The right workout routine can significantly impact a person’s life. When individuals enjoy their fitness programs, they’re more likely to stick with regular exercise, which can help lower their risk of chronic diseases, reduce vulnerability to injuries, and boost their mental health.

No two people are the same, so a workout plan that’s enjoyable and effective for one person might not appeal to another. Some individuals feel comfortable exercising in a gym, where strength-training machines and cardio equipment support full-body workouts that boost both mental and physical health. However, others find gyms intimidating or struggle to fit daily gym visits into their schedules. Some may also find working out in the same place every day a bit dull. That’s why it can be helpful to explore other ways to exercise on days when going to the gym isn’t possible or appealing.

Take to the trails

The great outdoors can serve as a natural gym. Various outdoor activities can build strength and boost cardiovascular health. Hiking is one such activity. According to Harvard Medical School, the uneven terrain hikers encounter on trails requires more energy to traverse, which in turn burns more calories than walking on level surfaces.

Commit to interval training

Interval training has long been recommended for busy adults with hectic schedules. It involves short bursts of intense effort followed by periods of rest or low-intensity activity. These sessions are usually shorter than moderate-intensity continuous training (MICT), but the bursts of effort make them very effective. In fact, a 2021 study published in the International Journal of Environmental Research and Public Health found that interval training offers similar health and performance benefits as MICT. Challenging hikes can mimic the effects of interval training, as can activities like jumping rope, cycling, and swimming, which do not necessarily need to be performed at a gym.

Embrace your inner yoga

Yoga is another physical activity perfectly suited for busy adults who don’t have time to go to the gym each day. The idea that yoga is a niche activity no longer holds, as participation among men in the United States alone increased from four million in 2012 to 14 million in 2022, according to Yogkulam.org. Although global participation figures are hard to pin down, market projections estimating the yoga industry’s value at $215 billion by 2025 highlight its popularity, which Johns Hopkins Medicine says helps improve strength, balance, and flexibility. Yoga has also become more accessible since the pandemic, as Yogkulam.org notes that 40% of yoga practitioners prefer virtual classes available on platforms like YouTube, which can be streamed from the comfort of home.

There are plenty of ways to fit exercise into your daily routine, even on days when a trip to the gym isn’t possible.