It’s totally possible to get fit without a gym membership. With these tips, you can exercise at home or outside when you don’t have a gym membership.
Perhaps the most popular New Year’s Resolution anywhere around the world is getting serious with pursuing fitness goals. Whether it’s to shrink that belly or to get a little stronger, everyone always has something that they want to improve about their health.
However, not everyone has access to a gym. If you’re one of those people who fall into the latter category, don’t fret – it is possible to be at your best physical health without going to the nearest iron jungle. Here are five ways to exercise when you don’t have a gym membership.
Ways To Get Fit When You Don’t Have A Gym Membership
How can I work out without a gym?
The reality is that a lot of people don’t have the time or money to sign up for a gym membership, much less go to one regularly throughout the week. But that’s completely okay! If you can’t work out at a gym, the next logical place for you to do so would be at your own home.
Even some personal trainers encourage people to adopt their own at-home work out routines. These are not only convenient and timesaving, but they also make it easier for you to incorporate working out into your lifestyle, which is how it should be.
If you wish to know how you can work out at home, there are plenty of home workout programs that you can find on the internet. Just make sure that the people who created them are credible, since you don’t want to injure yourself in any way.
Can you build muscle without a gym?
It’s easy to see why people would think that going to a gym gets you results; after all, they have all the fancy equipment and the heavy weights. Even if you don’t frequent the nearest gym, however, it’s still possible for you to build muscle.
Muscle-building is all about challenging the muscles, and you can definitely do this through simple exercises using just your bodyweight. For instance, if you don’t have access to a heavy weight for your deadlifts or squats, you can simply do the movement itself and that would still be a challenge for your muscles. If you don’t have weights at home, you could even use heavy household items like filled water bottles as alternatives.
So again, you don’t need to go to a gym to build lean muscle. As long as you exercise creatively and push yourself to your safest limit, you’d be good to go.
Can home workouts be as effective as a gym workout?
Before answering that question, the meaning of “effective” first needs to be clear to everyone involved. That would change depending on your goals. If you generally just want to lose fat and gain some muscle, then home workouts can definitely be as effective as gym workouts.
Most home workouts involve bodyweight exercises, which are great because they save you the hassle of purchasing expensive, gym-grade equipment for your home. Bodyweight exercises such as squats, push-ups, and lunges also make you focus on your form rather than how much you’re lifting, helping you work on multiple muscle groups at a time.
There are many ways to make bodyweight exercises more effective for you, but perhaps the most popular technique is to increase the number of repetitions and decrease rest time. For instance, if you do 10 reps of squats with a heavy weight at the gym, you could double that at home with lighter dumbbells. The key is to do as much as you can without sacrificing your form.
7 ways to exercise when you don’t have a gym membership
Now that you’re convinced that at-home workouts can be effective and can actually help you build muscle, here are five ways to exercise when you don’t have a gym membership.
1. Master your home workout routine
As mentioned, home workouts are a great – some would even say better – substitutes to going to the gym. You can build your own routine by making sure it has five key elements: a warmup, a cardio portion, a resistance training portion, flexibility exercises, and a cooldown. As long as these elements are present, and you alternate which muscle groups you’re working every day, you’ll be fine. Alternatively, you could look through free workout programs online.
2. Walk as much as you can
Although it’s perhaps the easiest way to inject some physical activity in your day, walking is still the most underappreciated exercise there is. If you can, try to increase the number of times you walk to somewhere instead of using your car. Some people even do active meetings, where, instead of sitting in a conference room, they actually go out and take a walk while they discuss.
3. Say no to elevators
This is also a great way to exercise without even noticing it. If your office is on a reasonable floor and you have time to spare, consider using the stairs instead of taking the elevator. Studies show that climbing upstairs can actually make you burn more calories than jogging.
4. Try a new sport
If you’ve ever wondered what it would be like to play, say, tennis or kickball, then this is your sign to go try it out. Playing sports is a fun way to get some exercise in; you’re crushing your competition while breaking a sweat. What’s not to love?
5. Join a dance class…
… or any class that will keep you active. You could take a martial arts, yoga, or jiujitsu class. Whatever your preference is, try to pick a class that will make you sweat. Joining a class is fun not only because of your chosen activity, but also because you’d be learning something new. You could make it even more interesting by taking the class with a friend.
6. Internet Videos
There are thousands and thousands of workout and fitness videos that are available for free on YouTube or Instagram. You can narrow it down to specific workout, length or level of expertise. Make sure who you’re watching is a proper trainer or fitness instructor to avoid any injuries.
7. Take a hike
Depending on where you live, there may be some great hikes. They can be easy or strenuous. There may or may not be a great payoff (like a view). But if you complete the hike, the payoff will be the fitness.
Everyone knows how difficult it can be to stay or be in shape, but you owe it to your future self to at least try. Just keep in mind that exercising is the smaller part of staying healthy; the bigger one is watching what you eat. As the saying goes, “Abs are made in the kitchen, not the gym.”
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