Stay Healthy Without Rigorous Exercises or GYM

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It's been more than three years that the majority of the working population has been working from home now. 

This COVID-19 pandemic has changed our perspective towards life, whether it's our relationships or personal health, this pandemic has changed us in many different ways. 

People have been working, studying, shopping, and socializing from home. The majority of the population has learned to do everything from home. 

Some common challenges people have in terms of staying fit abroad are:

  • Not having the proper equipment
  • Being short on time
  • Dealing with jet-lag
  • Lack of knowledge/support 
  • Doing what is easy versus what’s right

It doesn't matter what’s stopping you from staying regular with the workout, today we are going to discuss a few pointers that will help you stay healthy without rigorous exercises or gym. 

Move Move Move

30 Minutes Of Daily Yoga Can Help You Burn A Sufficient Amount Of Calories

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It's okay if you can’t stay regular at the gym, one can stay in shape if you can burn enough calories. 

We encounter many people who rely too much on gyms to stay in shape, the fact is, you will stay in shape if you make sure to move. 

There are multiple ways you can burn tons of calories without stepping into the gym. Let’s talk about some of them. 

  1. Invest in a treadmill desk

There are people who have been working too long at work, investing in a treadmill desk can help in burning tons of calories while working on office projects. 

A rule of thumb is that about 100 calories per mile are burned for a 180-pound person. A treadmill desk will help you burn tons of calories while working. 

We have seen some incredible results from people who have been walking 3-4 hours a day without devoting special time to fitness. 

  1. Enroll for yoga at home

Yoga can help you stay fit and flexible. 

If you are unable to spare time for the gym then 30 minutes of daily yoga can help you burn a sufficient amount of calories to stay fit and healthy. 

A yoga session can burn between 200 to 500 calories depending on the intensity of yoga, your weight, and the length of yoga session. 

Daily Yoga and Asana Rebel are two of my favorite go-to apps for yoga. 

Additionally, yoga is especially beneficial for people who have long sitting jobs, yoga improves joint mobility and strength. 

  1. Skipping

Skipping can burn tons of calories in a very minimum time, in fact skipping is one of the fastest ways to burn calories. 

20 minutes of jump rope can burn up to 241 calories for a 200-pound (91-kg) person (1). 20 minutes of daily skipping can torch up the stubborn belly fat.

The best thing is, you can do your daily skipping almost anywhere, bad weather will not be an excuse to skip workouts. 

Track your calories

Using Calorie-Tracking Apps Will Help You

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Staying regular with the workout is not enough to stay in shape. You need to stay consistent with your calorie tracking too. 

Why do we gain fat? It's when you eat more calories than your body can burn.  

If you burn 2200 calories a day but consume 2500 calories a day then no health plan in this world can help you reduce weight or body fat. 

Calorie tracking is key to staying fit. 

There are plenty of calorie-tracking apps available on the app stores (MyFitnessPal), do your own research and start using one of them. 

Using calorie-tracking apps will help you track down the loophole in your diet that is stopping you from staying in shape. 


Once you learn to track down your calories, it's time to understand your body’s macro and micro requirements. 

Fats, protein, and carbohydrates are the three macronutrients that are essential for the body. 

I suggest having 40 percent protein, 30 percent fat, and 30 percent carbs for a lean muscular physique. 

Supplementing with whey protein in the morning or post-workout can be an effortless way to boost your protein intake. 

Additionally, it's important to take your daily multivitamins. Multivitamins are a great way to bridge any nutritional gaps that may occur.

Fat burners are also a great option if you are looking to lose weight with minimum effort.

Intermittent fast

Eating Plan That Switches Between Intermittent Fast and Eating On a Regular Schedule

Did you hear about intermittent fasting? Intermittent fasting is an eating style in which you refrain from consuming calories for a particular period of time. 

Typical intermittent fasting involves 18 hours of fasting and 8 hours of eating window. 

18-hours of fasting is not as difficult as it sounds since 8-10 hours of the fasting period will be spent while sleeping.  We suggest our clients eat between 11 am to 7 pm and then fast for the rest of the time. 

Intermittent fasting can help you in many different ways: 

  • Can improve insulin sensitivity
  • Reduce midnight snacking
  • Promotes the body to use stored fat for energy
  • Can reduce stress and inflammation. 
  • Induces various cellular repair processes

Intermittent fasting can be of different types, lets's have a look at other common types of fasting: 

  • 20-4 fasting: it's also known as the warrior’s diet, it's a little harder fasting style when you fast for 20 hours a day and eat within a 4-hour eating window. 4 hours eating window easily allows 2 meals a day. 
  • OMAD: It stands for One Meal A Day. As the name suggests, you eat only one big meal in a day and then restrain yourself from any calories for rest of the day. 

Get a good sleep

Improve Your Sleep Hygiene Make Sure Your Bedding Is Comfortable

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Quality sleep is one of the best things you can do to your body and mind. 

Many people underestimate the impact of sleep deprivation, it leads to brain fog, memory issues, weak immunity, blood pressure, weight gain, hormonal imbalance, etc. 

If you are finding yourself in a situation of getting less sleep than your body demands then it's time to make the following changes.

  • Improve your sleep hygiene: Make sure your bedding is comfortable and breathable. Have a warm shower before you get into bed. 
  • Remove any blue light source: Turn off your laptop, mobile phone, Ipad, etc at least 2-hours prior to your sleep. Blue light has been proven to disrupt the quality of sleep.
  • Meditate: Adding meditation to your sleep routine help in calming down brain restlessness.
  • Avoid stimulants: Refrain from all kinds of stimulants 4-6 hours before your sleep time.

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