Can’t Afford a Gym Membership? Here’s How to Work Out for Free

Get fit at home: bodyweight routines, household item weights, DIY gear, and free online workouts. Save money with home-based strength and cardio.

Introduction

Working out regularly provides numerous health benefits, including reducing your risk of chronic illnesses, improving your energy levels and mood, and helping you maintain a healthy weight. However, gym memberships can be expensive. The good news is that you don’t need access to fancy equipment or facilities to get in shape. There are many effective ways to exercise without spending any money.

With just a bit of creativity, you can put together challenging workout routines using just your bodyweight, basic equipment around your house, or public spaces like parks. You’ll save money while still improving your cardiovascular fitness, building strength, and burning calories.

Working out at home or outdoors gives you the flexibility to exercise whenever it fits your schedule. You don’t have to travel to a gym or wait in line for equipment. Home and outdoor workouts are often more convenient. You also get to choose exercises you enjoy rather than relying on gym equipment. Working out on your own terms can make it a more sustainable habit.

The key is to find creative ways to add resistance and intensity so you continue challenging your body. Combining bodyweight moves like squats, lunges, and planks with interval training, circuits, and cardio will help you burn fat and calories. Let’s explore all the options for getting fit without a gym.

Bodyweight Exercises

You don’t need any fancy equipment to get a great workout at home. Bodyweight exercises use your own bodyweight as resistance to build strength and muscle. Here are some of the best bodyweight moves to try:

Pushups

Pushups work your chest, shoulders, triceps, and core. Do them on the floor or against a wall to make them easier. Lower your body until your chest nearly touches the floor, then push back up. Keep your core engaged throughout the movement.

Squats

Squats target your glutes, quads, hamstrings, and calves. Stand with feet shoulder-width apart, send your hips back like you’re sitting in a chair, and lower down until your thighs are parallel to the floor. Make sure your knees stay behind your toes. Press through your heels to return to standing.

Lunges

Lunges work your glutes, quads, and hamstrings. Step forward with one foot and bend both knees to lower into a lunge. Make sure your front knee doesn’t go past your toes. Push back up to starting position. Repeat on both sides for a set.

Planks

Planks build core strength in your abs, back, and obliques. Start in a pushup position and hold, engaging your abs and glutes. Keep your back flat and don’t let it sag. Hold for as long as you can or do 30-60 seconds per set if just starting out.

Burpees

Burpees are a great full body exercise. Squat down and place your hands on the floor. Kick your feet back into a pushup position. Do a pushup then jump your feet back up. Stand up from the squat and jump up, raising your hands overhead. Explosive yet exhausting!

Home Equipment

Having some basic equipment at home can really expand your workout options without breaking the bank. Here are some of the most useful and affordable pieces of equipment to get you started:

Resistance Bands

Resistance bands are stretchy elastic bands that provide resistance when you pull on them. They come in varying levels of resistance and are extremely versatile. You can use them for strength training, flexibility training, and even cardio exercises. They take up barely any space and cost just $10-20 for a set.

Dumbbells

A set of dumbbells allows you to do strength training for your arms, shoulders, chest, back, and legs. Adjustable dumbbells that can change weights are ideal so you can increase resistance as you get stronger. But even a basic set of 5-10 lb dumbbells can get you started. Check thrift stores and sales to find deals.

Kettlebells

Kettlebells are cast iron weights with handles that allow for dynamic full-body motions like swings, cleans, and snatches. They are more versatile than dumbbells for cardio, strength training, and mobility work. Start with a 15-25 lb kettlebell.

Foam Roller

A foam roller is a cylinder of dense foam that you use to roll your body weight over to massage sore muscles, improve flexibility, and aid recovery. They are inexpensive at around $10-20 and great for self-myofascial release.

Pull-up Bar

A doorway pull-up bar allows you to do pull-ups, chin-ups, and hangs at home, which are great for building upper body and core strength. Get an adjustable bar that fits various door widths and has padded grips.

Investing in even a few basic pieces of equipment opens up many more workout options at home without the high costs of gym memberships and equipment. Shop sales and budget options to start building your home gym on a budget.

Outside Workouts

One of the best ways to workout for free is by taking advantage of the great outdoors. Outdoor workouts are energizing and help you appreciate nature while getting fit. Here are some great options for outdoor workouts:

Running

Running is one of the most accessible and effective cardio workouts. All you need is a good pair of running shoes. Local parks often have running trails you can take advantage of. Running outside provides changing scenery that makes the miles go by faster.

Hiking

Hiking utilizes muscles in your legs and core that you don’t normally use. Finding local trails and hiking a few times a week will really strengthen your lower body. Hiking in hilly areas also serves as resistance training.

Biking

Biking is another great option for cardio exercise outside. Check Craigslist or thrift stores for affordable used bikes. Like running, biking provides ever-changing scenery to keep the workout interesting. It’s also easy to increase resistance by biking up hills.

Swimming

If you live near a lake, river, or ocean, swimming is an excellent full-body workout. Many local pools have open swim hours for lap swimming as well. Swimming works your arms, legs, core, and cardiovascular system.

Outdoor Bootcamps

Many gyms offer free outdoor bootcamp classes as a way to promote their brand and attract new members. These classes are led by trainers and provide total body conditioning with bodyweight exercises mixed with cardio drills. Most sessions incorporate the outdoor environment into the workout.

Getting active outside provides vitamin D from the sun, fresh air, and a peaceful setting removed from the gym. Take advantage of the natural world around you to get fit for free.

Apps and YouTube

With just a smartphone, you have access to a huge library of free workout content on YouTube. There are tons of channels dedicated to at-home workouts without equipment. Some popular ones are Blogilates, POPSUGAR Fitness, and The Fitness Marshall. They offer follow-along workout videos for all fitness levels – from beginner to advanced.

Fitness apps are another excellent resource. Many are free or have free versions available. Some top-rated apps for home workouts are Nike Training Club, Aaptiv, and Sworkit. These provide guided audio workouts, video demonstrations, customizable programs, and more. Consider your fitness goals and find an app that aligns. For example, Aaptiv has trainer-led audio classes for running, strength, yoga, and more. Sworkit allows you to select a workout type, duration, and difficulty.

The convenience of having trainers and programs at your fingertips makes apps and YouTube extremely valuable for at-home fitness. Take advantage of the huge amount of free guidance available. Sample different channels and apps until you find those that best suit your needs and preferences. Consistency is key – keep returning to build up your skills, challenge yourself, and see results over time.

Eat Healthy

Nutrition is a critical component of any fitness routine. While exercise is essential, your diet directly impacts your energy levels, muscle growth, fat loss, and overall health. When trying to get fit without a gym membership, what you eat matters even more.

Without access to top-of-the-line equipment and classes, you need to fuel your body properly to achieve results. A healthy, balanced diet provides your muscles the protein they need to recover and grow. It gives you the nutrients required for energy through tough workouts. And it supports fat loss so your hard work shows.

When funds are limited, focus on eating whole, unprocessed foods as much as possible. Lean proteins like chicken, fish, eggs, beans, and Greek yogurt are ideal for building muscle. Complex carbs like oats, quinoa, fruits and veggies supply sustainable energy. Healthy fats from nuts, seeds, avocado, olive oil, and fatty fish support hormone function. And don’t neglect hydration – drink plenty of water.

While eating well on a budget takes planning, it’s certainly achievable. Do your research and get creative with cost-effective, fitness-focused meals and snacks. Your diet will make all the difference in reaching your goals without a gym.

Sample Workouts

Here are a couple sample full body workout routines you can do at home without any equipment:

Beginner Bodyweight Routine

• Jumping jacks: 30 seconds
• Pushups: 10 reps
• Squats: 15 reps
• Plank: 30 seconds
• Lunges: 10 reps per leg
• Tricep dips: 10 reps
• High knees: 30 seconds
• Crunches: 15 reps

Complete 3 rounds total. Try to keep your heart rate up by minimizing rest between exercises.

Intermediate Bodyweight Routine

• Jumping jacks: 60 seconds
• Pushups: 15 reps
• Squats: 20 reps
• Reverse lunges: 12 reps per leg
• Dips: 15 reps
• Plank: 60 seconds
• Mountain climbers: 45 seconds
• Crunches: 20 reps
• Burpees: 10 reps

Complete 4 rounds total. Really push yourself and keep rests between exercises to 30 seconds or less.

Stay Motivated

It can be hard to stay motivated when working out at home without the social aspect and energy of a gym. Here are some tips to help you stay consistent:

• Set goals. Having specific fitness goals to work towards, like being able to do 10 pushups or run a 5K, can help you stay focused. Track your progress to see yourself improving.
• Create a schedule. Treat your home workouts like appointments that can’t be missed. Decide the days and times you’ll exercise each week and stick to it.
• Find an accountability partner. Ask a friend, family member or coworker to workout with you or check in on your progress. Having someone expecting you to workout can boost motivation.
• Make it fun. Boredom is the enemy of consistency. Mix up your workouts, add music you enjoy, watch TV or videos while exercising, or follow along with workout apps and YouTube videos to keep things interesting.
• Be flexible. If you’re not feeling a workout, switch it up and do something different that day. Some activity is better than nothing. Don’t beat yourself up over missed workouts.
• Focus on how you feel. Remind yourself how much better you feel after working out – more energized, focused and relaxed. The mental and physical benefits make it all worthwhile.
• Reward yourself. After a good week of consistent home workouts, treat yourself to something special like a massage, movie night or new workout gear. Positive reinforcement works.

With the right mindset and strategies, you can create an effective home gym routine you’ll want to stick to for the long-haul without expensive equipment or a membership. Consistency is achievable if you stay focused on your goals and make fitness fun.

Make it Social

Working out with friends and family can help motivate you and make exercise more enjoyable. Partnering up makes you accountable to someone else so you’re less likely to skip workouts. It’s also a great way to spend quality time together and encourage each other to stay consistent.

Joining a recreational sports league is another way to make fitness social. Sports like basketball, soccer, volleyball, and more allow you to get active in a fun, team environment. You can meet new people who share your interests while getting in a good workout. Most areas have community leagues with varying levels of competitiveness and time commitments.

Scheduling walks or jogs with friends in your neighborhood is simple and free. Having a social component to exercise helps the time pass more quickly. You’ll likely push yourself more than working out alone. And you can catch up on each other’s lives while improving your health.

Making fitness social provides accountability, camaraderie, and fun. Partnering up with others makes exercise more sustainable long-term.

Conclusion

Getting in shape and staying fit is achievable even without a gym membership or expensive equipment. With just a bit of space, your own bodyweight, and some creativity, you can put together challenging and effective home workouts. The key exercises covered in this article like pushups, squats, lunges and planks work major muscle groups and will help you build strength and endurance over time. Combining these moves into circuits or tabata-style workouts can get your heart pumping and keep you engaged. Don’t forget to also focus on nutrition by eating whole, minimally processed foods that give you lasting energy. Sticking with your program will be easier if you set goals, track progress, recruit a workout buddy, and stay positive. You now have all the tools and tips needed to get fit without the gym. Just stay consistent, work hard, and have fun getting those fitness gains!