Five Tips for Getting (and staying) Fit Without a Gym

When it comes to workouts I’ve done it all! I’ve gone to the gym, joined group fitness, worked out with other mamas, had a running plan, and worked out from home. My needs have changed through different seasons of life like when I was training for a half-marathon, or before having kids, living far from a gym, and eventually needing childcare.

Workout routines are not one-size-fits-all.

Where, when, and how to workout is a personal preference and there isn’t a one-size-fits-all option however I’ve found that when I have a small toolkit of at-home workouts I can always be ready to get my heart rate up and fit in a quick workout in any situation. Now you’ll have no excuse for getting fit without a gym.

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Here are my five tips for getting (and staying) fit without going to the gym or when you are on the go.

Resistance Band Workouts

I love how small and compact a little bag of resistance bands are but they add so much to your workout. You can purchase a variety pack of bands (link these) that range in resistance strength so you can tailor each move based on your ability and fitness level. You can use bands to work your entire body with just a small list of moves. I love these bands because they come with a small travel bag so they are easy to take with me.

Sliders

Sliders are another compact piece of equipment that you can easily store under your bed or in your backpack for workouts just about anywhere. Initially, I either used tea towels on my hardwood floor or plastic lids on my carpet but when I was ready to upgrade these sliders come dual-sided so you can use them on any surface. These give standard fitness moves an upgrade in difficulty level and allow you to work your lower body, upper body, and core.

Free Exercise Videos

As someone who prefers to be told/shown what to do, I have loved group fitness, however, my time is much more valuable now so I’d rather skip the group but still have the instruction. I find it helpful to have someone lead me through an effective workout while demonstrating proper technique and motivating me throughout the class. Once I become familiar with certain moves I can create custom programs to do on my own. My favorite place for finding free videos is YouTube. I simply create folders to categorize my workouts by the length of time, equipment requirements, or intensity level. Then I have all my favorite workouts ready for me anytime.

Workouts That Don’t Require Equipment

My at-home equipment inventory consists of two sets of dumbbells (5 and 10 pounds each), one 12-pound kettlebell, a stability ball, sliders, and resistance bands. Along with some other lifestyle changes, I have effectively lost weight, improved my endurance, and increased my strength all with my tiny home gym and short 20-30 minute higher intensity workouts, three times a week. No gym, no hour-long drill sessions, and not sweating every day. I mentioned that I categorize my workouts and I have a specific folder of workouts that require absolutely no equipment (for on-the-go) and consist of bodyweight workouts like tabata, plyo, and HIIT. These workouts are perfect for smaller space, they are time-efficient and easy to do anywhere with just your bodyweight. I’m sorry but you are now out of excuses when you are at home or on the road.

Apps

I love having an app that connects directly to my Apple Watch so I can have exercise programs immediately available. The Keelo app allows you to select your favorite program from their workout library and with a tap of a button you are moving. The HIIT style workouts will count down reps or time then alert you to rest before starting your next round. These workouts are very basic and easy to follow so you should not be limited in any circumstance.

I often let myself get the best of me and can easily come up with any excuse in the book to not workout (I know you have them too). You don’t need the perfect workout clothes (but these from Fabletics are my favorite), the best equipment, or an hour dedicated to your fitness. Simply moving your body whether it’s choosing to take the stairs, park at the end of the parking lot, or dropping into a set of pushups or squats while the pasta boils will make a difference. Little by little adds up. Progress, not perfection, friends! Give yourself grace and know that even if it isn’t pretty it’s something that is good for your body (in so many ways) and that is worth the effort.