The Gym-Free Workout

Get lean and fit without a gym or expensive fitness equipment.
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The LungeThe Lunge: At this point, Kristin says, “Your legs should be warmed up and ready for lunges. If you have that tired, burned-out feeling in your legs, it’s OK– that’s what you want.” Stand with one foot in front of you and one foot behind you. Depending on how tall you are, you should have anywhere between 2½ – 3½ feet between your front and back leg, with both feet facing straight forward. Lift your back heel a little and bend both of your knees – you’re front knee should go over your front toe, and your back knee should go straight down to the floor. Lean your torso a little forward and keep your weight on your front foot’s heel, not your toe. Inhale, bend down, and when you exhale, use your butt cheeks to push yourself back up to starting position. Do one leg for 15 reps, or 30 seconds, and then switch legs.

The BurpeeThe Burpee (Squat Lunge): “By this time,” Kristin says, “you’ve done so well and you’re perfectly warmed up – your metabolism is working and calories are burning. But now here come the burpees! This is what takes your workout past your comfort zone. They are very hard, even for me.” For a burpee, stand straight and tall with feet apart almost as wide as the squat position. Squat down, then set your hands on the ground so you can jump down into the plank position with legs extended. Lower yourself so that your stomach touches the floor. Then, push yourself back up to plank position, jump feet back into a squatting position, and stand up and jump for the sky. “This is one burpee,” Kristin says.  “They are hard, but your body is working hard and you will be burning calories like crazy.” Try the exercise for up to 30 seconds to start.

Kristin also emphasizes the importance of taking a break when necessary. “If this is a newer workout for you, you may want to take a minute or two to rest in between.” More advanced exercises may want to go through three sets of the 5 exercises.”

Overall, Kristin says, “we all look for an easy fix, but it’s common sense that what you put into something is what you get out of it. You only need 20-40 minutes of exercise, but you really have to give it your all. Don’t think that you can phone it in – you have to do it. If you don’t make it a priority to do it, it won’t get done. You will feel better about yourself if you totally rock that twenty minutes, and you will see results because of it.”

To help you through your workouts, Kristin has developed a fitness iPhone/iPod Touch app called the M-Train that focuses on four body-by-you workouts in addition to the one she described here. “The workouts vary between 20-60 minutes, but you don’t have to go through the whole workout. You can do pieces of it at a time, or you can mix and match moves to make your own personal workout and keep things fresh.”

 Always check with your doctor before starting an exercise program.

Faye Brennan is an assistant editor at BettyConfidential.

Kristin’s app is available for $1.99 from the iTunes app store. For more information, visit, or go to Follow her on twitter @K_MTRAIN.

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3 thoughts on “The Gym-Free Workout

  1. Good article! It does take excercise of some sort to get a “nice looking body”. If you are out of shape, you must strive to make te workout harder each time (i.e. more reps, more sets, shorter time, etc.) or you will not get into shape. Maintenance is doing the same workout each time…good article! Short and to-the-point!

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