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Exercises To Do When You Can’t Go To The Gym


It’s no secret that regular exercise is vital for a healthy lifestyle. And when it comes to getting in shape, there’s arguably no better place to train than at the gym. With all of the equipment and resources available, it can be tough to replicate that same level of intensity and variety at home. But don’t worry – you don’t have to miss out on your workout just because you can’t make it to the gym! Here are some simple ways to get in your workout without having access to a gym.

Take A Jog

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The easiest way to keep your heart rate up and work on your endurance and speed is by going for a run outside or on the treadmill. Even though you might not have any equipment available, working out this way makes it feel like you do – so try imagining yourself using every machine insight while you jog around your block or sprint up the stairs of your apartment building!

Do Some Pushups

If you can’t make it to the gym, that doesn’t mean you have an excuse to slack off on your upper body training. Pushing yourself to work out with bodyweight exercises is a great way to stay motivated, especially when your equipment isn’t available! The easiest way to train without weights is by doing simple pushups. Do as many as you can, and be sure to switch it up with different types of pushups, like wide-armed or diamond-shaped variations. And if those get too easy for you, don’t worry about buying a weight bench or squat rack just yet. Try elevating your feet on a chair or bench instead!

Jump Rope

Although we all hate the idea of jumping rope, it’s one of those fitness tools that are always beneficial to have around. Whether you’re trying to stay in shape or lose some weight, this simple tool makes a world of difference when it comes to staying active and motivated. Plus, there aren’t many exercises as easy as this! All you need is an actual jump rope, and then you can do as many reps as you want by pointing your feet outwards and alternating between double jumps and side-to-side hops. 

Go For A Bike Ride

If you’re lucky enough to have a bicycle, then there’s nothing stopping you from getting your heart rate up and working on your endurance. Riding a bicycle will help sculpt and develop your glutes, quads, hamstrings, and calves, so be sure to switch it up with different riding variations, like climbing hills or pedaling backward. Bike riding can also reduce stress, which tends to build up when you’re stuck at the office all day – so try riding your bike to work if possible! Even if you can’t go out for a long ride because of time or distance, just going around the block a few times is a quick way to get in some physical activity.


If you’ve never given crunches a try, then now’s the perfect time to start. Not only are they a great way of building up your six-pack muscles, but they’re also an incredibly easy way to get in a workout when it isn’t possible to make it to the gym. Even if you don’t have a weight bench available at home, there’s no reason why you can’t give this old-school ab exercise a shot – and it doesn’t take all that much effort either! Just sit on the floor with your legs bent and your hands behind your head.

Lift yourself up slightly off the ground by contracting your abs, and then slowly lower yourself back down. Reps should be slow and controlled for maximum effectiveness.

Do Some Squats

Whether you’re working from home or it’s too hot outside to run, you can always squeeze in a quick workout by doing squats. They’re one of the best exercises for strengthening your legs and butt, and many people find them easy enough to do at home without any equipment. The best way to go about this is by imagining yourself squatting down with a barbell across your shoulders as you perform each rep. This helps conserve energy and focus on engaging the same major muscle groups, even if you don’t have a bar available!

Go For A Swim

Swimming is one of those low-impact exercises that just about anyone can do – and it’s also a great way of staying active and fit without having to leave home. Even if you feel like your whole body is underwater, working out this way makes it as though you have weights attached to you for extra resistance – so go ahead and try sprinting across the pool or pushing off the wall as hard as you can. If you’re lucky enough to live near the coast or somewhere with an accessible swimming pool, then this is by far the best way to stay in shape on days when going out isn’t possible.


The most important thing to remember is that you can still get in shape without having access to a gym. These simple exercises are great for building up your core strength and endurance without having to leave home. And although it might not seem like much at first, they’re definitely worth giving a try – especially when it’s too cold or dark outside! So what are you waiting for? Start exercising today by trying one of these simple workouts.