{"id":848063,"date":"2026-09-15T00:42:45","date_gmt":"2026-09-15T00:42:45","guid":{"rendered":"https:\/\/www.newsbeep.com\/us\/848063\/"},"modified":"2026-09-15T00:42:45","modified_gmt":"2026-09-15T00:42:45","slug":"42-easy-ways-to-exercise-without-going-to-the-gym","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/us\/848063\/","title":{"rendered":"42 Easy Ways to Exercise Without Going to the Gym"},"content":{"rendered":"

Picture this: You have a meeting on your calendar every hour, a presentation due by the end of the week, book club Thursday, a birthday party for your best friend on Saturday, and your parents just informed you they may \u201cstop by\u201d on Sunday which is great except your house is a disaster from hosting girls night last weekend.<\/p>\n

In situations like this something has to give and it cannot be the presentation, your eight hours of beauty rest, and what is life without friends, am I right? So, let\u2019s be honest, when we\u2019re exhausted from the day, week, or month you\u2019ve had, making it to the gym doesn\u2019t always make it on the Google Calendar.\u00a0<\/p>\n

As a certified side hustler myself and a gal who never seems to say no to a plan, there have been countless times when my desire to make it to the gym doesn\u2019t get scratched off my to-do list and I used to beat myself up about it. I very much was sucked into the mentality that if I couldn\u2019t make it to a 45-minute spin class, or keep up my PPL routine at the gym I was failing and everything else was pointless\u2026wrong! The best workout is the workout you actually do<\/a>. Period. While it\u2019s important to try and carve out some time to achieve your fitness and health goals, not having a structured workout for a week or two is not the end of the world. Especially when you can add some fitness to your everyday list of obligations that you have\/get to do. Read on to find out some amazing strategies and hacks to fit movement into your life\u2013and why it matters.<\/p>\n

\u201cThe best workout is the workout you actually do\u201d<\/p>\n

Why little bursts of activity actually make a difference<\/p>\n

For a very long time, fitness culture has sold us on one idea of health: no pain, no gain. If it wasn\u2019t a 60-minute workout, if you didn\u2019t leave sweaty, and if you didn\u2019t get to the gym or a studio, it didn\u2019t \u201ccount.\u201d But there\u2019s actually a lot of research on the benefits of short bursts movement (5-minute sessions to even a few seconds). Research from the Mayo Clinic<\/a> has found that NEAT (non-exercise activity thermogenesis, or all the energy your body burns through movement that isn\u2019t a formal workout: walking around your house, taking the stairs, cleaning, cooking, standing while you work, carrying groceries, even fidgeting) can be an important factor in how easily someone gains or maintains weight. Researchers found changes in NEAT strongly predicted weight, with people whose everyday movement increased the most gaining the least fat. <\/p>\n

Studies<\/a> also suggest that simply breaking up long periods of sitting with light, everyday movement (a quick yoga flow, a few jumping jacks, a 10-minute walk) can improve metabolic health. Psychologist Beata Bielic added that NEAT movement actually has a significant impact on your mental health. Bielic explained that little bursts of activity actually prevents mental fatigue, resets neural focus, and supports natural energy cycles. <\/p>\n

Interestingly, though the research for the benefits of NEAT is there, fitness culture might actually be causing us to do less. Personal trainer and nutrition coach Gabrielle Easley said she found those who engage with intense exercise (such as going to a class or working with a trainer) see a decrease in their daily NEAT movement simply because of fatigue or the mindset that they already got their exercise in for the day. While a dedicated hour of exercise can be necessary to reach a specific fitness goal, she advocates that the idea of exercise snacking<\/a> and prioritizing NEAT movement is beneficial (and totally counts!) when you\u2019re having a busy day or week.<\/p>\n

And this concept is catching on. Yoga instructor Annie Appleby has even seen the idea of exercise snacking integrated into corporate life at offices like Google and Meta, who are encouraging walking meetings<\/a> and alarms on computers to help ensure their employees are prioritizing movement throughout the day. And you don\u2019t have to be a corporate girlie or have great benefits at your company\u2013it\u2019s easy to fit NEAT and exercise snacks into your life. <\/p>\n

Untraditional ways to get your body moving<\/p>\n

During the Workday\u00a0<\/p>\n

Unlike my book club book, I unfortunately did not recently find out that I was the heir to a family fortunate from my grandmothers, cousins, sister, twice removed\u2026so the 9-to-5 life it is for me! Here\u2019s how even corporate girls can fit in movement.<\/p>\n

Take the stairs instead of the elevator\u2026who said you had to go to the gym to have a stair master!<\/p>\n

Anything but drive\u2026while I recognize this might not be possible for everyone, make a challenge with yourself to lengthen your commute with some form of exercise like walking or biking. Even if it\u2019s parking further away it still counts.<\/p>\n

Get coffee out instead of at the communal kitchen\u2026while this might hurt your bank account, this can be a fun way to get some movement in<\/a>, push through the afternoon slump, and most importantly taste your way through your local coffee shops fall menu.<\/p>\n

20 squats on the hour every hour\u2026math was never my favorite subject but that\u2019s 160 squats for an 8 hour work day\u2026not too shabby.<\/p>\n

Simply remember to stretch\u2026no tech neck here! If you\u2019re in back-to-back meetings and your slack is blowing up, just remember to take a moment to unclench your jaw, do some neck rolls, and a quick ragdoll.\u00a0<\/p>\n

Invest in a walking pad<\/a>\u2026while a bit basic, it\u2019s staple for a reason. Who said corporate life meant you had to give up your 10K step goal.<\/p>\n

Get over your fear of the company gym\u2026if you\u2019re lucky to have amenities in your building even though it can be daunting to workout in front of your co-workers, it\u2019s too good to pass up the opportunity to get a quick sweat sesh in over lunch. My way around this\u2026a subtle dumbbell only upper body session in the corner, or a classic 12-3-30 moment with a good playlist or audiobook.\u00a0<\/p>\n

While Doing Chores\u00a0<\/p>\n

Another inevitable task we must complete, but in all honesty the perfect and most natural time to add in some extra movement and easy fitness challenges, because let\u2019s be so for real, cleaning is already a workout.<\/p>\n

Balanced brews\u2026I personally cannot get through a Sunday morning reset without a latte, so next time you\u2019re waiting for your espresso machine, try balancing on one leg and add the challenge of closing your eyes. Sounds easy\u2026it\u2019s not.<\/p>\n

Room circuits\u2026this takes me back to elementary school gym class. Assign each room a workout whether it be push-ups, squats, jumping jack etc, and every time you enter and exit you have to do 10 of that exercise. You\u2019ll be working up a sweat before you know it.<\/p>\n

Weighted laundry\u2026call me crazy but laundry is my favorite of the chores. I like to add an extra challenge by placing five pound dumbbells in the bottom of the hamper so as I lug and disrupt laundry to each room I\u2019m getting an upper body workout in.\u00a0<\/p>\n

Feel the burn\u2026am I the only one whose arms are absolutely on fire after mopping the floor? Perfect time to keep the burn going and incorporate a 5 minute booty routine with donkey kicks and fire hydrants.<\/p>\n

Stand while ironing\u2026instead of sitting make this easy swap and while you\u2019re at it you can work on your posture.<\/p>\n

Door push-ups\u2026everytime you walk by a door, and I mean any door. Do 10 wall pushups.<\/p>\n

Put on your ankle weights\u2026it was a trend for a reason because it works! Velcro those puppies on and you\u2019ll forget about it in no time.<\/p>\n

While Socializing\u00a0<\/p>\n

My mantra this year was making sure I wasn\u2019t living to work but rather working to live. I have much more to show for my Friday nights than holding myself up in my apartment hunched over a laptop trying to increase shareholder value, like unlocking some fun new ways to stay in touch with the people I love most that naturally incorporate movement.\u00a0<\/p>\n

Ditch the bar for the studio\u2026who needs to bar crawl when you can take a heels class at a dance studio. Regardless if you\u2019re a beginner or were on the dance team in college, nothing will make you feel more confident and sexy in your own body than taking a heels class, I promise.<\/p>\n

How about we rockclimb?\u2026mothers always know best, and mine was right when she said the best first date is activity based. Throw your Hinge match for a loop by suggesting an activity like rock-climbing, archery, or the tried and true\u2026bowling. Best case you meet your match and make a great memory, worst case you got a workout in.<\/p>\n

Hit up the courts\u2026I\u2019m sorry but Challengers was never a phase for me but rather unlocked a new passion of mine and a great way to interact with your couple friends.\u00a0<\/p>\n

Sweat & Sip\u2026I don\u2019t know but a cold spritz or G&T always takes crisper after taking on Solidcore with the girls.\u00a0<\/p>\n

Hot girl walk\u2026bring back the hot girl walks!!! The best way to do something for yourself while also catching up with friends and family that might not live near you.<\/p>\n

Walk and Talk\u2026taking inspiration from the hot girl walks, my book club has started going on a walk (that ultimately seems to end at a cocktail bar) when we discuss our book. An additional challenge we recently added was doing a squat whenever someone said \u201clike\u201d as a filler word.\u00a0<\/p>\n

A rec league anyone?\u2026while I love my girls, only so much happens in a work week and after about 60 minutes we\u2019re all caught up. So we decided to join an adult sports league and let me tell you, it\u2019s the highlight of our week and enviably leads to a slew of drama to chat about after\u2026we still talk about dodgeballgate 2025.\u00a0\u00a0\u00a0<\/p>\n

While Getting Ready\u00a0<\/p>\n

There are two types of girls\u2026the ones who love to crimp and primp while getting ready and those who procrastinate getting ready until the absolute last second; I\u2019m the latter. Regardless of which category you fall into I\u2019ve found this is my favorite time to add some quick and intentional movement and fitness challenges into my day.<\/p>\n

One leg balance..did you know balancing exercise will help combat the likeness of taking a spill later in life? That\u2019s enough to get me standing on one leg while I brush my teeth.<\/p>\n

Ankle weights on the wrist\u2026while doing your hair and makeup!!! Now THAT\u2019S a workout.<\/p>\n

Warm-up shower squats\u2026now girl to girl I hope you have an abundance of hot water, but if you have to wait for your shower to warm up, and or pray your partner didn\u2019t use it all up, get the blood flowing by doing some squats.\u00a0<\/p>\n

100 jumps\u2026OK I\u2019m falling for the TikTok propaganda, sue me. But seriously, I\u2019ve noticed such a difference in my energy after consistently jumping 100 times in the morning. It takes less time than you think too.<\/p>\n

Contemplation = calf raises\u2026while you\u2019re trying to find an outfit for date night, game night, or wherever you\u2019re off to, kill that time by doing some calf raises. For some reason the perfect outfit appears much quicker\u2026I wonder why.\u00a0<\/p>\n

Wall sit skincare\u2026who said the perfect time to engage your core and legs wasn\u2019t when you were doing a face mask?<\/p>\n

Back to the basics\u2026maybe the cartoons got it right when every morning the characters stretched their arms wide before taking after the day? Instead of hitting snooze, give yourself that extra 10 minutes to wake your body up in a slow and kind manner.\u00a0<\/p>\n

While Watching TV<\/p>\n

After dealing with Tim from accounting all day the only thing that keeps me going is knowing the hunk that John B is will be on my screen as soon as I get home. Yet, after an episode or two I do get the inkling to do something, so instead of adding a smaller screen to the mix and doomscrolling here\u2019s how I get my body moving while still relaxing.\u00a0<\/p>\n

Pregame Dancing with the Stars with Just Dance\u2026I cannot be the only one excited for this next season (and let me state from the VERY beginning I\u2019m Team Maura all the way), but what a cute way to make an evening out of it by loading some old Just Dance videos up on Youtube, plus you\u2019re guaranteed to get a sweat in.<\/p>\n

Recap = plank\u2026instead of skipping the recap because let\u2019s be honest you just watched the previous episode seconds ago, plank through it<\/p>\n

Opening credits = pushups\u2026if the planking wasn\u2019t enough for you challenge yourself to how many pushups you can do while the theme song plays.\u00a0<\/p>\n

\u201cOne more episode\u201d punishment\u2026if you\u2019re going to delay your bedtime you can at least drop and give me 20!<\/p>\n

Delayed gratification\u2026a lesson instilled by mother, think how good your binge will feel if you squeeze in a 20 minute HIIT workout before.<\/p>\n

Wall sit challenge\u2026new reality show challenge, whichever couple can wall sit the longest wins the prize! You can start your training by wallsitting while catching the next season of The Secret Lives of Mormon Wives.\u00a0<\/p>\n

Stretch instead of sitting\u2026let\u2019s not forget that every well rounded workout involves some stretching and mobility work. Grab a foam roller, a tennis ball, some bands, and relax into a good show and a deep stretch.<\/p>\n

While Being a Parent\u00a0<\/p>\n

While I\u2019m not a parent yet I know that it\u2019s a full time job 24\/7 365 days a year. So while you\u2019re being a super mom don\u2019t forget to do something for yourself while doing what parents do best\u2026multitasking!<\/p>\n

Take a shot every time you hear Mom, Mamma, or Mommy\u2026except instead of a shot it\u2019s a squat or push-up. You hate me now but you\u2019ll thank me later.<\/p>\n

Playroom pickup squats\u2026while you dream of the day your toddler is old enough to fully clean up after themselves, take this as an opportunity to squat instead of bending at the waist while picking up all their scattered toys.\u00a0<\/p>\n

Lunges while pushing that stroller\u2026if you want an extra challenge take the long way with that big hill.\u00a0<\/p>\n

Babywear\u2026literally just that. Who needs weight training when you have a 20 pound baby strapped to you for hours at a time every day?<\/p>\n

Have a plank competition\u2026a little competition never hurt anyone, also fingers crossed this helps tire your toddler out while teaching them the importance of a strong core.<\/p>\n

Run alongside bike rides\u2026this ranges from an easy to strenuous workout based upon where they are in their learning to ride a bike journey.\u00a0<\/p>\n

Playground bench step ups\u2026while they are off playing with friends on the swings, step-up and down from the bench because when there is a will there is a stair master if you\u2019re creative enough.<\/p>\n

\"Bryanna<\/p>\n

ABOUT THE AUTHOR<\/p>\n

Bryanna Cuthill, Contributing Writer<\/p>\n

Bryanna Cuthill is an NYC-based writer with a Bachelor of Music in Music Theatre from Baldwin Wallace University. Being a textbook hopeless romantic, and writing professional pretender on her taxes, Bryanna is no stranger to being delulu and achieving a teaspoon of success for every cup of rejection. She truly believes the pen is mightier than the sword and hopes to be the internet big sister she never had and encourages everyone to be a girl boss while also taking the time to romanticize their own life.<\/p>\n","protected":false},"excerpt":{"rendered":"Picture this: You have a meeting on your calendar every hour, a presentation due by the end of…\n","protected":false},"author":2,"featured_media":848064,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[62],"tags":[337,97],"class_list":["post-848063","post","type-post","status-publish","format-standard","has-post-thumbnail","category-fitness","tag-fitness","tag-health"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts\/848063","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/comments?post=848063"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts\/848063\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/media\/848064"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/media?parent=848063"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/categories?post=848063"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/tags?post=848063"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}