35+ Workout Alternatives

It’s no secret that being fit and active is important. Everyone knows there is an abundance of evidence that proves how vital regular exercise and fitness are to our health. Some of the benefits include:

Better Sleep
Weight Management
Improved Mood
Increased Energy
Longevity
Reduced Risk of Cancer and other Diseases and Illnesses
Stronger Muscles
Strengthened Bones and Joints
Better Sex
Decreased Stress
Boosted Confidence

The list could go on, but you get the point. However, let’s be honest, despite knowing all these benefits most people don’t like working out, and do not workout on a regular basis. If we did, we would all do it. There wouldn’t be a need for constant motivational quotes and speeches, and working out wouldn’t be one of the most popular New Year’s resolutions. (That more often than not, doesn’t pan out well for people). Why is this the case?

Traditional Workouts Can Be Boring

Here’s why: most workouts are not fun, or at least not fun enough for people to want to do them regularly. It does not have to be this way! Exercise does not have to be the traditional gym class, workout video, running or weight lifting session. Maybe that works for you, and that is amazing! I often do those things; they are so good for you. However, if you are having a hard time “working out” on a regular basis, chances are, it’s not enjoyable for you. The secret to staying effortlessly consistent in exercising is finding out how to make it fun.

This means finding a workout that is personally exhilarating. You need to find something that will make you excited and look forward to doing it. I’m not talking about simply enjoying the gratification of completion afterwards, but to fully enjoy the whole process.

There are many FUN things you can do that will give you a workout without requiring you to run a mile or lift a dumbbell. I have compiled the ultimate list of workout alternatives for just for you! Don’t be afraid to try something new; you might surprise yourself with how much fun you can have with an activity you’ve never thought of trying before!

It's Better Together

Before we jump in, a key component to some of these alternatives is having the right person or people with you. If you can play catch with someone you enjoy talking to or hike with someone who makes you laugh, it will be 100x more enjoyable and easier to stay consistent!

Humans are social creatures by nature; even the most introverted person can get lonely. Use your social nature to your advantage by inviting a good friend to join you!

The Ultimate List of Workout Alternatives

1.) Swim

Whether you go to a lake, pool, pond, or beach, swimming is a great way to workout and have fun at the same time. Swimming is especially good for a low-impact workout that is gentle on your joints. To make swimming more exciting, you can try playing pool games, snorkeling, swimming races, water volleyball, scuba diving, water polo, skipping rocks, and so much more!

2.) Bike Ride

Sure, you could hop on a bike machine at the gym, but I personally don’t like pedaling without getting anywhere. Biking outside allows for fresh air and new views! Research bike trails in your area to mix things up with different routes. If you have children, they can bike along with you or you can invest in a bike trailer for them to ride in! A bike trailer offers a safe way to allow young children to ride as well as gives you a more intense workout!

3.) Go For a Walk

Going on walks is so underrated! There is nothing like talking with your best friend while walking outside! Not to mention, going on walks is a great family-friendly option. You can wear your baby in a wrap or baby carrier and toss your toddler in a stroller to give you a better workout while still managing to contain your children!

4.) Try a Sport

There are a wide range of sports out there, and each sport has many variations of play! For example, you can play a game of basketball, but you can also play Around the World, HORSE, Sharks and Minnows, etc.

There’s bound to be a sport that you’ll fall in love with! Many parks have volleyball nets, soccer fields, baseball fields, basketball and tennis courts, and an area for skateboarding. Here are just a few of MANY sports to try:

Softball/Baseball
Volleyball
Basketball
Soccer
Football
Golf
Tennis
Badminton/Pickleball
Cross Country Running/5K Walk+Runs
Mud/Color Runs
Crossfit

Bowling
Hockey
Skateboarding
Track
Kickball
Cheerleading
Rugby
Lacrosse
Wrestling
Gymnastics
Etc.

There are more opportunities to play sports than you might think! Even if you can’t scrounge up enough friends to play, you can join a local team or league via a church softball team, bar volleyball, or through your town’s community education program!

5.) Dance

Alright dancers, don’t throw any hate at me for not including this in the “Sports” section- I thought dance deserved it’s own! Dancing is a lot of fun and a great way to get a workout in! You can take a class, dance with your kids, dance while doing dishes, or steal the spotlight on the dancefloor at the next wedding reception you attend!

Believe it or not, my husband and I took a few dance classes earlier in our dating life. Although we CLEARLY didn’t stick with it, we had a ton of fun and shared a lot of laughs! Not only did the dancing keep us moving, it kept us close. I call that a win-win.

6.) Snowboard

Perhaps you need something that’s a little more thrilling. If that’s your style, snowboarding might be for you! This seasonal activity is bound to steal any adrenaline-junky’s heart!

7.) Surf

Surfing: the summertime equivalent of snowboarding! This exciting activity requires skill, balance, and muscle strength and stability. Enjoy the sensation of floating on water by trying out surfing!

8.) Jump Rope

Try out jumping rope as a unique way to get in some cardio! You can amp it up by learning jump rope tricks, pairing jump rope and dancing via music, or doing challenges such as getting the rope under you 2x in one jump or seeing how long you can go without messing up!

If you need a cool party trick, learn something cool with a jump rope. It’s easily portable, too. Be that fun person who randomly whips out a jump rope at a party. Trust me, it will make for a good time.

9.) Hiking

If you know me at all, you know I love hiking! If going on a walk is too boring for you, enhance the experience by taking it to a hiking trail. Additionally, hikes generally have a more rugged terrain which makes it more of a workout! Hiking trails can vary in difficulty making it a great option whether you are a beginner or advanced hiker.

Hiking is another wonderful family-friendly activity. If you have young children, you can research trails that are paved or smooth enough to bring a stroller on!

10.) Longboard or Skateboard

Longboarding and skateboarding are very similar. However, as the name implies, longboarding involves a longer and larger board. This makes it easier to balance and more aerodynamic. If you are an advanced rider or want to do tricks, skateboarding might be more your style. If you want to go fast, cruise long distances, or enjoy a more stable ride, longboarding will be the better option.

11.) Frisbee and Disc Golf

Frisbees are small plastic discs that glide through the air when thrown. You can simply play catch with them, start an intense game of ultimate frisbee, or take some frisbees or discs to a disc golf course! Their small size makes them easily portable to bring along to any picnic or outdoor event.

If you haven’t tried disc golf, don’t knock it until you try it! This is one of my favorite things to do whether I am on a date with my husband or hanging out with friends. The worse you are at it, the funnier and more fun the experience! Definite worth doing at least once (if not MANY times) in your life.

12.) Jump on a Trampoline

Trampolines are not just for kids. However, many are made specifically for children so it’s a good idea to check the weight limit before you and your friends start bouncing away. You can also check on a trampoline park near you for even more excitement!

13.) Snow Ski

If you prefer winter sports over summer sports, snow skiing might just be your cup of tea! Whether you go cross country skiing or downhill skiing, with some friends or solo, you are sure to get a good workout while skiing.

14.) Sled or Snow Tube

Sledding downhill is some of the best 45 seconds of your life. Hauling the sled back uphill trudging through snow for the next 5 minutes makes you rethink if it was worth it. However, once we make it to the top, we rush to go back downhill again. Getting yourself caught in this cycle is a fantastic way to get in some fresh air and lots of exercise. Your lungs, legs, and chest will all be working hard with this one!

15.) Boating Sports

Speaking of tubing, winter is not the only time to participate in such activity. Rather than tubing on snow, try tubing on the water! Although it seems like you are just laying down on an inflatable saucer while being dragged by a boat, you are sure to be wore out after an exciting and exhausting day of tubing. It uses a lot of strength and stability muscles to hang on for the ride. However, tubing is not the only boating sport that will work your muscles. You can also try:

Wakeboarding
Knee boarding
Water Skiing
Parasailing

16.) Paddleboard

Paddleboarding has become increasingly popular these past couple years and rightfully so! I love taking my paddleboard out on the water! The water does not have to be swimming temperature to bust out your board- as long as you are confident enough in your ability to stay balanced and above water! Paddle boarding is an amazing way to work your core strength and stabilizer muscles whether you stand or kneel as you paddle.

17.) Stretching

You do not need to catch yourself out of breath to exercise and build muscle! Muscle is built through the repairing of damaged or torn muscle fibers. When you practice stretching, you extend your muscles and tear fibers for your body to repair to build back stronger. Stretching, if done properly, will increase your flexibility, help prevent injury, and build muscle all the while! Don’t underestimate the power of a solid 20-minute stretch session!

18.) White Water Rafting

Gather up a group of friends and try out white water rafting! This thrilling activity will get your adrenaline pumping and your body working! Not only will you feel this the next day (or couple days), but you will also have made memories that will last a lifetime!

19.) Jujitsu, Boxing, or other Martial Arts

Not only is this a fun alternative to working out, but you will also learn incredible self-defense skills and gain a new confidence in yourself! There is a number of different martial arts you can learn and practice. Here are just a few different options:

Jiu-jitsu
Boxing
Wrestling
Mauy Thai
Kickboxing
Karate

Taekwondo
Kung Fu
Judo
Tai Chi
Self-Defense
Aikido

20.) Hula Hoop

Why did we stop playing with hula hoops as adults? They are so much fun! You can do tricks, competitions with your friends, and tons of different games. It’s a fun way to work your body’s mobility, engage your core, and strengthen your back muscles. Add some music to do some hula-hoop dancing. As you know, I am all about family-friendly activities and hula-hooping is fun for everyone!

21.) Garden

Gardening is a win-win-win. You will get multiple workouts for the price of one garden thanks to planting, weeding, watering, harvesting, and tending. As my good friend likes to say before any physically demanding chore, “FREE WORKOUT!” She is not wrong, you are doing the chores anyways, the workout just comes for free along with it!

The best part of gardening is harvest season. While saving money on groceries, you get to eat the fresh fruits and vegetables of your labor! (Or enjoy a beautiful home-grown flowerbed.) There is not much in life that is more satisfying and gratifying than harvesting a successful garden.

22.) Have a Paintball or Airsoft Fight

Test your ability in skill, tactics, and physical ability with your buddies in a paintball or airsoft fight. You can give each other difference missions to complete or simply battle it out to be the last man standing. Either way, this is a fun way to get your body moving and your brain activated. Make this activity family-friendly by using Nerf guns with foam bullets.

23.) Rock Climb

You do not need to be a professional rock climber to rock climb. You can scale a small cliff you find while on a hike or find a professional company to try out rock climbing or repelling down larger cliffs. If you are not advanced or not quite that brave, check out a gym with a rock-climbing wall. The workers provide harnesses, and the gyms usually have separate rock walls of various difficulty so you can challenge yourself as a beginner or advanced climber.

24.) Clean

I know this isn’t fun for everyone, but it is something that everyone has to do. So, why not make it a workout? You can make it more exciting by challenging other family members who can get a room cleaned the fastest. As I write this, I can already see my mom shaking her head as I recall the countless times she’s told me, “A fast job is not a good job.” throughout my childhood. So, for my mom’s sake, make sure you go back over at the end to confirm you did indeed clean it well.

You can also make it a workout by squatting or lunging to pick things up, doing calf raises while washing windows, and scrubbing vigorously for added cleanliness and added exercise! I might be milking this one, but doing anything with added speed or vigor is bound to increase your heart rate. As gran always says, just give it some extra elbow grease.

25.) Childhood Games

Do you want to have a good time? Start a game of tag with your friends at your next get together. Adults have lost the art of play, and by losing the art of play, we’ve lost the art of physical fun! We boring adults have made physical work to be exactly that: dreaded, hard, wearisome work. Let’s bring out the fun, spunky, giggly and active children in us by pulling out a few good ol’ childhood games! Here are just a few to rack your memory:

Tag
Cops and Robbers
500
Capture the Flag
Ultimate Frisbee
Midnight Moonlight
Ghosts in the Graveyard
Hide and Seek
Hopscotch

Four Square
Redlight Greenlight
Freeze Tag
Red Rover
Marco Polo
Musical Chairs
Duck, Duck, Goose
Hot Potato
Tug of War

I hope that brought you some good nostalgia on this fine day. These childhood games can be amped up and intensified to be fun for adults, too! Be creative to make things more challenging and exciting!

26.) Yard Work

Call me a weirdo, but I genuinely enjoy doing yardwork. It is a workout for sure, but it is also SO gratifying! I just mulched around all my tomato plants this weekend, and WHEW! That was some sweaty work, but it looks amazing! With every heavy shovel full, I was creating a beautiful masterpiece- as well as protecting my tomato plants from unwanted weeds.

What yardwork do you need done: weed whipping, landscaping, rock picking, tree planting, weed pulling, snow shoveling, leaf raking? Even if it’s not exciting for you, it’s a great workout alternative, because it still requires a lot of physical exercise AND you get to be productive at the same time!

27.) Archery

Go to the range or put out a target in your own backyard to practice archery. The arm strength and stability it takes to pull back and hold out a bow is rather surprising! Although this may not be a great family-friendly option, it is an activity you can do solo or with a buddy!

28.) Yard Games

Bust out the bean bag boards and start a competitive game of corn hole! I love yard games because they get you moving and are a great way to entertain guests at any outdoor social gathering. Here are just a few fun yard games:

Cornhole or Bean Bag Toss
Skittle Scatter
Spike ball
Ladder Toss
Outdoor Yahtzee
Croquet

29.) Adult Jungle Gym

Never heard of this? Look it up! It is exactly what it sounds like. There are parks made specifically for adults to do advanced climbing, monkey bars, and swing on giant swings. They are pretty awesome and worth checking out if you have one in your area.

30.) Water Balloon/Snowball Fight

Both of these seasonal workout alternatives will undoubtably get your heart pumping and the whole family giggling! *Tip: Get reusable water balloons for easier clean-up, quicker refills, and to save money! These are something a recetly discovered and can’t help but to share!

31.) Rollerblade

Take it to the rink or out on the sidewalk! Rollerblading gives a new spin to simply taking a walk. Challenge yourself by learning tricks or just get your body moving by cruising for an afternoon stroll.

32.) Play with your Kids or Pet!

Children are not known for their suburb ability to sit still for long periods of time. Let alone when you allow them to free play. Playing with your kids is one of my favorite ways to get in exercise for so many reasons! Play is important for children’s development and for bonding, especially with their parents. Use this opportunity to bond, meet them in their world, and run wild both figuratively and literally. You are bound to get in a good workout playing with your child.

Don’t have kids? Play with your pets! Whether you are playing fetch with a dog or walking around the pasture feeding grass to your cow, there is a sure way to get your body moving by playing with your pets!

33.) Kayak or Canoe

Pack up your kayaks and head to a lake, pond, or river to enjoy a peaceful kayak session. You choose your difficultly depending on if you want to paddle fast or slow. Either way, your body will be moving and active! If you don’t own kayaks or a canoe, consider renting or barrowing from a close friend or family member!

34.) Ice Skate

If you can’t skate, you can simply slip and slide on the ice in your boots! Whether you skate or walk on ice, it works your core and both large muscle groups as well as small stabilizer muscles.

35.) Sex

Of course, I saved the best for last! This child-making, marriage enhancing, muscle building, breathtaking, adult consenting activity is an all-around fantastic way to get a workout in without “working out”. There’s a number of benefits to this one, but truly, this is great for your marriage and your health making it an excellent alternative.

Make Time

Let’s address the elephant in the room: TIME. We live in a busy world, and it is not easy to make time. That is why I love workout alternatives, because they are dual purpose. You can do them while being productive, spending time with your family, or bonding with friends. Not only that, but most workout alternatives are fun activities, and fun is important. It is good to laugh, to play, and to giggle. We need more of this in our lives. So, let’s make it happen. Put some effort into doing something fun, and more than likely a “free workout” will follow.

This list is incomplete, because there is an infinite number of things that you can do that requires physical effort that would constitute as a workout. Don’t let your options be bound to a 35-point list- these are only a few ideas in hopes that you can find something you love to stay moving!

Consistently Active

You do not have to be consistent in any one of these things. In fact, when it comes to fitness, you do not have to be consistent at anything except moving your body and staying healthy. Of course, if you have a specific goal in an area like running, strength training, or to be able to rock climb the most difficult rock wall at your gym, then you will need to be consistent in those areas of training to meet your goal. However, if your goal is to be physically fit, the only thing you need to do is to be consistently active. (Along with drinking water, properly resting, eating well, etc. but I am talking specifically about working out.) Mix things up, keep your workouts exciting whether it’s traditional or an alternative, and you will be able to effortlessly be consistently active.

Share Your Ideas!

What other ways can you work out without having to do a “workout”? Seriously – Let me know in the comments! I would love to continue to add to this list and discover new ways to exercise! I hope that you have a wonderful week and find a fun way to move your body!

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