How to exercise without a gym

How to exercise without a gym

For SHA Wellness Clinic
Thursday January 19th, 2017

We tend to think that working out requires fancy equipment in a gym, however, exercising is not confined to the vicinity of a gym. As long as we have workout clothes and motivation, we can workout anywhere. In fact, working with your own body weight has proven to be very effective. We don’t always have time to do a full workout or go to the gym, so, on days that you have a tight schedule but still want to get a workout done, try this equipment-free workout routine!

Tip: the only thing you will need is workout clothes, a pair of trainers, and a mat is optional.


Start off with some cardio!

Get your heart pumping with these cardio exercises:

  • 1 minute of jumping jacks
  • 1 minute of high knees
  • 1 minute of burpees
  • 1 minute squat jumps


Note: Aim to do all the exercises consecutively, however, if you’re struggling to do them all at once, take a 30 second break in between the burpees and squat jumps.


Toning exercises:

Tip: aim to do 3 sets of each exercise

  • 20 squats
  • 20 lunges on each leg
  • 20 tricep dips
  • 20 push ups (either modified or full push up depending on your strength)
  • 30-60 second plank


Run through these exercises and repeat the whole set 3 times.


Finish off stretching your body to complete the workout.


You can alternate the exercises with other ones you like. The point is to exercise using your own body weight. All the exercises work the whole body and don’t require any equipment. You can either do them in your house or in any outdoor space. It’ll take you about 20-30 minutes, which can be easily fitted into your daily routine! Try it out and see the results for yourself!


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