No gym, No Problem – Effective Ways to Workout Without a Membership

By Patrick Banks

Posted 1 year agoHEALTH

While getting your daily dose of workout at a gym sounds exciting, there are several other effective ways to remain fit and active. What you may forget is that staying healthy is a matter of commitment and using what you have at your disposal. Follow these tips and workouts to have a regular fitness routine without a gym membership.

From paying for a membership fee, following a good bodybuilding diet to buying workout apparel and gear, being in a public space, and spending your after-work hours at the gym— getting a gym membership is not enticing for everyone. If you would like to spare yourself from these aspects, here are the best alternatives to working out in a community gym.

Build a Home Gym

If you want the atmosphere of a gym without needing to share your equipment with others, you can always take some space in your garage, living room, or bedroom to make a personalized workout space. With a yoga mat, a stability ball, and light dumbbells, you’re all set to hit the gym even without leaving the comfort of your home!

If it’s impractical to buy gym equipment, you can be creative in what you use. For example, use two five-liter bottles of water as dumbbells. As long as a household item weighs more than one pound and is easy to hold, you can use it as an alternative.

You can also use furniture as exercise equipment. You can execute step-ups or box squats on chairs. Then, incorporate other routines such as push-ups, lateral lunges, jumping jacks, and glute bridges.

Engage in Outdoor Activities

Trying outdoor activities is an exhilarating way to do a workout. Even without a membership, you can join groups for a mountain hike. The trail will most likely urge you to walk, run, or even swim.

Similarly, you can participate in rock climbing sessions, archery, team-building exercises, or open canoeing. Even though some of these activities might ask payment for a session, they don’t require you to update memberships like in gyms. The best part—you can burn up to 355 calories with a 30-minute session.

Join Free Community Fitness Groups

If you want to avoid fees, some communities offer free fitness group sessions, especially during weekends. All you need is to sign up and show up to every meeting.

For example, you can join a walking club where you can find walking partners. This is a great way to burn calories, especially if you love having company. Besides, having workout buddies help motivate you to stay committed and achieve your workout goals.

Take Self-Defense or Martial Arts Classes

Signing up for martial arts classes may involve some money in buying the proper attire and equipment. However, this is an excellent chance to work out while learning different methods of physically defending yourself.

Discipline is one of the core values of martial arts, and training strengthens you physically, emotionally, and mentally. Karate and judo can burn between 300 and 444 calories every 30 minutes. Hence, not only do you learn how to protect yourself, but you also help your body lose weight.

Play a Sport

One of the simplest ways to exercise even without a gym membership is to play a sport. That doesn’t mean you have to try out at a local team; what you need is to engage in recreational sports that are less stressful and more fun.

Depending on where you live, you may try skateboarding at a park, and burn around 150 to 222 calories every half hour. If there’s a court nearby, you can practice basketball or volleyball. Perhaps your city has a recreation center where you can swim or play bowling.

Pick a sport that will serve as an excellent whole-body exercise. Doing so will help build endurance, muscular strength, and cardiovascular fitness while burning fat at the same time. For instance, swimming can burn between 180 to 266 calories in 30 minutes. 

Use Free Workout Videos and Apps

Get all the information you need with just a click! There are several fitness and workout routine videos on the internet that you can watch for free. You can save or download some of them, so that you can follow the moves wherever you are.

Aside from that, you can search for mobile fitness apps that suit your workout preferences. Do you need an app that will help you keep track of your exercise hours? Maybe you need an app that can give you different routines every day?

There are apps that can monitor food intake and suggest nutritious meals to prepare. On the other hand, some apps allow you to input weight goals and recommend routines or nutrition intake for you to achieve them.

Sign Up for Dance Fitness Classes

Exercising on your own means there’s no mentor to guide or support you. If you prefer the idea of having an instructor, why not try something new and opt for dance classes instead? Dancing is a challenging yet energizing way to improve body coordination, stamina, and agility. 

Taking a dance class is an effective whole-body workout where you can do stretching, toning, cardio, and muscle strengthening. If you want to boost body confidence, try something daring like pole dancing. This is a great type of whole-body workout that inspires body positivity for men and women alike.

Ballroom and disco dances can burn between 165 to 244 calories in 60 minutes. Meanwhile, slow dancing like foxtrot or waltz can burn between 90 to 133 calories every 30 minutes. Now, take your best friend with you and bring your dancing shoes!

Reuse Your Childhood Toys

Remember when you and your friends used to bet who can play the hula hoop longer? Take a trip down memory lane and bring out your childhood toys like the trampoline, hula hoop, and jump rope.

Using at least one of them can serve as a cardio workout that strengthens muscles, arms, knees, and back. When you make a complete workout routine using the three, you also improve your breathing and stamina.

Consider a Standing Desk

There are times when you won’t feel like taking a morning walk or going to a dance class on the weekend. It’s understandable and normal to have downtimes. If you like something simpler, some offices have standing desks where you can switch between standing and sitting.

If you are working at home, you can also put one in your home office. Using a standing desk strengthens your legs and fixes your posture. What’s more, it keeps you alert, urging you to stay focused on your tasks.

Change Your Commute

Adding workout to your commute takes some planning and extra effort, but doing so has benefits. Start by biking to the office at least twice a week. Likewise, you can walk on your way home instead of taking a 20-minute bus or train ride.

Some companies provide shower amenities, and this is a good opportunity for you to try running instead of taking a taxi to work. When you need to bring a car, park your vehicle in a spot where you’ll still need to walk at least 10 minutes before entering the building.

If you still have the time, opt for the stairs instead of using the elevator. This may come as a surprise, but climbing stairs requires eight to nine times more energy than jogging. As a result, you can burn about seven times more calories than taking a lift.

Go Old-School With Your Household Chores

Doing your chores can sometimes be dragging, but well, it’s not something you can avoid for a long time. Make your chores more fun by playing music while sweeping the floor or washing the dishes. You can even execute some dance moves while holding a mop or broom.

Another idea is to pair something you love with an activity you find kind of boring. For instance, you can finish listening to a podcast or an audiobook in one hour. Take out your cleaning materials and listen to your favorite audiobook or podcast while doing the chore. 

Create a Schedule Using Your Interests

Disinterest is what sometimes drives people to stop committing to their workouts. One of the crucial things you need to consider is what keeps you active even when you are not in a gym.

Are you taking an interest in recreational sports, and your family has a portable badminton set? Grab those rackets and start practicing your serves and smashes after work. Maybe you are tasked to walk the family dog every day; grab this chance to walk or run alongside your pet.

Perhaps you love the free yoga class in your community every weekend, make sure to squeeze it into your rest day schedule. Better yet, your work has some gym facilities that you can utilize during your lunch breaks.

Wrapping Up

With creativity, perseverance, and time, you can always bring a gym-like experience wherever you are. Remember that you can remain fit even by using basic equipment and doing mundane things every day. Not only do you save money by not availing a membership fee, but you can also spend more time back at home or outside with your friends.

About the author Patrick Banks

Patrick is a Berlin-based dating advisor, motivational speaker, a huge fitness and vegan diet enthusiast and the main editor at Wingman Magazine, specialised in men's health. His ultimate goal is to share with men around the world his passion for self-development and to help them to become the greatest version of themselves. He believes a healthy body and successful social interactions are two main keys to happiness.