When I have conversations with people outside the gym about fitness, health, and weight loss they usually combat with, “I can’t afford the gym,” or, “I don’t have time for the gym.” I understand that the gym is not for everyone. Some people do not have a gym close enough that they would find it convenient. Other people truly do not have time for the gym (such as they work during the only hours a close gym is open). I get that.
However, you do not necessarily *need* a gym to lose weight, be fit, and increase your health. Food is the number one component anyway. Really. What you consume has *far* more to do with how healthy your body is, and how much you weigh.
Aside from food, though (because that is not the purpose or direction of this particular post), there are plenty of options that get your body moving at home – in the office – in the park – anywhere – anytime. Here are some examples of workouts I have discovered recently that do not *require* a gym membership, and most do not *require* any equipment at all.
I, of course, cannot do all of these exercises right now because of the restrictions for my knee. However, these look like great workouts and would really deliver some great results (if you stick to them).
The yoga workout above is pretty intense (especially if you do the moves one right after the other) and will really work your body. I did power yoga last Monday night with Denise and Aaron. That was the first time I had ever done yoga, and it was seriously intense. I was pouring sweat (literally) and there were definitely some moves I have yet to master (as in tree with your arms straight up and warrior 3). Balance is my nemesis – still. I have improved my balance, but it is still not a strength of mine – yet.
This plank workout is not for the faint of heart – and not for anyone who cannot hold a plank for…a long time. I plank often (I love them, and, yes, I know that is weird) and this workout still kicked my butt. No joke. I ended up using 8 lb weights for the curls and 5 lb for the tricep kick-backs. I probably could have used heavier weights for the curls, but I did not want to kill myself. I will also admit that I was not able to run through this entire routine while in plank position. I did the top two and then stood up. Two more and stood…then went back for the last one. I will work up to doing an entire run-though, but that will take some time. (Which just gives me something to work toward.)
This pilates workout was alright. It would probably work better for someone who has not done these kinds of moves before (a beginner, perhaps?). I do Russian twists (similar to the first move) with a 12-lb. med ball, so just twisting like that did not do much for me. The last move; however, was pretty challenging. I had a hard time keeping my back entirely straight. That probably is an indication that I still have some postural muscles to strengthen. The side plank was pretty easy for me, although I do have trouble figuring out how to position my feet. Once I get that figured out, I should be golden.
This leg workout is excellent (for me) because it requires no lunging…and only a chair for equipment! This is one workout that pretty much anyone can do – even if you are just starting out. Maybe your leg will not go as high to start, but you will still be working those legs!
Everyone has to start somewhere. I was not able to do a whole lot when I stepped into the gym at over 300 pounds. At that moment I felt like I was never going to be good at anything (fitness-related). I felt like I was always going to look awkward and struggle with the simplest moves. However, just continuing on (not giving up) improved my abilities quickly. I found that I was doing new things every week. I was able to squat a little lower, lift the leg a little higher, do two more reps, five more minutes, etc. My body got stronger every day, and it felt great.
Like I said, you do not *need* the gym. You just need to make it a priority – in your livingroom, in a park, in your office – and do not let the lack of a gym membership or equipment prevent you from working your body.
Do you workout outside of a gym? If so, what are your favorite workouts that require little or no equipment?