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The Ultimate Workout Guide: Different Types of Workouts For Every Lifestyle (Even Without Getting To The Gym)

Whether from your parents, your kids, your doctor, your therapist, or on TV, you’ve heard it like a broken record, hundreds if not thousands of times:

You should be exercising regularly.

Many people think the only way to do that is to hit the gym 5-6 times a week.

That’s simply not the case.

Some people might find the gym intimidating. Others just don’t have the time to commit to driving to and from the gym a few times each week.

If you’re looking to build strength, improve your flexibility, or get in better cardiovascular shape without hitting the gym several times a week, read on to learn about:

  • Different types of workouts for every lifestyle
  • How to get an excellent workout at-home or outdoors
  • The benefits of working out consistently
  • How In Motion O.C. can help you develop a workout plan that meets your needs and lifestyle


How Different Types Of Workouts Can Still Get Results

There’s no one way to get in shape.

The truth is, there’s an infinite number of workouts out there. The key is to find the ones that best fit your abilities and lifestyle.

If working out in a gym is what motivates you— great!

If a hybrid of gym and home workouts is better for your lifestyle— no problem.

If a gym doesn’t work for you and you strictly need workouts that can be performed inside your home or outside— that’s perfectly fine too!

The truth is— working out from home can be just as intense and just as effective as gym workouts as long as you have a plan. any home and outdoor workouts can provide fantastic results without a ton of equipment.

The fitness coaches at In Motion O.C. believe it’s essential for you to get moving. At the same time, they want you to do this:

  • Safely
  • Efficiently
  • Effectively

Edgar, In Motion O.C.’s Director of Fitness, says:

“Look outdoors for opportunities to be active. Find a set of stairs, find a hill. Use the outdoors to your advantage.”

And if you’re planning to get moving around the house, he recommends thinking outside of the box when it comes to typical gym workouts.

“Pick up boxes and move them, rearrange the furniture, carry things up and down the stairs, or vacuum. Do things that will keep you moving because at the end of the day when we think about workouts and longevity, you want to think about the things you will be doing forever. When you’re 80 years old, you won’t be worried about how much you can bench press, but you will be concerned about your ability to walk up and down the stairs.”

The fitness professionals at In Motion O.C. are highly trained in developing workout plans to help you achieve your goals and are experts at thinking outside the box when it comes to exercise programs in and outside of the gym.

Book your free consultation with In Motion O.C. and get started on a fitness program armed with guidance and expertise.

What Different Types of Workouts Can I Do From Home or Outdoors?

Even if you can’t get to the gym regularly, there are still plenty of things you can do to get that workout in.

Whether you prefer working out in your home or outside, here are some exercise options requiring little to no equipment:

  • Running workouts
  • HIIT Workouts
  • Strength training
  • Jump Rope workouts
  • Bicycling
  • Pilates
  • Yoga
  • Cardio dance workouts

Did you know there were so many different types of workout styles and different workouts for different parts of the body? And better yet, so many ways to get in a workout from your living room or backyard?

Different Types of Running Workouts

You don’t need a treadmill for a running workout. All you need is a pair of running shoes and a plan before you hit the pavement or a trail.

Whether you’re training for a 5k or a marathon, or just trying to improve your cardiovascular health, running is a great way to get a workout wherever you are.

You can run near your home, near the office on your lunch break, or while on vacation.

Here are a few examples of different types of running workouts:

  • Base runs 
  • Long runs 
  • Progression runs 
  • Interval training 
  • Tempo runs 
  • Fartlek runs 
  • Sprints
  • Hill repeats

Different Types of HIIT Workouts

HIIT stands for High-Intensity Interval Training. That may sound intimidating, but it means any workout that alternates short bursts of intense exercise and low-intensity recovery periods or rest. HIIT is considered a very time-efficient way to exercise.

HIIT workouts can be done anywhere. The main thing to keep in mind is that the short bursts of intense work should be just that— intense, tough, challenging. You shouldn’t be able to maintain a conversation when you’re in those intervals.

Examples of different types of HIIT workouts include:

  • HIIT running
  • Upper body HIIT
  • Bodyweight HIIT workout
  • HIIT stairs workout
  • Legs/lower body HIIT

Different Types Of Strength-Training Workouts

When it comes to strength training, there are many different muscle groups to work out.

Whether it be toning and strengthening your upper body with or performing leg workouts at home, here are a few examples of strength training workouts:

Tips to Make Different Home and Outdoor Workouts Effective

There are advantages to working out at home or outdoors as opposed to at the gym. However, there are also challenges. One of the biggest obstacles to a workout out at home is distractions.

You may be distracted by your kids, pets, a phone call, a show on TV, or the dishes and laundry that need to be done.

Don’t let these distractions derail your plans.

There are a few things you can do to make your home and outdoor workouts effective:

  • Make sure to warm up and cool down.
  • Stretch before and after workouts to prevent injuries.
  • Schedule your workouts and treat them as an appointment you can’t miss.
  • Find an exercises partner for accountability.
  • Set goals and use a journal to track progress.

Learning Different Workouts Can be Fun and Beneficial

You wouldn’t want to eat the same thing for dinner every single day, would you?

Variety is important.

Whether it’s strength training, Zumba, or a long run, there are many benefits to changing up your workouts:

  • Beat boredom. Changing up your workouts can help keep you from getting bored. If you’re not bored, there’s a better chance you’ll stick to exercising regularly.
  • Break through a plateau. When you do the same workout, your body gets used to it and becomes more efficient in doing it. Challenging your body to a new workout can help increase calorie burn.
  • Prevent overuse injuries. Your body can become strained when you do the same exercises over and over again. By mixing up your workouts, you’ll give those muscles and joints a chance to recover.

How Different Workout Techniques Can Benefit Your Life

Working out has a number of benefits outside of “losing weight or “getting in shape.”

Benefits of working out regularly include:

  • Improved sleep
  • Improved mood and mental health
  • Increased muscle and bone density
  • Lowered risk for several chronic health conditions

In order to see the best results of these benefits, it’s important to incorporate several different workout techniques.

For example, you shouldn’t just strength train, just run, or just do different jump rope workouts.

You’ll achieve better long-term results by incorporating a combination of:


  • Aerobic exercise
    • Improves heart health

    • Burns calories

    • Builds endurance

    • Releases endorphins

    • Reduces Stress

  • Strength training
    • Builds muscle

    • Improves mobility

    • Improves agility

    • Builds character

    • Creates resilience

  • Stretching
    • Enhances muscle control

    • Improves flexibility

    • Improves balance

    • Facilitate relaxation

Benefit #1 Improved Sleep

Having trouble sleeping? Another reason to get into the habit of working out. Exercise can improve your sleep quality.

Researchers have found moderate aerobic exercise increases the time spent in deep sleep. Deep sleep is the most physically restorative sleep phase.

Deep sleep helps to:

  • Boost immune function
  • Support cardiac health
  • Control stress and anxiety

Benefit #2 Improved Mood and Mental Health

Feeling a little down? Vegging out on the couch won’t likely help.

So, what will? A run. A walk. Basically, anything that gets you moving.

Exercise has been shown to improve your mood and decrease feelings of depression, anxiety, and stress.

Additionally, exercise can increase the production of endorphins, which are known to help produce positive feelings and reduce the perception of pain.

Benefit #3 Increased Muscle and Bone Density

In kids and young adults, regular exercise helps build strong bones and increases muscle mass and strength.

That muscle mass naturally diminishes with age. Strength training can help you preserve and enhance your muscle mass at any age.

Additionally, regular exercise, specifically strength training and high impact cardio, can also slow the loss of bone density that often comes with age.

Benefit #3 Lowered Risk for Several Chronic Health Conditions

Another reason to get moving and keep moving?

In addition to improving your overall health and fitness, increased physical activity reduces your risk of chronic conditions.

Multiple studies have shown regular exercise lowers the risk for:

  • Certain types of cancers, including:
    • Colon cancer
    • Breast cancer
    • Endometrial cancer
    • Kidney cancer
    • Liver cancer
    • Multiple myeloma
    • Non-Hodgkin lymphoma
  • Osteoporosis
  • Type 2 diabetes
  • High blood pressure
  • Heart disease
  • Dementia
  • Alzheimer’s disease

How In Motion O.C. Can Help You Be The Healthiest You — In The Gym And At Home

We get it. It’s not always possible to get to the gym.

But In Motion O.C. can help you be the healthiest you both in and outside of the gym.

Our fitness coaches can teach you the best techniques for a wide variety of workouts.

At In Motion O.C. consultations are free. That means you’ve got nothing to lose and everything to gain.

Whether you’re looking for a workout you can do at a local park, in your living room, or at our state-of-the-art fitness center, let our fitness professionals get you moving with a program designed specifically for you.

In Motion O.C.