I hear the same excuse everywhere by people who struggle with working out that they don't belong to a gym, but you don't need a gym to do a great workout. Here is a list of workouts that can be done anywhere. There are several variations to these as well, but here are the basics.
- Burpees can be done anywhere. It's a great overall body workout which is a cardio and weight training work out as well. You can run a mile and do about 10 burpees then continue running, its a great addition to your normal cardio or do them as a cardio workout. You can try as many as you can in 30 seconds then increase the amount of time or sets of 10 increasing the reps as you get stronger.
- Squats with or without weights as you become an expert you will want to add more weight. Start with 20 reps then increase the amount of sets you do start with 1 set and increase as you get stronger.
- Lunges with or without weights as you become an expert you will want to add more weight. Start with 10 for each leg then increase the amount of sets or add weights or both.
- Jumping jacks are a great cardio workout and can be done anywhere. Do as many as you can in 30 seconds or start with 20 reps and increase the amount of sets or time you do them.
- Walking up stairs is a great workout all you need are stairs any staircase will do.
- Box jumps are great cardio. For box jumps all you need is a raised surface, you can use a park bench, a porch, any steady raised flat surface can be used and you can work your way up to higher and higher platforms. Start with 10 reps then increase the amount of reps or sets of 10 as you get stronger. Or you can do as many as you can in 30 seconds then increase the time.
- Push-ups are a great overall body work out as well. They can be done anywhere, at first you can start with a raised surface like a desk or the arm of a couch, or the wall. The trick is to keep a 45 degree angle with your body and the raised surface you are using. Then bend your elbows lowering yourself toward the surface you are holding. Eventually you can do the push ups on the ground either with bent knees or straight legs. There are several variations that will give you the work out you need to see results. Start with 10 reps in 1 set then increase the amount of sets you do as you get stronger.
- Mountain climbers are a great cardio workout you can do anywhere. Get into push-up position on the floor and bring one knee to your chest then switch. Do as many as you can as fast as you can for 30 seconds then increase to 60 seconds and so on.
- Side kicks can be done anywhere and you don't have to kick high. Start low with about 15 kicks per side then increase the amount of sets you do and eventually you can kick higher and higher or stay low. The object is to feel it in your side hip/buttock.
- Planks the ultimate ab and overall body workout. Start with a plank on your forearm or straight arm as if you are going to do a push-up but instead you hold steady. Keep your back flat and your butt should not raise higher than your shoulders. You can start out with 15 seconds and increase the time you hold the plank. There are several variations but start with the basics first.
I hope these workouts help you stay motivated to work out. No excuses. Get up and move. You should begin to see and feel the results within 30 days as long as you stay consistent and do these at least 3 times a week. But if 3 days a week feels or seems overwhelming start with 1 day a week and then as you feel more comfortable increase the amount of days a week you do the work outs. Remember always drink plenty of water to stay hydrated at least 2 liters a day or more. Good luck and have fun! I promise you will love the new healthier stronger you!