9 ways to workout without a gym membership

One of the many things I hear from people is that their schedules make it hard to get to the gym on a regular basis. And I can understand especially as a parent, but you can work out without a gym membership.

I believe that you shouldn’t let your fitness fall to the side or stop you from starting on your journey, especially as a parent.

There are plenty of ways you can exercise that do not involve going to the gym.

How to get in a workout without a gym?


A woman preparing to run a 5K outdoors without a gym

Cardio is one of the easiest alternatives to the gym because it doesn’t require gym equipment. The only equipment you need is running shoes and possibly a water bottle. Some people buy their own cardio equipment to have in their home, but it is cheaper to just go outside and get it done.

You can run, play a game of basketball, jump rope or even jumping jacks. The time spent outdoors will also boost your mood and in the end more of a relaxing effect.

Try this jump rope interval workout. Or this 4-week jump rope challenge. Both you can do anywhere.


stretching on the floor using yoga block

Stretching is an underrated form of fitness that most people do not do enough of. I really started stretching into my routine over the summer. It’s amazing what you can learn about your body once you start stretching it daily.

You can add stretching time in the morning when you get out of bed or when you are done exercising. Stretching after exercising will reduce muscle tension, improve circulation and give you more range of motion.

Using a dumbbell set

A simple dumbbell set in various weights can be purchased at any sporting goods store, Target or Walmart. Having your own weights allows you to workout at home. You can get all the workouts in like going to the gym, but you never actually have to go.

Dumbbells can be used for bicep curls, tricep extensions, shoulder lateral raises or hold them as you do lunges or squats. You also could drop the weights and do bodyweight exercises.

You really don’t need gym equipment for a good muscle-building workout. All you need is a good bodyweight routine.

Bodyweight exercises

You’d be surprised how easy it is to get your muscles burning with bodyweight exercises. You can workout without a gym outdoors and at home.

What bodyweight exercises can you do without any equipment?

  • Squats
  • Lunges
  • Mountain climbers
  • Planks
  • Push-ups

You also can take it outdoors. Taking my workouts outdoors in the spring, summer and early fall are some of my best workouts.

Core exercises

Bought an ab wheel to work on my core this off season

Most abdominal exercises are designed to be done with no machines or added weights. Planks or plank variations are a great way to strengthen your core with little to no equipment. You also could add crunches, sit-ups, leg raises or an ab wheel.


yoga: get fit outside the gym

There are so many different yoga routines online that will allow you to do it in the privacy of your own home and whenever you want to. Yoga can be used to increase flexibility, build strength and relax.

Go for a walk

Walking is one of the simplest things we can do. You can walk after a meal with your family or incorporate a walk into your workday. You also could get extra steps in by parking farther away than normal.

Use the stairs

Elevators are great, but taking the stairs whenever it is possible can make a big difference in your health. You can even walk up and down the stairs in your own home or apartment complex to add a bit of exercise to your daily routine.

You can create a stairs workout by going straight up and down, skipping steps, side steps, sprints, jumps, push-ups, squats and more.

Do you have any other ideas on how to get fit without a gym?

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3 years ago

I always take the stairs and walk but I also love to exercise at home

3 years ago

These are really fun way to workout without a gym membership, perfect for keeping up with NY’s resolutions.

3 years ago

These are really fun way to workout without a gym membership, perfect for keeping up with NY’s resolutions.

3 years ago

These are great ideas! Especially to those who want to be fit but no time to go to the gym!

3 years ago

Body weight exercises are definitely the most convenient for working out at home! And there are so many outdoor cardio options to make getting (or staying) fit fun!


3 years ago

Great ways to get fit (especially after the holidays)! No excuses not to stay fit and take care of your body đŸ™‚