We all have great excuses for not staying fit or physically active enough. We say there are not enough hours in the day and not enough days in the week. We say that it’s a challenge balancing family life and work. We say there’s not enough time to hit the gym regularly. And we say we have no fitness equipment with which we can keep fit in the comfort of our own homes.

But get this right and get over the excuses. You do not need any expensive fitness equipment to stay fit. If you don’t have the time to drive to the gym, get changed, workout, shower and then drive back home (which can easily take about two hours each day), and you don’t have the money to get expensive fitness equipment like treadmills, massagers, dumbbells, sit-up benches, and exercise bikes, you can still stay in shape.

Here’s how:

Step 1

Understand that you can train anywhere. No one ever said that physical activity must take place in a particular place or not at all. Because your body is of itself an amazing machine, you may not need any additional weight or equipment to train. Understand that what you need is some space that you can free up in your home, a proper training plan and your own bodyweight.

Step 2

Lose the “I don’t have the time” mentality. You are training at home because you did not have the time to get to the gym, but training at home affords you the opportunity of being flexible. You can choose to train in the mornings, late at nights, or in the afternoon. Just choose to train at the time that is convenient for you.

This is one advantage that training at home has over going to the gym. You may not be able to drive to the gym in the middle of the night for a session of training, but you can get up and go to your living room and do some fitness training.

Step 3

Make it fun by infusing it with variety. Bust the myth that personal bodyweight exercises are boring and are not in any way as effective as working with fitness equipment. Because bodyweight exercises utilize the body’s natural movements of pushing and pulling, they are less limited in the range of motions possible than when exercising on machines.

The possibilities here are endless, so go for it. Mix it up. Do push-ups, planks, squats, wall sits and the likes. Jump rope. Use your own stairs for stairs training.

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Advantages of training without fitness equipment

You can easily track your progress: Because you are not thinking about sets and weights, and are just focused on counting repetitions and tracking time, it is actually easier to track your progress and see how far you have come on your fitness journey.

It is very effective for losing weight and maintaining optimal weight: Shorter, more intense workouts have been deemed more effective for weight loss than doing extended sessions of cardio at the gym. So, if you want to get fitter and get into better shape but you are constantly short on time, you can get in 20 minutes here, another 20 minutes there and yet another 10 minutes there without having to drive all the way to the gym.

It is cheap: Of course, it is cheaper to try to lose weight without fitness equipment. Of course, you don’t have to pay for gym time, and of course, you don’t have to splurge on any equipment. So, it is ultimately cheaper. So, if you are the kind of person who pays for a gym membership but never goes, now is the time to cancel that membership and put your money somewhere else.

Less risk of injury: You are less likely to get injured while working out in your home, simply because you are not trying to sidestep heavy machinery and other exercisers at the gym.

Less intimidation: Let’s face it. A lot of us feel intimidated when we go to the gym because there, we meet people who are at different levels in their fitness journey. While there will always be other gym users who are more out of shape than you are, you are also likely to run into people who have bigger, better, leaner, fitter bodies. This is a great way to be intimidated. Staying at home and working at your own pace takes away the intimidation and sometimes humiliation of being the runt of the pack.


Here’s how to work out without training equipment

Get at least 30 minutes of cardio per day

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Aim for at least three days of exercise per week


Jump rope

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Do pushups

Do pull-ups

Do arm curls

Do dips

Do squats

Do lunges

Do rows with a resistance band

Do sits ups

Do crunches

Work out to aerobics training videos

Do some strength training.

Work on both your upper and lower body, focusing on each on alternate exercise days.

Work on your core strength every day.

Now is the time

Now is the time to get up and get exercising. Enough of hiding behind the excuse of not having enough equipment. Your body provides the best training equipment yet. In fact, there is a special name for workouts that use your own body as the primary fitness equipment. It is called bodyweight exercises.

They are officially defined as strength training exercises that use your own body weight to provide the resistance against gravity.

So now is the time to build strength, speed, power, endurance, flexibility, coordination and balance.


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