The Non-Gym Workout

Let’s face it: the gym isn’t for everybody. For some it’s the cost that hinders its appeal, and for others it’s the atmosphere. But the good news is that you don’t need a health club membership to lose unwanted belly fat or simple to get in shape. There are lots of exercises you can do around your house or in your neighborhood that don't require a gym.

Some specific recommendations involve:

• At least 2 1/2 hours a week of moderate-intensity aerobic workouts, such as brisk walking, or 75 minutes of vigorous aerobic workouts like running or jogging

• For even better results, about 5 hours a week of moderate workouts or 2 1/2 hours of vigorous workouts

• On top of these aerobic activities, strength-training workouts at least twice a week that involve all major muscle groups

You don't need a gym to do any of these activities:

• Get up and move. Moderate-intensity aerobic exercise can be as simple as marching in place while you watch television. You also can take a long, quick-paced walk through your neighborhood.

• Jumping jacks. People ready to pursue a high-intensity aerobic workout can get more advanced. Biking or swimming are also good activities. You'll see better benefits if you mix up your aerobic exercises, as different workouts target different muscle groups.

• Do some squats: Lunges and squats can give your lower body a solid strength-training workout by using your own weight as the resistance.

• Makeshift weights: Use water bottles, cans of soup, or heavier items as resistance for bicep curls and straight-arm raises that work your shoulders.

• The old basic-training standby: Push-ups will work your chest muscles, biceps, triceps and back muscles.

These simple steps will keep you in shape.