How to Lose Weight Without Joining a Gym
We all know that weight loss occurs through adapting regular exercise and healthier eating habits. The problem is that these two things happen to be pretty challenging for most of us.
Losing weight is even harder when you just don’t like going to the gym. This could be for many reasons.
I know some people who don’t feel comfortable wearing their gym gear in public. Or you might even hate the idea of sweat-drenched gym equipment (if you’re a germaphobe like me). But the good news is you don’t have to join a gym to lose weight or reach certain fitness milestones.
This post contains affiliate links. See full disclosure here.
How to Lose Weight Without Joining a Gym
Working out at home has a few other advantages. It can save you time since you won’t have to commute to and from the gym.
To get the most out of your exercise routine and get results, all you need is a little bit of inspiration to get creative and a few strategies. So, here are the strategies and ideas that have been effective for me.
I hope you find some ideas to get your workout on at home or wherever you feel comfortable to exercise.
Create a home gym
So the first thing I would recommend is to stock up with a few essentials you will need to use.
I’m not saying go out and buy a whole lot of gym gear to build something similar to your local gym. Keep in mind that a home gym does not need to be expensive or fancy for it to work.
You can have an effective workout session by doing bodyweight exercises. But, investing in basic essentials will make your workouts that much more effective by allowing you to add variety to your routine.
This will mean that you also won’t get stuck doing the same exercises every day which can be de-motivating and boring, to say the least.
How to choose exercise equipment
What you want to do is to select equipment that can be used for various total body exercises. Don’t get sucked into buying one of those machines that promise great abs or legs.
Remember, you don’t get abs from using an ab machine. Those lean abdominal muscles are revealed when you burn off the fat in your midsection.
And then, you can work to build those abs through full body training (not just isolated ab exercises). So here are the pieces of equipment you will need to start off.
The first thing you will want to get is an [easyazon_link identifier=”B002OHQALU” locale=”US” tag=”happyniftylif-20″ cart=”n” popups=”y”]adjustable bench[/easyazon_link] that will allow you to position yourself for different exercises.
For strength training and HIIT, you will need [easyazon_link identifier=”B009GC76QO” locale=”US” tag=”happyniftylif-20″ cart=”n” popups=”y”]adjustable dumbells[/easyazon_link], [easyazon_link identifier=”B073XB2W4B” locale=”US” tag=”happyniftylif-20″ cart=”n” popups=”y”]kettlebells[/easyazon_link], [easyazon_link identifier=”B06XPWXXK5″ locale=”US” tag=”happyniftylif-20″ cart=”n” popups=”y”]resistance bands[/easyazon_link], [easyazon_link identifier=”B00R3N0BDS” locale=”US” tag=”happyniftylif-20″ cart=”n” popups=”y”]medicine ball[/easyazon_link], [easyazon_link identifier=”B00VOCG44O” locale=”US” tag=”happyniftylif-20″ cart=”n” popups=”y”]jump rope[/easyazon_link], and [easyazon_link identifier=”B00012PDMW” locale=”US” tag=”happyniftylif-20″ cart=”n” popups=”y”]Bosu balance trainer[/easyazon_link].
I find that a treadmill is not worth the price. If you want something similar that gives you a full body workout, I recommend an [easyazon_link identifier=”B01CR4XFHQ” locale=”US” tag=”happyniftylif-20″ cart=”n” popups=”n”]elliptical trainer[/easyazon_link]instead.
You might also want to get an exercise mat and a chalkboard. A [easyazon_link identifier=”B01BSYUL32″ locale=”US” tag=”happyniftylif-20″ cart=”n” popups=”n”]chalkboard[/easyazon_link] is great for keeping a record of your training sessions and tracking your performance.
For example, you can jot down how many reps you can do a specific exercise such as jumping jacks per minute. Then try to beat your personal best the next time you’re exercising.
This is a great way to push yourself and to make sure you’re getting a good workout. But this is really optional and you can even use a towel as an alternative to an exercise mat if you wish.
How to exercise at home
Create your own HITT session
High-Intensity Interval Training (HITT) is known to be one of the most effective ways to increase metabolism.
Just 20 minutes of vigorous interval training can more effective than going for that long, draining run. Knowing that you only have 20 minutes of training ahead of you is also a tad bit more motivating than say, 45 minutes.
So the first thing you want to do is to pick out about 10-12 exercises such as jumping jacks, alternating lunges, squat jumps and planks.
Now download an interval time app like this free app which will help you keep track of rest and work time. You can customize your work and rest period (or interval) in settings.
I typically use 45 seconds work and 20 seconds rest and do 3 sets of each exercise. Tailor your session to say, 20-25 minutes and you’re good to go.
I found this method to be one of the best ways to lose weight when I stopped gym membership after having a baby.
Lose weight using fitness apps
Fitness apps can be so useful especially if you find it a challenge to create your own routine.
Aaptiv is one of the best fitness training apps out there. It’s led by multiple personal trainers who are experts in their field and motivate you throughout the sessions.
The various classes cover pretty much everything from meditation to outdoor running to strength training. All accompanied by great music, of course. I love that you can do this at home, in your own comfort zone or wherever you choose.
Even if you are not looking for a fitness training app, you HAVE to check out the sample audios – seriously click here. The music and the whole vibe just make me want to get up and start moving right now (lol).
Did I mention you can try it out for free?
How to get motivated
When you don’t have a fitness trainer to inspire you and show you the drill, it can be tough getting motivated. Here is what works for me (and I hope it works for you too).
Music is a great way to stay motivated throughout a workout. If you haven’t used music to exercise before, do it. It’s seriously a game-changer.
And I’m not the only one who thinks so too. Recent studies have shown music has an ergogenic effect on people when it’s used during exercise.
Ergogenic. I knew there was a word for it! It’s that feeling you get when you are about to give up and some good music comes on. Then you get this fresh wave of endurance and power to keep moving.
And that’s one of the many reasons I love the fitness app Aaptiv.
Exercising outside is still one of my favourite ways to squeeze in a good workout. There’s so much space and opportunity to complete different types of challenging routines.
You only need stairs or steep pathways to take your workout further. You can also use benches and playground equipment, if possible.
The main thing here is to have a plan before you go out to exercise. The last thing you want is to be unprepared and wing it. You’re more likely to skip your exercise if you are not well prepared.
Instead, do some research on what kind of exercises you want to do, especially based on your preference. Write them down so you remember each routine.
You can also use the same apps I mentioned before. A lot of those exercises can be done outdoors too.
Exercise with a friend
I usually like to exercise on my own. But I know a lot of people who find it difficult to workout alone, so if that’s you, go ahead and find a workout buddy.
Choosing the strategy that motivates you to keep exercising is a must if you want to lose weight without joining a gym.
So these are the methods I have used in the past to lose weight and I still do today to stay in shape. Try them and don’t forget to let me know how you go.
You Might Also Like: