How to Workout Without a Gym

Here are 3 easy ways...

Do you hate the thought of going to the gym?

Maybe you don't find it relaxing. It's always a rush to get there and get your workout done, before you hastily head back to the office or home.

Maybe you don't find it enjoyable. The thought of working out alongside all of those gym bunnies who look amazing no matter what they're doing.

Maybe you just resent the extortionate fees coming out of your bank account every month no matter how many times you go.

Whatever the reason ... never fear.

You don't have to go to the gym to get a decent workout.


Workout without a gym - move more throughout the day

workout without a gym - move more throughout the dayWorkout without a gym - move more throughout the day

Most of us could get more exercise just by moving more throughout the day.

Modern life makes us sit quite a bit.

In the car, at our desks, eating, driving, checking our phones. We're hunched over and immobile for a large part of the day.

If your main goal is to lose weight, you will need to include a dedicated exercise session into most days of the week. But don't overlook the benefit of doing simple things.

Parking further away from the office.

Walking up the stairs instead of taking the lift.

Taking a longer route to the photocopier or the shop.

All really great, easy ways of including more movement into your day.

But how do you get that dedicated session if you don't want to go to the gym?

Most of the workouts I get my clients to do are nowhere near the gym. And they're free.

Here are a few simple ideas for you to try.


1. Workout without a gym - get out and about

We live in a very beautiful part of the world.

Countryside, seaside, hills and dales. Whatever you fancy you can find it in Britain.

Make use of the great outdoors. Go exploring.

A walk on the beach, a jog in the countryside or a run in the park. What could be cheaper than that?

As a bonus you get some fresh air through your lungs, something you won't find in a gym. And on a rare sunny day, you'll also get a good dose of vitamin D.

workout without a gym - getting out and aboutWorkout without a gym - getting out and about

Include your family for some quality time together. Chasing your kids or your dog will ensure your heart rate increases, and that it's fun for all involved.

My husband and I love to go for a walk on a Sunday morning. Walking up hill gets our heart rate up and we are rewarded with fantastic views of the South Downs and the sea.

I love that we get the best of both worlds.

2. Workout without a gym - use park equipment

To mix things up and keep it interesting, why not head to your local park?

No, not to run.

But to hit the playground.

They are no longer reserved for small kids, they're for us big kids as well.

There has been an upsurge in outdoor exercise equipment and they usually have an array of cardio and resistance machines that give you a very thorough workout. And you don't have to pay.

Find out if there is an outdoor gym near you. There is even on in my small home town.

If not, don't fear.

With a little imagination regular park equipment can be used to mix up your exercise programme.

Swings can be used to work our your back muscles or your abs.

Back - holding the swing with your hands for support, lean back so your body is at a 45 degree angle (about) arms outstretched. Pull yourself up by using your back muscles, bending your arms.

Abs - In a plank position put your toes on the swing. Bring your knees into your chest and then straighten. The swing will give you enough support but it is unstable so it will be tough.


Back - holding the swing with your hands for support, lean back so your body is at a 45 degree angle (about) arms outstretched. Pull yourself up by using your back muscles, bending your arms.

Abs - In a plank position put your toes on the swing. Bring your knees into your chest and then straighten. The swing will give you enough support but it is unstable so it will be tough.


A roundabout can also be used as a great strength builder. Use in the traditional way, standing on the roundabout and use one leg to push you around, or, standing off the roundabout hold on to the bar and push with your whole body.

You can put some extra weight on the roundabout for added resistance. I'd suggest not using kids though, just to be on the safe side.

3. Workout without a gym - use your own body weight

You don't have to use any equipment to get in some decent strength training.

Your own body weight is enough. And no, that's not a dig at your weight.

Body weight exercises can be used outside, as part of your outdoor gym workout, or at home for a workout on their own.

Body Weight Exercises

Push ups, squats, lunges, tricep dips, step ups, wall sits, glute bridge, sit up, crunch, plank, back extension, bicycle, dead bug, leg raise, inch worm, bear crawl, mountain climber, burpee and squat thrusts.

Body Weight Exercises

Push ups, squats, lunges, tricep dips, step ups, wall sits, glute bridge, sit up, crunch, plank, back extension, bicycle, dead bug, leg raise, inch worm, bear crawl, mountain climber, burpee and squat thrusts.

There are many variations of each of those exercises.

That should be enough to keep your workouts varied.

If you think bodyweight exercises won't give you as much benefit as using gym equipment, think again.

Increasing the reps and decreasing your rest, doing the reps quicker, not returning to a finish position and even slowing down the reps are all ways to make your workout harder.

If you don't believe me about the slowing down the reps try doing 4 squats, down for a count of 4, hold at the bottom for a count of 4, and up for a count of 4.

I promise your quads will be screaming.

Get working out without a gym

Whether it's body weight exercises, going for a walk or using your local park there are lots of ways to workout without a gym. 

No need to pay for expensive gym fees.

Unless you want to.

If you need help to put all of this into a plan, contact me.

You Are Here:   › Workout without a gym

New! Comments

Have your say about what you just read! Leave me a comment in the box below.

Sign up to our Newsletter

Social e-Slimmer

© e-Slimmer 2017