Exercising on a Budget: Get in Great Shape Without a Gym Membership

Who says you need a gym to get in great shape? The prevalence of gyms is a relatively recent phenomenon. There have always been people in great shape, with or without a gym membership. You can avoid the fees, travel time, and other inconveniences and get in shape without leaving your home or neighborhood.

You don’t need a lot of equipment or time to dramatically change your body and fitness level. Even if you’re not thriving financially, you can still build a body you can be proud of. Your doctor will be thrilled, too.

Use these strategies to get in the best shape of your life without stepping into a gym:

1. Calisthenics.

Your body weight is all the resistance you need to get in great shape. Remember gym class back in the day? You would do push-ups, sit-ups, squats, and other calisthenics. There are plenty of exercise examples online.

◦ Set up a simple program and try to do just a little more each week. You can make great progress if you’re consistent. A few hundred pushups each day will do wonders for your upper body without needing a gym membership.

2. Jump rope.

A jump rope is inexpensive and a great form of exercise. You can get your calves, heart, and lungs in amazing shape. Take it easy at first until you get back in the swing of things. Jumping rope is great for your coordination, too. Jump rope with a friend for double the fun.

3. Run, walk, bike.

Running and walking are free. If you already have a bike, biking is free, too. These can be great cardiovascular exercises which enhance your health in numerous ways.

4. Exercise videos.

Cable TV and internet have countless exercise programs you can watch and join in the fun. Whether you like aerobics, bootcamp style workouts, or Pilates, there are endless options for learning and following along. Most of the options are 100% free, too.

5. Yoga.

Yoga is another option you can do in the comfort of your home or at the park. Again, there are many videos available on the topic. A morning routine of following along with a yoga program on TV can change your life.

6. Find and follow a diet that works for you.

Exercise is only part of the answer to getting in great shape. Your diet plays a huge part, too. It can be challenging to find an eating plan that you enjoy that is also healthy. Keep working on it until you find something that clicks.

◦ You simply can’t out-exercise a poor diet unless you’re a 20-year-old wide receiver.

7. Hike.

Hiking can be more challenging than walking. You can also spend some time in nature, too. Hiking can also be a great group activity if you don’t feel like getting in shape alone. All you need is some suitable footwear for the terrain.

8. Drink water.

Water is another important component of getting into good shape. Your body is predominantly water, and your cells need water to work properly.

◦ Calorie-free and healthy aren’t necessarily the same thing. There’s more and more evidence that artificial sweeteners contribute to overeating and type 2 diabetes. Your gut flora is also negatively impacted by artificial sweeteners. So, stick with water!

Gyms can be expensive and inconvenient. Avoid both of these disadvantages by working out at home. A few calisthenics and a quick run are all anyone needs.

This is the basic method the military uses to whip recruits into shape quickly. If it can work for the army, it can work for you, too!

Get your diet under control, too, and you’ll be amazed by your progress.

Essential Tips for Staying Safe While Working Out at Home

Things are different when you work out at home. Back at the gym, trainers and instructors watch over you and offer corrections if you make a risky move. If the equipment breaks, you just report it to the front desk.

At home, you’re on your own. Take a look at this checklist that will help you to prevent accidents and reach your fitness goals.

Planning a Safe Workout at Home:

1. Clear a space.

Most injuries occur at home and falls are the leading cause. Put away anything you might trip over, like kid’s toys or empty boxes. Ensure that you have enough room for step aerobics or lifting weights.

2. Wear shoes.

If you’re comfortable in old sweats or paint-stained t-shirts, feel free to dress down. However, you still need proper footwear. That means closed shoes in case you drop a dumbbell and adequate support for any high impact activities.

3. Research purchases.

Home equipment may be cheaper and less sturdy than commercial brands. Check warranties and service agreements. If your budget is limited, stick to simple gear like jump ropes and resistance bands.

4. Eat light.

Consuming a balanced meal a couple of hours before exercising will usually keep you energized and give your body enough time to digest your food. If you’re still hungry, snack on something small like a smoothie or a cup of cottage cheese.

5. Stay hydrated.

You still need your water bottle. The American Council on Exercise recommends about 20 ounces of water a few hours before working out, another 8 ounces a half hour before working out, and at least 7 to 10 ounces each 20 minutes while working out.

6. Schedule rest days.

Listen to your body. It needs time off to recover and build muscle. Take a complete rest or do something gentle like a leisurely walk or restorative stretching.

7. Seek instruction.

If you’re unsure about what to do, watch videos or borrow library books for ideas and guidance. Online classes and TV shows can even design your workout for you.

8. Talk with your doctor.

It’s especially important to check with your doctor if you’ve been sedentary or have chronic medical conditions. There’s usually some physical activity that’s beneficial for any circumstances.

Completing a Safe Workout at Home:

1. Stay focused.

It’s easy for your mind to wander with a house full of distractions. Staying focused will reduce your risk for careless accidents.

2. Customize your workout.

Your individual workout can be personalized according to your interests and abilities. Respect your limits by keeping your age, medical history, and previous injuries in mind.

3. Check your form.

Your actual posture may be significantly different than your mental image. Install a mirror or videotape yourself to see how you look in action.

4. Pace yourself.

Gradually increase the intensity of your workouts. A talk test is one easy measurement for aerobic exercise. It’s low intensity if you can talk and sing, moderate if you can only talk, and vigorous if you’re breathing too hard to talk comfortably.

5. Warm up.

Ease into your workout. Spend 5 to 10 minutes doing slow and gentle movements that will prepare your body and mind. Walk in place and swing your arms.

6. Cool down.

Finish your workout with another 10 minutes of similar simple exercises. This is also the ideal time for static stretches while your body is feeling more limber.

7. Cross train.

Develop a program that increases your overall fitness. Train for heart health, strength, balance, and flexibility.

Exercising at home is a great way to stick to a consistent routine, so you can achieve the results you’re working for. Stay on track by paying attention to your surroundings and choosing activities suitable for your goals and fitness level.

Learn more about your health online when you read the rest of our information here about: Daily Fitness Without A Gym guide and also download the free health report available there!

Warren Tattersall has been a full time nutritional consultant for over 35 years and works with people all over the world to help them improve their health, increase their personal energy levels and to use supplements to assist with diet related health issues.

Just send him a note on the form here - Contact Us - to request a personal no obligation one-on-one consultation with Warren

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