Last updated on February 21st, 2018 at 10:17 am
If you think you need a gym membership to get fit, then you’re probably making excuses. These tips will help you get fit at home without going to the gym!
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So many women tell me they need to sign up for a gym, so they can lose weight and get in shape. To that I just roll my eyes and continue with my day. You know, people don’t really listen when you give them well-intentioned advice (although I try).
The gym isn’t a bad place to be, but do you really need it to get in shape or to lose weight?
I’ve had a gym membership for years, but I am also someone who actually LOVES to work out at home. And I know, everything I do at the gym, I can do at home.
Benefits of working out at home
- The biggest benefit in my opinion: Working out at home saves me time. I don’t need to get to the gym before or after work and therefore I’m more likely to work out.
- You can squeeze in 5-minute workouts whenever you need a break from whatever you’re doing
- Work out whenever you want (don’t need to stick to opening/closing hours)
- Don’t need to wash my hair, put make up on, even brush my teeth (disgusting or jealous?)
- If you’re just starting out – you get to try new things in the comfort of your own home
- Saves you money
7 Amazing Tips To Get Fit Without The Gym
Now here are 7 awesome tips to get you started with working out at home and taking better care of yourself, so you can get fit without a gym membership.
Tip 1: You don’t need much
Many people would tell you you need a ton of equipment, basically to turn one of your rooms into a gym. Well, I don’t have an extra room and I don’t want to spend a lot of money on that. I am not Beyoncé, mkay? But here’s what I actually use and recommend to start exercising at home:
A good, thick exercise mat. I had an exercise mat that wasn’t thick enough and it would really hurt my knees, elbows or back when I do pilates or other mat exercises. Like seriously, the next day I would have bruises. Getting a thicker and softer exercise mat, made me feel like I’m exercising on a cloud and made everything so much more enjoyable.
The right shoes. I used to work out without shoes at home (!!!), but then I would hurt my ankles and wouldn’t be able to exercise for weeks. Don’t do that! Get shoes that will make it easy and pleasant to walk and exercise.
Hand weights. This is something I thought I never needed and it’s completely optional if you’re just starting out. First get into the groove and build some endurance and strength. At some point, when you get comfortable – it’s time to step it up and get some hand weights to develop more strength. I don’t use heavy weights, mine are 3lbs, and I find this to be enough for me.
And that is all you need – 3 things.
Of course, you can get some fancy exercise clothes, some resistance bands, and so on – but these are the 3 basics I would definitely recommend when you want to start working out at home.
Tip 2: Make a workout plan
Now that you have all the “equipment”, you need to know what you’re doing. There are plenty of at home workouts online, but there’s a but. Because there are so many of them you might get overwhelmed and not be able to choose.
To avoid this – choose 5-6 workouts and create a workout plan for yourself upfront. See how I do this here every week.
Create a workout plan that works for you. You’ll need to experiment in the beginning, but very soon you’ll find what kind of workouts you love. Just don’t be afraid to try new things.
Here’s where you can find workouts to exercise at home:
YouTube has a lot of free workouts that can help you get in shape. Some of my favorite channels are:
2. Amazon Video
3. Workout DVDs
Another option is to buy a few workout DVDs and work out with them. This option is great if you don’t have the best internet connection and streaming videos doesn’t work. Here are some workout DVDs I like:
This DVD includes three 20-minute workouts from beginner to advanced. The workouts aren’t easy, but they’re doable and very effective. If you’re a beginner start with the first workout. After you master it and it gets easier, progress to the second and after that the third one. The program suggests to do 20 minutes daily and I couldn’t agree more – this is the way to build the habit of exercising. But if you need a rest day, listen to your body and include an active rest day every week.
I adore this DVD. It’s old and it might seem funny to most people with the outfits and pelvic thrusts, but it gets you in shape super quick. If you want to lose weight and fat this is the way to go. It’s everything – ridiculous, challenging and SO.MUCH.FUN! In the beginning it wasn’t easy to follow, but the more I did it, the more I loved it. You can do the whole workout or break it down in sections. I like to do 30 minutes every day – I would do the warm up and then choose the dance, the high energy or toning part. This is a workout I used to do very often years ago when I was a student, but unfortunately I don’t think it’s available in the US. However if you’re in the UK, I found it on Amazon here.
Tip 3: Do it in the morning
Something important to keep in mind is that if you’re gonna work out at home, you’ll probably need more motivation and willpower to do it. As sad as it sounds the reality is – we do value things more when we pay for them.
If you skip the gym – you feel bad because you didn’t work out, but also because you’re paying money for the gym. So next time you make sure you go to the gym. With at home workouts – you only feel bad because you haven’t worked out, so it’s easier to say – “Well, I’ll do it tomorrow”
Solution to this whole drama: Work out in the morning. And every morning.
Create a morning routine that you love and make sure to include some exercise in it.
You do 30 minutes in the morning, then you feel AWESOME and accomplished the entire day. Doing this will also motivate you to eat healthier and move more throughout the day. Which brings me to my next tip.
Tip 4: Walk & move every chance you get
Now, 30 minutes of exercise daily are a great start, but they wouldn’t mean a thing if you don’t move throughout the day. And if you have a desk job, you probably know what I’m talking about.
I can be sitting at my desk for hours, because I lose track of time when I’m working. And by doing so, unfortunately, I’m just increasing my risk for a million and one diseases and belly fat.
To avoid this, either set an alarm on your phone or get a fitness tracker like Fitbit (which also counts your steps & calories) to tell you it’s time to move and then get up and move. In general, you need to move for 5 minutes every hour, you can read more about it here.
Tip 5: Put it on paper
For some accountability, start a health & fitness journal. I usually use a spreadsheet and fill out date, which workout I did, how I did and how I felt. When you have the data it’s gonna motivate you moving forward. Because nothing makes us as happy as progress. It’s super motivating to check off boxes and see how far you’ve come in just a week.
Tip 6: All About The Mindset
Now, just because you decide one time you’re gonna work out, it doesn’t mean you’re actually gonna want to do it every single day. If you let yourself go and let everything going on in your life overwhelm you – no morning workout, no journal, no nothing is ever gonna make you get up and work out. Even if you don’t need to go to the gym.
Not if you don’t have the right mindset. This is so key! Whatever you want to change in life, you need to work on it consistently. And enjoy this work. Nobody’s gonna beg you to go work out at 6 am.
But you need to adopt the attitude that you’re gonna do it, no matter how you feel at the very moment. At least for a while. Then you’ll realize that this is worth it, because it makes you feel better than if you don’t do it. It’s not about looking hot, it’s about feeling alive, completely there.
Tip 7: Boring, but – Eat Healthy!
Last but not least: food. To be able to do anything in life you need food. Really. You do. It’s the fuel that keeps your body going. It helps build and rebuild your cells, it helps your body regenerate itself. People say you can’t outtrain a bad diet, and they’re right.
You can exercise for hours, but the one thing you really need to focus on from the start is eating healthier. This will then allow you to enjoy the workouts you do even more.
Don’t get overwhelmed with all the nutritional advice out there and just go with what is common sense – no junk food and more fruits and vegetables. This common sense is gonna take you quite far.
Well, the most important thing about working out at home is that you take action and just start. So tomorrow, roll out of bed, put on your shoes & exercise clothes and do a 30 minute workout. And then repeat the next day until the end of the week.
I hope this guide makes living a healthy lifestyle easier and more enjoyable for you! If you enjoyed it, make sure to subscribe via email and if you know someone who might find these tips helpful, share it with them!
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