Whether it’s January or any other month throughout the year, you may be looking for a great “No Gym Needed” workout routine. If you’re just starting to get back into working out, you’ve hit a new physical limitation, or you’re just needing a backup plan for working out, we’ve got you covered! It's great to change your routines up and try something new.

I've found that having an at-home option helps me, especially on the days I just feel like time is slipping away.⁠ Here is my favorite way to choose a routine, helping you stay consistent this week, this month, and beyond!⁠

If you want to lose or maintain body weight, stay active and healthy, and build muscle, it’s not hard to find a simple plan for yourself without any monthly fees or programs.  

The CDC recommends 20-30 minutes of physical activity every day. Whether you’re walking, running, cycling, or following an online program in your home, you can put together a simple at-home plan to follow. We’re going to hone in on simple pre-workout nourishment, a fun yet challenging workout plan/calendar, and something to help you recover.

You need to have all of these elements to help you stay on track and stay mentally and physically in!

You may think that you don’t need to eat first thing in the morning or before your workout, but getting some nourishment in you will help you keep your energy levels up and your focus clear.

Some of the best things to eat are high protein or carbs. You could choose something as simple as oatmeal, a boiled egg, or fruit parfait with yogurt with a cup of coffee. Be sure to drink water before and throughout your workout to maintain hydration.

I love printing off a simple calendar and filling in the workouts that work with my schedule. You can customize the entire thing according to what you have coming up for the month and switch things around if you have new appointments come up.

The main focus of your no gym workout routine should be staying intentional and consistent. You can download this free calendar to help you visualize and maintain your goals.

A sample routine you could use would look like this:

• Monday — 30-minute Walk or Run with Intentional Breathing.
• Tuesday —  Cardio Circuit Training with as many of these as you can accomplish in the time frame (adding in 15-second breaks as needed): 20 Squats; 15 Lunges; 35 Jumping Jacks; 25 Crunches; Wall-Sit: 25 seconds; 5 Push-Ups; 10 Sit-Ups; 25 Calf Raises.
• Wednesday — Core Work with Yoga (any online course)
• Thursday —  Cardio Circuit Training with as many of these as you can accomplish in the time frame (adding in 15-second breaks as needed): 20 Squats; 15 Lunges; 35 Jumping Jacks; 25 Crunches; Wall-Sit: 25 seconds; 5 Push-Ups; 10 Sit-Ups; 25 Calf Raises.
• Friday — 30-minute Walk or Run Saturday — 1 hour of fun active time
• Sunday — Rest

Workout Routine Ideas

If you have a specific area that needs to be toned or want to challenge yourself further, here are some fantastic routines that can help you spice it up, feel the burn, and see results!

 

 

Recovery

You want to ingest something with protein, carbs, and fat to encourage muscle development and keep your energy running post-workout! Having a small meal or snack planned for after your workout will keep your glucose levels intact. And to keep your body at an optimal level, continue having a small protein-based meal every 3-4 hours throughout the day. 

Some sample optimal meals are —

• Whole-wheat pita, peppers, and hummus
• Grilled chicken breast with veggie and brown rice
• Two-egg omelet with vegetables or salsa, cheese, and greek yogurt
• Tuna or chicken salad sandwich with whole-grain bread
• Oatmeal bowl with bananas and almond butter
• Greek yogurt parfait or chia bowl with fruit and granola
• Organic cereal with almond milk

As you create your new no gym workout routine, we hope that this guide helps you kickstart a sustainable lifestyle without getting bored or having a rigorous membership to keep up with!

Remember to have fun and keep your focus on making healthy choices to last a lifetime!