Exercise Ideas for Gym Phobics

You don't need to sign up for spin classes or run the marathon to get fit. We've got some easy exercises that you can incorporate into your day, however busy you are or however unmotivated you're feeling. So get your adrenaline pumping and lift your spirits by making exercise part of your daily routine, the easy way.

Exercise Ideas for Gym Phobics

You don't need to sign up for spin classes or run the marathon to get fit. We've got some easy exercises that you can incorporate into your day, however busy you are or however unmotivated you're feeling. So get your adrenaline pumping and lift your spirits by making exercise part of your daily routine, the easy way.

Keep fit the easy way!

  1. 5 minutes
    5 minutes

    Walk: Get off the bus a stop early and walk briskly to burn 20 easy calories. Walking is one of the most convenient ways of getting fit and an easy habit to adopt.

    Scrub: Scrub the kitchen floor (vigorously) to burn 36 calories. Go Cinders!

    Skip: Boxers do it to warm up and kids do it in the playground. Skipping is one of the best ways to tone up so get yourself a skipping rope and burn 60 calories in just 5 minutes.

  2. 10 minutes
    10 minutes

    Bike: Cycling burns 100 calories in ten minutes so bike to work or the shops or just to get a bit of fresh air. Easy peasy.

    Run: Get your trainers on and run round the block. 10 Minutes running burns 102 calories plus it’s long enough to get your heart racing which is good all round.

    Clean: Burn off 41 calories by spending ten minutes vacuuming the living room. It’s got to be done anyway so put a bit of elbow grease into it.

  3. 20 Minutes
    20 Minutes

    Wash up: Don your marigolds and tackle that pile of dirty plates. 20 minutes at the sink may be dull, but you’ll use up 60 calories. That’s a small glass of white wine!

    Shop: A speedy walk around the shops will burn 110 calories. No, that doesn’t include stopping off in Starbucks and make sure you walk up that escalator.

    Play: Get involved with your kids and burn 200 calories in just 20 minutes playing games outdoors. If you’ve forgotten how, they’ll soon show you.

  4. 30 minutes
    30 minutes

    Iron: It may be a boring chore but half an hour’s worth of ironing works off 100 calories. Not bad we think. So get your iron out and let creased clothes be a thing of the past.

    Garden: Burn 122 calories gardening for 30 minutes, or 138 calories pushing a lawn mower. The fresh air will put colour in your cheeks too.

    Wash the car: Grab a sponge and a bucket of water and scrub your car till it's gleaming. Calories used - 130.

  5. 1 hour or more
    1 hour or more

    Go to bed: Yep, you’ll burn around 100 calories with one hour of hot sex. Depending what you’re into of course, it could even be more!

    Jog: Got an hour to spare? Jogging burns up to 500 calories an hour, so head for the park and get those feet moving. That’s the equivalent of two Krispy Kreme donuts!

    Clean: Housework uses over 250 calories per hour. It’s not something we can avoid so feel better knowing that five hours housework a week burns around 60,000 calories a year. That’s the same number of calories you need to burn in order to lose over 17 pounds a year. Housework can make us thin!