“Not a gym person”, no problem, here are 12 different workout ideas that are easy ways to get on track with your health goals while still saving money, spending time with family and friends, and never stepping foot in a gym.

According to the Canadian Physical Activity Guidelines, adults should try to be active at a moderate level for at least 150 minutes a week. This works out to 30 minutes a day for 5 days a week, or 10 minutes at a time 3 times a day for 5 days a week. It is also helpful to do activities that build the strength of your muscles and bones of at least 2 days each week.

No matter what activity you choose, it’ll take energy and work to stay active and keep motivated. Choosing activities that you like doing and are fun will make this easier.

1. Stretch it out:

Enjoy a long walk with friends or family! Going on a brisk walk is great way to start the day and set the tone for a healthy week.

2. Get out and run:

If you need motivation, grab a friend or plug-in your headphones to listen to the perfect workout playlist.

3. Give yourself 30: 

One of the best goals you can set early on is to get at least 30 minutes of exercise, 3-5 days a week. Decide ahead of time if you want to work out before or after work.  Then pick your exercise of choice. If you’re not sure, find a Youtube fitness channel, and choose options that target different muscle groups. You can cycle through these to add variety and keep thing interesting. If you need extra motivation, buy a new yoga mat to use at home

4. Get HIIT to get fit: 

If you’re already pretty active, and trying to step it up a notch, go for a High-Intensity Interval Training (or HIIT) workout. They’re short, very intense, and burn a ton of calories.

5. Running intervals:

During your run, try to incorporate intervals. Run at a fast pace or sprint for about two minutes, then slowly jog or walk for three. Repeat four times for a  least 20 minutes. Finish with a five-minute cool-down walk.

6. Breath in, breathe out:

It’s really important to take time to properly stretch—and a great way to do that is with yoga.  You can find tons of yoga professionals on YouTube until you find one you like.

7. Ready, set, race: 

Recruit a few friends and sign up for a race! Try a 5K if you’re just starting out, or up it to a 10K or even a half-marathon if you’re looking for a challenge. Having a tangible goal to look forward to is a great way to stay motivated..

8. Plug in some motivation:

Download your favorite fitness app and get some professional guidance on your workout. The Nike+ Training Club gives you motivation from top athletes. Strava’s social network let’s you cheer on (and compete with) friends, and Fitocracy turns getting fit into a game.

9. Scope out your neighborhood:

Do some research in your area to find free workout classes that aren’t at the gym. Individual studios usually have a free trial class, some breweries offer after-work yoga or Zumba.

1o. Build out your home gym:

If you’re going to be spending more time at home for your workouts, it’s time to add to your home gym. If you only have a yoga mat, that’s fine. You can add dumbbells or kettle bells or even a jump rope. Check out our home gym recommendations that are affordable and practical.

11. Sweat the breaks:

Is your favorite show on, or you’re just in the mood for some Netflix? No need to chill. Grab your yoga mat, and sit on the floor. During the commercials (which may not be so good to watch anyway), get your workout in. Switch between crunches, planks, low-ab curls, and wall sits.

12. Get out and play:

Organize a sports game with friends and family. This a great way to burn calories while having fun, and getting outdoors. If the weather keeps you inside, look for a community gym where you can play basketball, racquetball, or even volleyball.

Thanks to your new home gym equipment, favorite YouTube channels, and trusty apps, you will be able to get your workout on without ever setting food in s gym!

The bottom line is that our bodies were designed to move. And that doesn’t necessarily mean going to the gym. You don’t need to lift heavy weights or grind through high intensity interval workouts to live a long and healthy life.  Simple, natural movement can be even more impactful