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Want to get a workout done but don’t have access to a gym?
Well, there are various types of workout which don’t require the use of gym equipment that you can do no matter where you are in the world. Whether you’re looking for an at home workout plan, are working away or even whilst on holiday in another country.
These primarily include just bodyweight exercises, but there are also easily transportable pieces of kit that that you can add into these workouts to alter the difficulty. Here’s how you can workout without a gym.
Easily Transportable Gym Kit
The most basic of kit that you should take with you includes comfortable clothing and some gym shoes. That’s the absolute minimum you need really to be able to get something done easily.
If you’re willing to buy a few things to add some restistance to your workouts, there are a few different options and all are reasonable in price and in size for easy transportation.
Resistance bands – You can use these for all sorts. Mostly they can replace the need for dumbbells as they work to give you resistance on certain exercises. You can also use them for stretching. There are different strengths and lengths or resistance band available, so getting a couple is a good idea. I use a long resistance band and a short resistance band for different exercises.
Sliders – These are flat discs that are really good for core workouts, making certain exercises more challenging. They are light and slim so take up barely any room when packing. These sliders have workout ideas printed on top too.
Skipping Rope – A simple and effective way to get some cardio in. Skipping is great for using as a warm up or for filling in between strength based exercises throughout your sets.
4 Types of Workout
There are so many different workout routines that you could choose from and it can be a little overwhelming to know where to begin. Below I’ve listed some styles of workout that you can look for, and with that build something to suit your needs.
Circuit Training
Circuits are a great way to target a lot of muscle groups in one workout, without taking up much time to do it either. Circuit training is pretty simple – you move from one exercise to the next, usually spending a set amount of time per exercise, for example 30 seconds. You could include say between 5-10 different exercises per circuit, and then maybe do the circuit a couple of times through depending on how much time you’re wanting to spend.
This style of workout leaves you a lot of room for flexibility because you can also build it up depending on what you want to do, mostly focusing on strength work. If you don’t want to do a full body workout, you can also target specific areas, such as upper body, abs or lower body. Super easy to customise to your needs and there are a wide variety of body weight exercises that work great within circuits.
Recommendations:
Victoria Grimes – On her YouTube, she has various different circuit workouts that you can follow. These are specifically no equipment designed workouts so you don’t have to worry about having anything.
SHREDDY – This is one I’m using currently and, whilst it does cost, I think it is worth it for what you get. There are a few different payment options, but I have paid £24.99 for 3 months. This covers you for a 12 week workout plan, and you actually get a few different ones to choose from depending on days needed/type of plan. The app takes you through each workout with videos and has a timer/rest period counter to help. There is also a huge community side to it where you can speak to others doing the workout plans.
High Intensity Interval Training (HIIT)
HIIT focuses on completing short bursts of exercises at maximal effort, followed by a rest period. It is similar to circuit training, however it is generally more focused on cardio (though not always!) and working at a much higher intensity for a shorter time. This high intensity is the main part, as the name suggests. You want to be really pushing hard on these ones to really benefit.
The good thing about HIIT workouts is that they are generally very short, meaning you really can fit them in whenever and wherever.
Recommendations:
Joe Wicks – His YouTube is full of different workout videos and whilst he does have a wide range of styles, there are plenty of HIIT ones for you to use.
Natacha Océane – Natacha has a range of videos on her YouTube, including general life and fitness information as well as workouts. Her HIIT videos are mixed throughout and include no equipment ones.
Yoga
There are many different styles of Yoga, however on the whole it is a form of exercise that focuses on strength, flexibility and breathing. Don’t let the word flexibility put you off though – you do not need to be super flexible when taking up yoga. You will move through a series of postures designed to increase strength and stability, as well as gradually helping with improving flexibility if that’s where you need work.
Some still see yoga as an ‘easy’ workout, and sure, it can be. I have done plenty just lying on the floor or staying seated, focusing more on slow movements and breathing. However, some practices will really push you and can really help to build up strength. It all depends on what you choose to do and how often you do it.
A mat would be useful for this one especially, however you can also use a towel or blanket to give yourself a bit of cushioning from the floor.
Read more: 6 More Reasons to Workout Online by The Good Thing Is Though
Recommendations:
Yoga With Adriene – If you are looking to try yoga, Adriene’s YouTube is the place to be. She has hundreds of videos for all kinds of yoga practise. There are videos for runners, for those who sit at a desk all day, for those who are limited in the exercise that they can do, for those who just want an easy bedtime practise, for those who want something a little more energetic. Search for it, and she’ll probably have it. Each practise is suitable for all levels as she is very good at showing variations of each pose to make it accessible.
If starting yoga as a beginner, I’d recommend looking at her 30 Day Challenges. You can of course do these across as many days needed (say if you only wanted to do it twice a week rather than every day) but sticking to a challenge helps to keep it going.
Looking for online classes? Rockfit might be your thing!
Running
Running is probably one of the easiest exercises to do anywhere as you just simply have to pull on some trainers and head outside to do it. There are so many different types of running workout that you can do, you’re sure to find something suitable.
If travelling, it gives you the opportunity to see the local area easily as you’re running around.
If you’re just starting out, the C25K routine might help you out. It’s a plan that will get you running in intervals to help build up to a full 5k running eventually. If you’re a seasoned runner, you’ve likely already gone on a run somewhere new whilst on the move and in that case you should just run and see where you end up. Here’s a full beginners guide to running to help you get started.
Other Ways to Keep Fit & Healthy
Include smaller changes to your lifestyle that make a world of a difference over time spent. There are various things you can incorporate to improve your health such as choosing healthier food options, getting outside for more walks or activities and improving on sleep.
Making sure you’re eating the right amount of food is an important part of keeping fit and healthy. If you’re looking to build muscle and strength, your body won’t see the results you want if you don’t eat enough calories throughout the week. Finding that balance is where you’ll start to succeed.
How do you keep fit outside of the gym?
