Sometimes, the gym workouts isn’t a possibility for everybody. Many of us lead busy lives, some of us don’t have the funds for the gym, and others don’t have the confidence (just yet) to hit the gym. Unfortunately, you can’t use the fact that the gym isn’t for you as an excuse to neglect yourself.
When you don’t exercise, bad posture, weight gain, and lack of muscle will become a reality. Don’t worry, there are ways around this.
Below, we’ve listed our very best no gym workouts for you to try at home, in the park, or in a hotel room.
The squat will always be a great exercise to practice. This exercise will help you develop your legs and strengthen your lower back, it also helps you develop your core.
You don’t need anything to practise squats, apart from enough room to really make the most of them.
Of course, you can add weights to make the exercises more efficient.
The abdominal plank
This is a tough exercise, but it’s perfect for developing your core strength and abdominal muscles.
Try to hold your plank for one minute without any rest. At first, this will be quite the challenge, but over time it will become one of your go-to exercises.
We recommend using a yoga mat or other soft surfaces for these exercises, keep your shoulders safe.
Are you trying to test your upper body strength? Push-ups are the best way to do this. If you struggle, you can start with crossing your legs – this will make them slightly easier. Make sure that your elbows are tucked in, and take your chest all the way to the ground.
Again, all you need for this is a yoga mat and enough space.
You should include a burpee at the end of your exercise, this will encourage you to practice a few high-intensity workouts.A full minute of burpees is a struggle for the majority of people, so make sure that you pace yourself well. If you find the burpee too hard, perhaps you can try something a little less intense.
Squat thrusts, lunges or mountain climbers are great alternatives.
How to progress Your No Gym Workouts
You can still progress, even without the gym. You’ll just need to increase the length of each exercise, and maybe even introduce weights. As time goes on, you’ll find your stamina and strength improving.
The workouts above are just a simple guide to exercising without the gym. It’s a great way to get started with your fitness journey or get more in shape. As you get better and progress, you’ll find that these exercises will get easier and easier – you’ll want to expand to new horizons.
As with every exercise, check with your doctor that they are happy for you to exercise, and always start with beginner workouts.
Don’t push yourself, don’t strain and don’t give up when you don’t see immediate results. It’s called a journey for a reason.
Most importantly, have fun.