Health and Fitness: No Gym Membership Required

How well your heart and lungs, function and, in turn, how they allow your muscles to perform during physical activity is referred to as your cardiorespiratory fitness. I’m sure you will agree that is very important. You don’t need a gym membership or to train hours a day in order to keep those systems operating optimally. And that’s great news! Who has hours a day to spend in the gym?

Turns out that as little as 11 minutes of body-weight exercises several times a week can really impact your fitness levels. A 6-week study had participants doing a body weight fitness plan created in the 1950’s for the Canadian Air Force called 5BX three times a week. It is an interval style workout where each of the exercises (burpees, high knees, split squat jumps, squat jumps and running in place) is done for 60 seconds at a challenging pace. They then were allowed to have a short, active recovery break between exercises. In doing the circuit in this way, it is a high intensity interval training workout.

At the end of the 6 weeks, those who followed the plan had higher cardiorespiratory fitness than those who did not. Pretty impressive considering it doesn’t require any equipment and can be adjusted to fit anyone’s fitness level.

So if you thought you couldn’t improve your fitness level unless you invested in a gym membership or in some pricey exercise equipment, this is good news for everyone!

Would you consider doing a HIIT circuit like this one to improve your fitness from home?

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About amusico

I am a holistic health coach and independent nutritional consultant. All my coaching plans are based on my 3-D Living program and a big part of that are the Youngevity Products and Supplements I proudly offer! Visit my website at and learn more about the products and my coaching plans!
This entry was posted in Brain health, Fitness, Heart Health, Intentional Exertion/Exercise, Weight loss and tagged , , , , . Bookmark the permalink.

23 Responses to Health and Fitness: No Gym Membership Required

  1. JD Wininger says:

    We used to do of lot this in the military; and I was in the best shape of my life. These days, I’m convinced “I’m built for comfort; I ain’t built for speed.” 🙂 Great tips to help us stay in shape Ms. Ann. Thank you ma’am.

  2. debwilson2 says:

    Ann, I gave up my gym membership during COVID. I think the benefit was I attended a class that was put on my schedule. I need to schedule some workout time. I like walking, but haven’t worked the other in. Great info!

    • amusico says:

      Debbie many people, my husand included, prefer the gym for that and other reasons and that’s great. It does take a bit more intention to create the habit of working out at home for sure.

  3. Terry L Palmer says:

    Thanks again Ann, so much appreciated. With your encouragement, we have been able to keep the weight off in spite of the migraines and such. Our morning smoothies and limited exercise, along with common sense are making the difference and thanks again.

    • amusico says:

      I am so happy to hear that Terry! Small changes – I call them baby steps – are very powerful and it sounds like you have found a way to include some very effective ones!

  4. Rochelle Delain says:

    Unfortunately I cannot do those high impact things or anything that involves jumping anymore due to right knee and ankle injuries. Walking, bike riding, and swimming work better for me and I love to hike when I get the chance, but it is never without pain anymore. But the high impact stuff is unbearable on my joints.

    • amusico says:

      I’m sorry to hear that Rochelle but we all have different issues and it’s always critical to listen to your own body and never push past what feels comfortable for you. otherwise we can do further damage. There are always other things we can safely do. THere’s never just one way to do it. It’s never worth injuring yourself.

  5. Pingback: Build a Foundation to Your Dreams – Part II – Health • Holly Scherer

  6. NexusBlog says:


  7. micahlegare1 says:

    I love the gym, but having options are important- we’ve all got to find a way to stay fit, thanks for informing us!

  8. Pingback: Health and Fitness: No Gym Membership Required — 3-D Vitality | LaceyRoseDesigns. Food Blog and Gift Basket Business. Deana Heller- Entrepreneur-PR- Marketing

  9. HowieRich says:

    Thats my kinda gym, just pay a small fee and walk in.

  10. Really loved your post, thank you for sharing! ❤️

  11. william keller says:

    Really loved your post, thank you for sharing! ❤️

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