8 Ways to Get Your Heart Rate Up When You Don't Feel Like Going to the Gym

Guest blog post: Amanda Turner

Increased heart rate is one of the most immediate and important effects that come from working out. For some people, it is the main reason that they workout. An increased heart rate allows your blood to pump through your body faster and give oxygen to your body. Healthy hearts lead to healthier lives and just like our bodies, our hearts need to be worked out frequently.

As busy people, working people and involved parents getting to the gym can be not only a nuisance but just an unwanted activity. Not to mention, after a long day at work it is pretty understandable to not want to go purposefully make yourself tired at the gym. Here are eight ways that you can get your heart rate up without going to the gym.

Aerobic exercises

Aerobic exercises are specifically designed to get your heart rate up. Hiking and walking are obvious ways to do this, but at home exercises are also great, especially while your kids are asleep, or you just have some downtime. Try doing jumping jacks, jump rope, or jogging in place while watching television.

Dance with your kids

Impromptu dance party anyone? Your kids will love it, it will help relieve stress, and it does not involve even putting workout gear on. Turn on your favorite tunes and get moving, your heart rate will quicken within the first few songs!

“The floor is lava”

Another way to involve your kids, play this game! Anywhere works for this, anywhere that is safe that is. Jump atop squishy couches, let your kids jump on you and carry them around - any jumping or extra weight bearing will help your heart pump.


Have you ever heard of interval training? It is a way to do exercises for a small amount of time with little rest in between. It may not sound amazing, but it is quick. Do two rounds of 8 exercises. 20 seconds each with 10 seconds rest, that’s only eight minutes of exercising!

Home maintenance

Activities that may be on your to-do list, such as cleaning, fixing an appliance, or rearranging furniture, involve a lot of movement. Any access movement is a way to get your heart rate up. Kill two birds with one stone!


Those things you avoid - learn to love them. Take the stairs at any point in time during your workday, you can even run up and down them a few extra times when you go up and down them at home. Moving through the stairs is a way to quickly increase your heart rate, second to running.

At-work exercise

Stand-up desks and under desk pedals are two ways for you to get your blood flowing while you are doing your important work. Invest in them- it is such a simple way to help increase blood flow and heart rate!

Intense VR games

The new digital trend is not just for teenage boys and gamers. Virtual reality games are fun and interactive. With hundreds of games out there, there is bound to be one that interests you. These games take you into a virtual world but coerce you to move within it. You could get a workout in with this new guilty pleasure.

For more workout inspiration visit Nadia Murdock Fit on Instagram @NadiaMurdock and the NMFIT Blog!