Can't get to a gym
LahrysaTebo2015
Posts: 197 Member
HI guys ! So I don't have access to a gym but I do take walks outside. I have a pedometer app to tell me how far I walk (about 2 miles a day) are there any good home workouts without weights you'd suggest?
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Replies
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30 day shred0
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Why don't you want to use weights? It will help you get in your strength training component.0
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Google "Nerd Fitness Hotel Workout". It's a bodyweight workout.3
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Try nerdfitness.
https://www.nerdfitness.com/blog/beginner-body-weight-workout-burn-fat-build-muscle/
Doesn't need any equipment at all.4 -
xchocolategirl wrote: »Why don't you want to use weights? It will help you get in your strength training component.
Just right now I don't have weights. In June I will be getting a membership and will be using weights1 -
Chef_Barbell wrote: »30 day shred
Can I find that plan online?0 -
Tacklewasher wrote: »Try nerdfitness.
https://www.nerdfitness.com/blog/beginner-body-weight-workout-burn-fat-build-muscle/
Doesn't need any equipment at all.
Nerd Fitness for the win!
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Fitnessblender has some good workouts as well and YouTube I've used the channel called befit they have free videos... I still don't understand why you don't want to use weights.0
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LahrysaTebo2015 wrote: »Chef_Barbell wrote: »30 day shred
Can I find that plan online?
Yup YouTube0 -
xchocolategirl wrote: »Fitnessblender has some good workouts as well and YouTube I've used the channel called befit they have free videos... I still don't understand why you don't want to use weights.
Because I don't have access to weights right now3 -
Body weight exercise, walking, combinations of both. That's what I do all winter long. I do have a Bowflex M5 for cardio, but honestly I can simply do body weight training in circuits and burn the same calories. No gym required. I did buy a pull up bar, was like $20 at the local store and was easy to install.1
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Spliner1969 wrote: »Body weight exercise, walking, combinations of both. That's what I do all winter long. I do have a Bowflex M5 for cardio, but honestly I can simply do body weight training in circuits and burn the same calories. No gym required. I did buy a pull up bar, was like $20 at the local store and was easy to install.
I have a pull up bar! For some reason I've always been good at pull ups lol can't do anything else though
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Calisthenics! This served militaries all over the world - cheap, effective, and requires nothing more than your body. Start with basic pushups, situps, lunges, jumping jacks, squats, etc. and just add variation on your stance and angles.2
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LahrysaTebo2015 wrote: »Spliner1969 wrote: »Body weight exercise, walking, combinations of both. That's what I do all winter long. I do have a Bowflex M5 for cardio, but honestly I can simply do body weight training in circuits and burn the same calories. No gym required. I did buy a pull up bar, was like $20 at the local store and was easy to install.
I have a pull up bar! For some reason I've always been good at pull ups lol can't do anything else though
Push Ups? If you can't do them, start at your kitchen counters, step back away from them and do push ups to the counters. As you progress and build the correct muscles use a chair to drop the angle, eventually work your way to the floor. Works great. Other options are body weight squats, planks (all varieties).0 -
Spliner1969 wrote: »LahrysaTebo2015 wrote: »Spliner1969 wrote: »Body weight exercise, walking, combinations of both. That's what I do all winter long. I do have a Bowflex M5 for cardio, but honestly I can simply do body weight training in circuits and burn the same calories. No gym required. I did buy a pull up bar, was like $20 at the local store and was easy to install.
I have a pull up bar! For some reason I've always been good at pull ups lol can't do anything else though
Push Ups? If you can't do them, start at your kitchen counters, step back away from them and do push ups to the counters. As you progress and build the correct muscles use a chair to drop the angle, eventually work your way to the floor. Works great. Other options are body weight squats, planks (all varieties).
Oh, thank you!0 -
I am 47 and I have a bad thyroid and I'm losing weight with walking being pretty much my only exercise. It's more about diet than exercise. Count your calories. Weigh your food and track everything. You will lose weight if you don't eat too much regardless of exercise.2
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You are Your Own Gym or Convict Conditioning are both supposed to be good. If you can't find them free you might check to see if your library has a copy or a cheap copy on ebay.2
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I am 47 and I have a bad thyroid and I'm losing weight with walking being pretty much my only exercise. It's more about diet than exercise. Count your calories. Weigh your food and track everything. You will lose weight if you don't eat too much regardless of exercise.
While I agree, I think that people that don't exercise (you are doing just fine, not implying anything) tend to fail once the 'diet' is over. Those, like you, me, the op, and others making good suggestions in this thread, that embrace exercise as part of their journey to a new body/fitness level tend to succeed long term. Exercise is never required, and diet is a big part of it, but exercise speeds things along, builds muscle, and will help you keep the weight off long term. Just my humble opinion.0 -
Check out Nike NTC app. It's free, has videos you can follow along, can create workout plans, and you can use body weight only. There are other free apps or apps that have good workouts for free.1
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I've found some good workout routines on Muscle and Strength - they have a section devoted to bodyweight
https://www.muscleandstrength.com/workouts/bodyweight1 -
can you run/cycle outside?0
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Jillian Micheals has an app that I have just forgotten the name of. You tell it what equipment you have it it customises the workouts for what you want to achieve based on the kit you have.1
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Swimming is good if you have a local YMCA or some public pool type thing.0
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To be candid I'd approach this in stages. Put all your focus on diet and meal planning in the beginning since that is where the weight is lost (but keep your walking). More strenuous exercise can trigger hunger so it's good to have your diet firmly under control first. Introduce heavy exercise after you have a good rhythm.
BTW, diet and walking will take you to your goal. I've lost over 40lbs since Jan with it.3 -
Calisthenics don't require weights. There is lots of great body resistance movements you can do. Squats can be done without weights or add in objects for weights. A gallon of water weights a little over 8 lbs. Grab 2 gallon bottles of water the next time you are at the store for about a buck each. Use those for many different exercises that require weights. (A little bit heavier than the soup cans I remember being recommended when I was little).
You can also check garage sales and craigslist for cheap dumbells. Last year i bought 2 20lb dumbells for $10.
But like @Theo166 said, I would focus first on what you are eating. June is not that far off to wait to start lifting. Walking is going to help you burn those calories....You can up your intensity by walking faster, getting more miles in, and also by adding more hills.
Good Luck!1 -
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LahrysaTebo2015 wrote: »xchocolategirl wrote: »Fitnessblender has some good workouts as well and YouTube I've used the channel called befit they have free videos... I still don't understand why you don't want to use weights.
Because I don't have access to weights right now
Not trying to push too much on this point, but you could use common household items as weights. Cans of beans, 1 litre milk jug filled to varying levels with water, gallon milk jug, books, etc. Just an idea. Others (the ones I've read) have good suggestions. I haven't read all responses, but consider "You are your own gym" as well. Body weight workouts, like others have suggested. No equipment needed.0 -
80% of weight loss is what you eat. If you really have no time for exercise, you can lose 80% as much as someone who also exercises.... but walking should be enough exercise for pure weight loss, as some have suggested. Lifting weights and running on the treadmill is just Biggest Loser stuff, but it isn't necessary for slow and steady loss.2
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nutmegoreo wrote: »LahrysaTebo2015 wrote: »xchocolategirl wrote: »Fitnessblender has some good workouts as well and YouTube I've used the channel called befit they have free videos... I still don't understand why you don't want to use weights.
Because I don't have access to weights right now
Not trying to push too much on this point, but you could use common household items as weights. Cans of beans, 1 litre milk jug filled to varying levels with water, gallon milk jug, books, etc. Just an idea. Others (the ones I've read) have good suggestions. I haven't read all responses, but consider "You are your own gym" as well. Body weight workouts, like others have suggested. No equipment needed.
Very good suggestion! Thank you!0
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