If you’re one of the many people who hate going to the gym, don’t worry – you’re not alone. In fact, according to a study by Statista, only about 23 percent of Americans say they enjoy going to the gym.
So what can you do if you want to get in shape but don’t like working out at the gym? There are plenty of exercises that you can do at home without ever having to set foot in a weight room.
Here are some of the best exercises for people who hate the gym.
1. Jumping Jacks: A classic, jumping jacks can be done just about anywhere and they’re great for your heart and lungs.
Start with your feet together and hands at your side, then jump as you spread your legs apart and raise your arms to the sky. Bring them back down as you jump with your feet together once more.
2. Burpees: To do a burpee, start by standing up straight with your feet shoulder-width apart and drop down into a squat position while reaching your hands to the floor. Jump back up to where you were originally standing and jump in the air while raising your hands over your head.
3. Mountain Climbers: This one is a bit more difficult because it’s hard to do without equipment.
To do a mountain climber, start in a push-up position and bring one knee toward your chest as you raise the opposite arm. Then alternate sides as quickly as possible. Keep going until you can’t go anymore.
4. Planks: A good core workout, planks can give you a nice six-pack when done regularly.
Lie down on the floor face down and prop yourself up with your elbows under your shoulders. Lift your entire body off of the ground so that all you’re resting on are your toes and elbows. Hold for 30 seconds or as long as possible to increase strength.
5. Push-Ups: Push-ups are great because you can do them just about anywhere to strengthen your chest, shoulders, and triceps.
Position yourself facedown on the floor with your hands shoulder-width apart. Have your legs out straight behind you with feet together or spread out a bit for stabilization purposes. Bend your elbows and lower yourself to the ground before pushing back up.
6. Jump Rope: Though jumping rope can be difficult for some, it’s a great way to get in shape if you don’t like going to the gym.
Stand with feet hip-width apart and knees slightly bent, then keep your center of gravity low as you push off the balls of your feet and jump. Maintain a soft knee throughout the movement.
7. Triceps Dips: These can be done on a chair, couch or bed to work out that pesky tricep muscle.
Position your hands shoulder-width apart on the edge of whatever surface you’re using so that your butt is hanging off the side of it. Make sure you have something behind you for support if needed. Bend your elbows to lower yourself down before pushing back up.
8. Plank Jacks: A mix between a jump and a plank, these are great for increasing cardiovascular activity while also working the core muscles.
Start in a regular plank position with your hands shoulder-width apart. At the same time, jump while bringing your feet back toward your hands while simultaneously jumping them out to the side again.
9. Squats: A classic workout for a reason, squats are great for strengthening your legs and butt muscles while also improving balance and coordination.
Stand with your feet wider than shoulder-width apart with a slight bend in the knees. Keep your back straight and extend your arms in front of you for balance. Lower yourself into a squat position before pushing up with enough force that your legs are straight but not locked out at the top of it.
10. Jump Lunges: These are similar to mountain climbers except you alternate legs with each jump.
Begin in a lunge position with your right leg forward so that your knee is above your ankle and left knee almost touching the ground. Jump to switch positions so that your other leg is now in front. That’s one rep.
The exercises listed above are just a taste of what you can do to get in shape and stay healthy. Not only do they work out various parts of the body, but they’re also great for increasing cardiovascular activity and improving balance and coordination. If you don’t have time to go to the gym, try doing one or two of these exercises at home-they’re that easy!