Order online or call toll-free (800) 449-4447
  • Track Your Shipping
Cart
Health and Wellness
You don’t need a gym to meet your fitness goals. Here are a few tips to help you move your body, have fun, and stay safe.

Sometimes going to the gym feels like an obstacle on your path to an active and healthy lifestyle. Maybe you don’t feel comfortable or confident exercising around other people. Maybe it’s tough to fit in a trip to the gym between your work and family schedules. Or maybe a gym membership doesn’t fit the budget.  

The good news; you don’t necessarily need a gym to crush your fitness goals. Keep reading for four tips to help you stay active and healthy without even setting foot inside a gym.  

At Home Workout Tip 1: Go Outside  

You don’t need a membership to the great outdoors. Here are a few ways you can take advantage of the wide-open space and get some fresh air while you move your body.  

  • Take a walk, jog, or run through your neighborhood. You can even bring your favorite tunes to help you stay motivated, but make sure you’re always aware of your surroundings to keep yourself safe.   
  • Set up your yoga mat in the park and progress through your favorite poses.  
  • Connect with nature by exploring local parks and hiking trails. Make sure you look at the trailhead map before embarking on your hike to make sure you’re prepared for anything you may encounter – wildlife, uneven terrain, or steep inclines.  
  • Prepare for every season. The weather doesn’t have to hold you back or keep you indoors. Try to exercise early in the morning or late in the evening during the hot summer months and bundle up for cooler temperatures. Be sure to use sunscreen and wear sun-protective clothing throughout the year.  

At Home Workout Tip 2: Add Props 

Incorporating simple, inexpensive, and fun equipment can keep your workouts fresh.    

Here are a few options to try.   

  • Resistance bands – Keep resistance bands with different tension levels from easy to difficult near your office workspace. Pull them out for a muscle-strengthening mini-workout in between meetings.
  • Hula hoop – This blast from the past is a path to hours of fun movement. Have friends, family, or neighbors nearby? Challenge them to a friendly hula hoop competition. See who can hula hoop the longest or walk the farthest while keeping the hula hoop in action. 
  • Jump rope – A jump can help improve balance and strength while getting your heart pumping. Start with a basic jump, and if you’re able, try progressing to single-leg jumping and high knee jumps. Once you’ve mastered each jump, increase your speed or the duration of your jump rope workout to really feel the burn.    
  • Roller skates or blades – Be sure to put on protective gear (like kneepads and a helmet) before you hit the road for some balance-building, leg-strengthening fun.  
  • Bike – Dust off your bike, pump up the tires and take a ride. Biking is a great way to explore your city or a local park while getting a workout that’s easy on the joints.   

At Home Workout Tip 3: Go Online  

Usually, it’s best to limit your screen time. But sometimes your devices can help you get moving and meet your fitness goals.  

Exercise classes are a great way to stay motivated on your fitness journey, and they’re often taught by personal trainers that know how to create an effective workout. And now, you don’t even have to go to the gym to enjoy fitness classes. There are a variety of work out classes online, and you can even download fitness apps on your phone for guided workouts. Try yoga, barre, dance, Pilates, or high-intensity interval training (HIIT) – there’s something for everyone.  

At Home Workout Tip 4: Create Your Own Weights  

You can certainly buy dumbbells or other weights to use at home, but you can also use whatever you have around the house. Fill a water jug or use canned foods for hand weights, or push yourself with bodyweight exercises, like pull-ups, push-ups, or tricep dips.  

 If you’re getting too comfortable with your workout regimen and want to take training up a notch, consider plyometrics.  

Plyometrics exercises are often called jump training. These high-impact exercises are most suitable for those who already have a strong fitness routine. The best part is you can do these anytime, anywhere since you don’t need any equipment – just your own body weight. Plyometrics are also ideal if you’re running short on time since you get a good workout in short bursts.  

To get started, you might try squat jumps, box jumps, burpees, or clapping push-ups. Work up to these strenuous exercises gradually, increasing either duration or intensity over time.  


The current Physical Activity Guidelines for Americans recommend 150 minutes of moderate-intensity aerobic activity, plus 2 days of muscle-strengthening exercises per week. That may sound like a lot, but if you break it down, that’s just 30 minutes, 5 days a week. And remember, you don’t need a gym to meet your fitness goals. However you decide to move your body, take it slow, have fun, and be safe.  

For more information, follow us on FacebookInstagram, and Twitter @Theralogix!