Here's How to Get in Shape and Avoid the Gym

For many people, the idea of a gym membership sounds inspiring, ambitious, and a step in the right direction of their fitness journey. For others, it's a waste of money and added stress, especially if they don't go frequently. Whether you're too tired from work, too lazy to get off the couch (no judgement here), or simply don't enjoy working out, the gym isn't for everyone. And for those people, there are plenty of options to get in shape.

Keep reading for some solid tips on how to get in shape if you hate the gym, or the idea of exercise as a whole.

Do the Seven-Minute Exercise

If you have an Alexa, did you know that aside from telling you the weather and keeping you posted on your Amazon order status, that she can curate a seven-minute workout? Alexa walks you through a few different exercises like wall sits, push-ups, and high-knees over the duration of seven minutes, and once you're done, you can either ask for another round or take a breather. Consider it a workout class at home. Every move is totally doable, even for beginners, and Alexa also coaches you through it, telling you how good of a job you're doing.

The seven-minute exercise is based on a HICT (high-intensity circuit training) workout, which promises to help you burn fat and improve your cardiovascular health. But even if you don't have an Alexa, you can set up your own short circuits in your living room.

Go Outside

Outdoor workouts can be an attractive alternative to indoor exercise. Consider popping by your local park or playground and doing bodyweight exercises like squats, lunges, burpees, jumping jacks, bench dips, planks, and push-ups. Start slow and use what's around you as equipment. (Monkey bars are perfect for pull-ups!). You can also bring a few resistance bands for even more options. The fresh air and the feeling of being outside after a long workday, can make your workout feel a little more like play than strictly exercise.

Find a Buddy

There's strength in numbers—literally. The Köhler Effect suggests that a person will work harder as a member of a group than when working individually, which rings especially true from a fitness perspective.

Having a yoga buddy, walking partner, or spotter-turned-partner is a great way to make your exercise time more enjoyable. You can help each other with technique, push each other, chat, or bond over how you both never thought you'd see the day where you would both be weight-training together before a post-workout smoothie. If you tend to be the one avoiding workouts, find someone who's more motivated and reliable than you. This way, they can hold you accountable.

Try Self-Led Yoga

For those days when you can't make it to yoga class, try YouTube yoga. There are so many good channels and teachers that make being an at-home yogi a breeze. We love Yoga With Adriene, which boasts a slew of different videos like total-body workouts, targeted yoga (like yoga for abs or—get this—feet), and beginner's yoga. Just set up your laptop, lay down a mat, press play, and flow.

Not into yoga? There are all sorts of other streaming options for fitness these days. You can find everything from HIIT workouts to Pilates and Spin classes (if you have a bike) to cardio dance workouts.

Do Something You Love

I swam competitively growing up and in high school, and I think it's the best form of exercise—ever. It improves muscle definition and core strength, burns an insane amount of calories, and gets your heart and lungs working. My gym has a pool, so it only made sense to utilize it considering that swimming not only doesn't make me moan and groan but actually makes me feel pretty invincible afterward. Taking that first dip in my gym's pool was a palm-to-forehead moment—I couldn't believe I hadn't taken the literal plunge earlier! Doing something physical that you genuinely enjoy—whether it’s dancing, skiing, or hiking on the weekend—is the absolute best way to get in shape, in my opinion.

Take the Stairs

Every time there's a choice between taking an escalator or the stairs, I always opt for the staircase. I try to do the same thing in lieu of using an elevator, though, admittedly, my office and my apartment are on the 18th and 24th floors, respectively, so I tend to take the elevator in these cases.

The same applies to walking. It's incredibly tempting to take a car from point A to B in New York City, but I know I'll save money and burn more calories if I walk instead. If you're able to do so in your life and town, I highly recommend making the swap.

Get a Standing Desk

Standing desks are pretty ubiquitous these days. If you don't want to fork over the money for one, create a DIY standing desk using stacked books or a tray with legs. You can also just move your computer to an elevated surface like your kitchen counter or bedroom dresser. In addition to burning more calories than sitting, standing while working is shown to increase productivity.

Fit in a Workout Anytime

Try to squeeze in little workouts whenever and wherever you can. Whether it's doing squats while brushing your teeth or running in place while waiting for your coffee to brew, there are more opportunities than you think to get the blood flowing. Your morning and nighttime beauty routines are easily conducive to exercise, too.

Do Household Chores

If doing laundry or washing the dishes feels like a chore (and it is, no lies here), make it more bearable by turning it into an exercise. Going up and down the stairs with a full load of laundry, reaching high and low to put away the dishes, and vacuuming, are all great arm and leg workouts when done repetitively. Just be careful not to drop anything while getting creative with your workout.

Reward Yourself

Post-workout rewards don't always have to be in the form of food. Maybe getting through a workout also gets you an extra hour of television time, or treating yourself to some self-care at the salon. Knowing there is something special that will bring you joy at the end of your workout will not only help you push through and complete it, but give you the energy boost you need to get to your reward.

Set a Goal Outside of Weight Loss

While weight loss may carry some motivation, it shouldn’t be your only motivation for getting active—especially because you likely won’t lose weight through exercise alone. So if you’re looking to “fix” your relationship with exercise and want to start doing more of it, make sure you go into it with a goal that’s not related to weight loss at all.

“Try setting goals of mastery over physical feats, like being able to do a push-up for the first time or running three miles without stopping,” says trainer and nutrition coach Minna Lee. “This really reinforces our sense of accomplishment, confidence, and capabilities—all of which lead to a healthier state of mind."

And if you’re all about self-care, great: Lee suggests thinking of exercise as an act of taking care of yourself. “It’s about showing up for yourself and declaring that your health is deserving of care,” she says.