How To Keep In Shape Without Gym Access

If you don’t have access to a gym at the moment or find yourself on holiday over the summer or at any point this year, here are three quick and easy workouts you can do which don’t require any equipment.

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It’s too easy not to move when you’re working from home, but the benefits of keeping the body ticking over, particularly starting your day off with a bout of exercise, will help to steer positive habits for the rest of your day, as well as bolster your metabolism.

You won’t need any equipment for any of these workouts, and you can do as many rounds as you have time for, but we recommend doing three rounds which will take you roughly 15 minutes.

Depending on your level of fitness, you can reduce the time up or down, and remember to go at your own pace. If you have any injuries, consult your physio or doctor before doing any of these workouts as these workouts are general exercises and don’t take into account any previous injuries. 

Warm-up for all three workouts:

A 5-minute brisk walk around the block or a run-up and down some stairs. In the last minute of this 5-minute warm-up, take the pace up a notch, so you feel slightly out of breath and can feel your heart rate begin to increase.

FULL BODY WORKOUT #1

1. High knees or jogging on the spot (60 seconds)
2. Press-ups (30 seconds) – this can be done as a full-body press up, kneeling push up or against the wall push up
3. Bodyweight squats x 12 reps
4. Bicycle crunches (30 seconds)

Repeat 3-4 times

FULL BODY WORKOUT #2

1. Jumping jacks
2. Reverse crunches (30 seconds) 
3. Squat thrusts * (if jumping in and out isn’t an option, you can step back into a plank and then step back in again as an easier alternative
4. Two-point box (also known as bird dogs)

Repeat 3-4 times

FULL BODY WORKOUT #3

1. Side gallops with a hand to floor tap at the end of each shuttle run (60 seconds)
2. Plank (can also be done on your knees, if you want to bring some movement into the plank then gently rock forward and back for a see-saw plank) (60 seconds)
3. Wall sit (30 seconds)
4. Woodchops x ( 60 seconds)

Repeat 3-4 times

I hope you find the above ideas useful. If you need help with how to do any of them, email me on hello@jessntom.com, and I can send you a how-to video on any of the exercises, or if they’re popular, I can film the entire workout for you so you can follow along to it in real-time.

Enjoy!

Jess and Tom