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How to Workout Without a Gym Membership

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Sometimes life can get in the way of our workout routines and stop us from getting to the gym.  We have our busy schedules that involve work, family, school and other responsibilities.  There are times when our schedules can debilitate our opportunity to get into the gym to release the stress that can build up over the course of a day.  Others may not have the luxury of a gym membership and use that as an excuse for their lack of physical activity.  We all wish we had more hours in the day to achieve everything we want to accomplish.  What if you could exercise in the comfort of your own home, and complete a high-calorie-burning workout in 15-30 minutes?  That would sure make life a whole lot easier.  Luckily for you, there are many exercises that can be done with limited space and no equipment necessary that you can manage to squeeze into your routine on your busiest of days. 

Workouts You Can Do at Home

  • Push-ups
    • Push-ups are one of the most effective bodyweight exercises you can do.  It will hit your chest, triceps, shoulders and your core as well.  It is a legitimate exercise that will strengthen your muscles and allow you to see progress over time.
    • To perform a push-up, start in a high plank position with your hands on the floor shoulder width apart.  Engage your core and keep your body straight as you bend your elbows and descend your body to the floor, making sure your chest touches the ground.  Inhale on your way down, and exhale as you push back up to your starting position. 
  • Air-squats
    • Squats are an extremely effective workout that is space-saving as well.  Body weight squats target your quads, hamstrings, glutes, calves, hip flexors, and core.  It is the most simple and efficient lower body exercise you can perform in your home.
    • To perform a proper squat, make sure your feet are spread apart slightly past shoulder width.  Position your feet at a 45-degree angle and keep your shoulders pinched and back straight as you squat down.  Keep your head straight, and eyes forward. Make sure your hips are parallel to your knees when you are at your lowest point and do not go lower than that.  Squat back up and make sure you squeeze your glutes on the way up and lock out your knees to perform a full, proper squat before going into the next rep. 
  • Burpees
    • Burpees are the epitome of an extremely effective at-home workout, as it works your upper body, lower body and core.  It is also a great cardiovascular endurance exercise because of the jumping motion and high-volume movement that makes it so challenging. 
    • To perform a burpee, begin with your feet shoulder-width apart and arm along your sides.  Squat down to the floor and reach your hands out forward to the floor keeping them shoulder-width apart.  Extend your legs out straight behind you into a plank position.  Perform a push-up, then jump your feet forward so that they are beneath you so that you are back into a squat position.  From here, jump up straight into the air while reaching your arms over your head.  Try to land on your toes, softly on your feet, rather than the heels of your feet.  Get back down and repeat!

No Gym, No Problem!

These are just a few of the many exercises you can perform at home with absolutely no equipment at all!  Whether you had a busy day, the gym is closed, the weather is bad, or you don’t have a gym membership to begin with, you can still manage to get in a quality workout with limited space and nothing but your body.  The days of making excuses are over!  Find a space in your home that you can work out in peace so you can maintain your level of fitness and continue to live healthy even on the busiest days.  Performing these exercises for only up 15-30 minutes a day can allow you to reap the benefits and live the healthy life you desire!

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