How Can I Stay Fit Without Going To A Gym

You want to stay in shape, get in shape, but you are not a fan of the gym, weight room, etc.? Find alternative ways to stay fit wherever and whenever you want. For some people, the gym is like their second home. Whether it's gray concrete or smelling sweaty or bright with good music, the gym is where many fitness enthusiasts go to hang out, meet friends or work out seriously.

But what if you are uncomfortable in a gym and don't like it? Or maybe you also can't sign up for a gym because your job sends you out on the road often? Does this mean then that you are destined for a “moderately fit” life? It's unlikely. You can have a good workout without going to the weight room. A lot of people elsewhere do. Here's how.

Use the Interval Training

Weather permitting, the great outdoors is always a great option: open spaces, fresh air, and fewer people. And if there's a park nearby, that's even better. But all you really need is a place where you can make short sprints, climb a few hills, climbs, maybe run set up in some parks, or do other exercises.

Find a park or any open area and mark a start and endpoint for your sprints. Warm-up with some light exercise for your sprints, and then run from point to point. Repeat this interval 5-10 times, and then finish with a cool-down.

If you want a more significant challenge, find a hill or bleachers that allow you to run uphill and downhill. Fighting gravity will add more resistance to the mix and ensure you get a good burn in your glutes, hamstrings, and quads. For more fun, add some strength training to the mix by doing push-ups (push-ups) or bodyweight lunges while walking between intervals.

Suspension Straps Type TRX

You have probably already seen on TV fitness or bodybuilding accessories to make you lose weight, machines whose quality is ultimately questionable, and most of which will end up full of dust in your home.

But suppose you are looking for an excellent way to train your whole body while getting your money's worth. In that case, the only recommendation can be the suspension straps for dynamic work, which improves your overall body strength like the TRX or Jungle Gym. The suspension straps are:

• Efficient
• Versatile
• Solid

These hanging systems consist primarily of straps and anchors for hanging them anywhere; even in your home behind a door, there are small spaces to carry them in a bag, in your suitcase for training.  Attach the system to a door frame, in your home, to a tree in a park, and then use your body weight as resistance to do upper body and lower body exercises, such as:

• Suspension crunch (abs)
• Back fly (shoulders)
• Fall-out suspended (abs)
• Pumps with suspension straps
• Draws with suspension straps (back)
• Pectoral fly

Perform as many repetitions of each exercise as possible in 1 minute, rest 30 seconds before moving on to the next exercise.

Create Your Own Home Workout

If you aren't too keen on strength training and weight lifting or pushing, bodyweight training might be the perfect way for you to stay in shape, Fit! Instead of using weights, resistance machines, you are using your own body weight. Here are quick workout examples to get you started in bodyweight training:

• 5-minute warm-up (brisk walk or light jog)
• Pumps
• Bodyweight squat
• Reverse Crunch or “Bent-Knee Hip Raise”
• Board (sheathing)
• Air bicycle
• Burpee

Perform as many repetitions as possible of each exercise in 1 minute. You should rest 30 seconds before moving on to the next exercise.

If you can get your hands on a pair of dumbbells, mix these exercises into a workout at home.

• Dumbbell pull-up bust bent
• Lunges while walking with dumbbells
• Shoulder press with dumbbells
• Deadlift with dumbbells

These are just a few ways to get in shape, fit without going to the gym. For variety, consider doing these workouts every now and then for a walk in a gym. What is essential is to choose a form of exercise that you will enjoy doing. Here are some tips to keep you motivated.

1. Invest In A Little Equipment

There is no need to have the same facilities as at the gym. But at home, a few fitness gadgets are helpful in doing a lot of exercises in as little space as possible. For example, you can buy small dumbbells. The elastic bands are a good investment that allows muscles throughout the body or specifically strengthen parts such as the back, shoulders, chest, or abdominal muscles. 

2. Keep Moving

Combine daily activities with as much movement as possible: stretch while talking on the phone, make a few lunges while waiting for the pasta water to boil, or take the stairs when you leave the house.

3. YouTube Is Your Gym

HIIT, Pilates, yoga: There are countless free videos on the video platform to keep you in shape. Perhaps you will even discover a new discipline that you would not do indoors, such as yoga, for example.

4. Go Jogging

Do you work from home? Go outside! A walk in nature (with enough distance from other walkers and joggers) will allow you to take your mind off things. If you are new to running, you will need to take it slow. Don't be disgusted on the first outing.

5. Motivate Yourself With Friends

Set a time with your partner and sit virtually in front of a screen with a yoga mat. You can alternate the types of trainings. On Monday, you’d do building exercises on Wednesday, your friend takes over with some exercises of the upper body, and on the weekend, your buddy fitter pushes you through with cardio.

6. Train with Equipment At Home

If you want to take things to the next level, you can get your hands on some basic equipment. This has the double advantage of diversifying your practice and respecting the principle of progressive overload by offering additional resistance. Choose from dumbbells, a kettle bell, bungee resistance bands, or a simple jump rope to produce great home workouts.

Conclusion: Progress without a Gym

Finally, you can also choose a more or less complete home gym that will include benches, racks, bars, a set of dumbbells and weights in quantity, or even cardio machines. In this case, it becomes inevitable that you will achieve all your goals and you definitely don't need a gym anymore!

You should gradually overload your muscles and your body the same way you would in the gym via "progressive overload." This refers to the concept of stress on the body, which must be gradually increased over time to continue building muscle or losing fat. Without equipment, you will do more and more challenging exercises, or you will increase the number of repetitions, sets, add weight, reduce rest times, etc. everything is possible even without going to the hall!

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