9 Easy Expert-Approved Ways To Tone Up Without Even Trying

Maybe your like

CONFIDENCE, COMMUNITY, AND JOY

Subscribe Email Address Subscribe Thank you for signing up. Please enter a valid email address.

Skin
- Skincare Ingredients A-Z
- Skin Type
- Skin Concerns
- Sun Care
- Body
- Hair Removal
- Facecare
- Moisturizers
- Fragrance
- Devices
Makeup
- Tools and Techniques
- Face
- Eyes
- Lips
Hair
- Hair Care
- Hair Types
- Hair Concerns
- Scalp Care
- Hair Styling
- Hair Color
- Haircuts
Nails
Style
- Fashion Trends
- What to Wear
- Shoes
- Accessories
- Clothing and Apparel
News
- Celebrities
- Product and Brand News
- Trends and Innovation
What to Buy
- Shopping
- Amazon Picks
- Gift Guides
- Product Reviews
Health and Wellness
- Nutrition
- Mental Health and Mood
- Fitness
About Us
- The Byrdie Team
- Editorial Guidelines
- Contact Us

Email Address Subscribe Thank you for signing up. Please enter a valid email address.

Contact
Editorial Policy
Careers
Advertise
Terms of Use and Policies
Privacy Policy

Search Search Close search

If you click on links we provide, we may receive compensation.

12 Ways to Tone Your Body Without Boring Gym Workouts By Hallie Gould

Hallie Gould Hallie Gould is Byrdie's editor in chief. She has 13 years worth of experience as a writer and editor, and her bylines can be found in such publications as ELLE, Cosmopolitan, and InStyle. Byrdie's Editorial Guidelines Updated on September 04, 2024 02:48PM Reviewed by Jen Polzak, PN, MES, ACE CPT

Reviewed by Jen Polzak, PN, MES, ACE CPT

Jen Polzak is a certified personal trainer who has been in the fitness industry for over a decade, specializing in nutrition coaching, post-rehabilitation exercises, and weight loss.

About Byrdie's Beauty & Wellness Board Certified Personal Trainer

black femme stretching — STUDIO FIRMA / Stocksy

As much as we've been told that exercise is good for us, getting the weekly recommended 150 minutes of moderate-intensity activity (or 75 minutes of vigorous activity) is far easier said than done. While some people find solace and stress relief in regular exercise, not all of us fall into that category. Carving out time for the gym and figuring out how to tone your body can be a challenge—especially if you hate working out. Nevertheless, the desire to be healthy, look toned, and feel good persists, which is why we turned to a slew of fitness instructors for advice. Keep reading for 12 expert-approved tips on how to tone your body—no gym membership required.

01 of 12

Mix It Up

According to Amy Rosoff Davis, fitness expert and Selena Gomez's longtime trainer, you should listen to your body and add variety to your routine. "This is something everyone should do when it comes to working out. Sometimes, just do yoga and stretching, and other times, hit it hard,” she says.

“Working out, just like life, should be a balance." Mixing up your workouts with different types of exercise will help you develop a well-rounded fitness base, prevent overuse injuries, and keep things fun and fresh.

02 of 12

Walk Everywhere

"Walking is one of the best ways to get your body moving, and unlike metabolic training or HIIT, walking adds very little training stress to the body, which results in a higher ratio of fat burn,” explains fitness coach Carly Rowena.

“This is because low-intensity exercises such as walking rely more heavily on fat reserves [instead of stored carbohydrates] for completion. Also, when [we] walk, our deep abdominal fat is the first to go." Just remember to wear comfortable, but supportive, shoes.

03 of 12

Go for a Swim

Similar to walking, swimming is a great low-impact workout that can be done at any age. It also tones the entire body—and is a good excuse to break out your favorite swimsuit, we might add. But the benefits of swimming aren't just superficial. A study found that swimming regularly can help manage type 2 diabetes and hypertension.

04 of 12

Be Realistic

"Try making a specific plan with goals that are realistic and attainable,” suggests Hannah Bronfman, a fitness enthusiast who used to struggle with finding the motivation to work out. “If you make a plan and really dedicate yourself to it, the results will follow. Good things come to people who hustle."

Instead of trying to commit to exercising six days a week for an hour, start with something more approachable, like three days a week for 20 minutes. You’ll be more likely to accomplish your goal, which builds momentum, confidence, and a sense of achievement that can motivate you to keep going.

05 of 12

Find a Set of Stairs

Michael Olajide Jr., the creator of AERO boxing workouts, says that stairs can provide great exercise. Not only should you skip the elevator and opt for taking the stairs whenever possible, but he also suggests using them for calf raises.

"Step up onto each stair and drop your heels—then raise up as high as you can and drop below again," he instructs. "This easy exercise tones your calf muscles, which is super important for running and cycling. Calves are often neglected, so this is a perfect one to do on the go."

06 of 12

Trick Your Brain

Sometimes we have every intention to go to the gym to lift weights after work or stream a bodyweight HIIT circuit from home before dinner, but life gets in the way. Or, let's face it, we talk ourselves out of it and opt for streaming a Netflix show instead.

Fitness instructor Tanya Poppett has a solution: "Exercise in the morning before your brain figures out what you're doing," she says. By the time you're awake and alert, you'll be through the warmup and already enjoying the endorphins.

07 of 12

Commit to Just 20 Minutes a Day

Consider Tabata, a type of high-intensity interval training (HIIT). In just four minutes, you can have a huge physical impact. Next commercial break, set a timer on your phone and do eight rounds of any sort of exercise for 20 seconds, with 10 seconds of recovery in between. Squats, jumping jacks, push-ups, sprinting in place, burpees, and jump squats are all great options.

Alternatively, clear off the clothes hanging on your Spin bike (that perhaps has been repurposed as a coat rack) and hop on for your intervals. You'll get your heart pumping, muscles working, and endorphins flowing before your show is back on. Try to do several rounds throughout the day, or aim for a single, continuous 20-minute HIIT workout.

08 of 12

Get Up and Dance

Believe it or not, you can have fun when you exercise—and what better way to burn calories and tone your body than by busting a move? Dance workouts, whether it be Zumba or freestyling in your bedroom, can be a great cardio workout. In fact, fast-paced dances, such as salsa, can burn up to 500 calories an hour.

09 of 12

Start Slow

Beginning with something doable will make exercise more approachable and less intimidating. Faith Xue, executive beauty director at Bustle Digital Group, suggests that if you're not exactly a yoga master yet, ease yourself into the practice with Hatha yoga before diving into Vinyasa. "It's perfect for yoga newbies, anyone who may be recovering from an injury, or someone with a condition like arthritis," she explains.

10 of 12

Stretch

Though we often neglect stretching, staying flexible can prevent aches and injuries, and a simple routine doesn’t need to be complicated or time-consuming, either. "My top tip for toned shoulders is good posture, which involves proper stretching.

I recommend a chest stretch to elongate the pecs and upper trapezius,” says Dalton Wong, Jennifer Lawrence’s trainer and the founder of TwentyTwo Training. “With your back straight, raise your arms to create a T-shape with your body. Squeeze your shoulder blades and keep your core engaged, and hold the move for about one minute to fully stretch out your shoulders."

Byrdie Tip

If you sit for most of the day, also be sure to stretch your hip flexors and quads.

11 of 12

Start Punching

Olajide shared another one of his favorite moves to tone the upper body—it might also get out some of that pent-up stress. "Grab light [one- to two-pound] hand weights and stand shoulder-width apart, keeping your abs and core tight. Punch out in a straight line, alternating fists—this is great for toning up your chest and shoulders,” he says. Aim for 30 to 60 seconds fast and hard. Then rest for 30 seconds, and repeat for eight to 10 sets.

12 of 12

Play a Team Sport

Consider playing a pickup sport the next time you're looking to get a workout in. Soccer, volleyball, and paddle ball are just a few popular options and will tone different parts of your body. Perhaps one of the best parts about these recreational sports is the aspect of group play to socialize and motivate.

Article Sources Byrdie takes every opportunity to use high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial guidelines to learn more about how we keep our content accurate, reliable and trustworthy.

Physical activity guidelines for adults aged 19 to 64. nhs.uk.
Omar JS, Jaradat N, Qadoumi M, Qadoumi AN. Regular swimming exercise improves metabolic syndrome risk factors: a quasi-experimental study. BMC Sports Sci Med Rehabil. 2021;13:22.
Dance your way to fitness: MedlinePlus Medical Encyclopedia.
Herzog W. Do recreational team sports provide fitness and health benefits? J Sport Health Sci. 2018;7(2):127-128.