“I can’t afford a gym membership…”
“I don’t seem to find them time to hit the gym…”
“The gym is too far away from where I live…”
Do you know what all the above have in common? They’re all excuses.
Having said that, they are all valid excuses. What if you don’t have the time to visit the gym or you truly can’t afford a gym membership? Are you destined to never become fit, functional and healthy? Absolutely not!
Today, we’re going to show you 5 ways of training that involve MINIMUM equipment and time and they can all be performed in your living room, bedroom, garage, backyard and of course at the gym!
#1 – Bodyweight Cardio
You don’t need dumbbells or barbells to perform circuit-style training. All you need is your own bodyweight.
- Burpees x 20
- Bodyweight Squats x 20
- Mountain Climbers x 20
- Bodyweight Dips x 20
- Push-ups x 20
Complete 5 rounds of these 5 exercises, taking a 60 second rest between rounds and NO REST between exercises. If you cannot complete 20 repetitions for any exercise, just pause for a few seconds to catch your breath and continue until you do all 20.
For the push-ups specifically, if you can’t perform 20 regular push-ups in a row, try doing them off your knees and if that’s also too hard, try incline push-ups, with your feet on the floor and your hands on an elevated surface such as your bed or a sofa.
#2 – Exercise Ball Workout
All you need for this workout is a single exercise/physio ball and a bit of space. Here’s the workout:
- Ball Passes (Lie with your back on the floor and pass the ball from your hands to your feet. From your hands to your feet and back to your hands counts as one full repetition)
- Ball Squats (Hold the ball above your head and perform a regular bodyweight squat)
- Ball Push-ups (Place your hands on the ball and your feet on the floor and try to stabilize as you push your body away from the ball)
- Ball Sit-ups (Lie on top of the ball and perform regular sit-ups with an increased range of motion)
- Ball Glute Bridge (Lie with your back on the floor and put your feet on the ball. Extend through your glutes and raise your hips off the floor into a full hip extension.)
Again, you will perform 20 repetitions for each exercise and that concludes 1 round! Complete 5 rounds and you’re done!
#3 – Resistance Band Strengthening Workout
Training with a resistance band leads to all sort of benefits, including the strengthening of the connective tissue, harder muscle contractions and improved joint stabilization. All you need to do is attach a resistance band onto a secure poll or something similar and you can perform the following exercises:
- Band Chest Flys (Face away from the poll and perform a regular standing chest fly with a lighter band)
- Band Rows (Stand facing the poll and row the bands towards your stomach)
- Band Pull-Aparts (Hold the two ends of the band and pull them apart, holding the contraction for a second at the top)
- Band Woodchopper (Secure one end of the band to the poll, step away and performing a rotating core motion to crush those abs and obliques)
- Band Squats (Secure the band around your knees and perform a regular bodyweight squat with your feet wide and your knees pointing away)
This is more of a strengthening workout which means you can still perform it as a circuit but it’s far easier if you can complete all sets of one exercise before you move on to the next. Perform 4-5 sets for each movement, rest for 60 seconds and then move on to the next one.
#4 – Kettlebell Workout
The kettlebell is a terrific way to work out anywhere, any time. You will be doing the following workout as a circuit but you will time yourself at the same time. Perform every exercise for 30 seconds before you move on to the next. NO REST in-between exercises!
- Kettlebell Swings
- Kettlebell Back Rows
- Kettlebell Clean & Press
- Kettlebell Goblet Squats
- Kettlebell Overhead Triceps Extensions
Choose a kettlebell light enough to allow you to complete the entire workout but heavy enough to be extra challenging for your fitness level!
#5 – Grab Some Fresh Air
Sometimes, all you got to do to get a workout in, is just go outside and run. Go for a jogging session, a bike ride or a basketball game with your friends. Either way, this is an excellent type of workout to help you collect your thoughts, get in touch with your goals and get your mind right.