Background Image

The No-Gym Workout Guide

The No-Gym Workout Guide
5 Sep 16

The No-Gym Workout Guide


We often hear the phase “work-life balance” but many people have a hard time understanding what that really means, let alone putting it into action.

Isn’t work a part of life? Does work end when I leave my job or when I get into bed at night? How much time should be allocated to work versus ‘life’?

The fact of the matter is that work-life balance can mean different things to different people. But often what remains consistent is that people desire to have more free time and less work time.

This may be why home workouts are so popular. The ability to take a 15-20 minute break in your day, move the coffee table in your living room and get a great work out in is invaluable. With the guide below, you don’t even have to research what your home workout should include. Simply warm up, put some music on and follow the guide.

The no-gym exercise guide

Perform any one of these (High Intensity Interval Training) HIIT exercises 3-4 days a week and adjust reps as necessary.

  1. 100 burpees: Try to do 5-sets of 20 burpees. By the end of your 100, you will be well aware you are getting a workout.
  2. 100 push-ups & 100 dips: Any variation of push-ups are acceptable; superset these two exercises for added ‘burn’.
  3. Suitcase deadlift: Load a suitcase (or backpack) with items and deadlift it onto your shoulder. Superset the deadlift with a brisk run up a set of stairs or across a soccer pitch for added burn.
  4. Park-xercise: Head down to a local, quiet park and use the monkey bars for chin-ups, elevated steps for dips and agility exercises, and gymnastic bars for muscle-ups, leg raises, and upside-down crunches. Check out this Barstarzz Beginner video for all kinds of ‘fitspiration’ at the park. Some parks are now adding stationary fitness equipment for adults along their walking trails or near the children’s play areas.

One-Week Workout Regiment:

This is a great week-long programme. Mix up the exercises and the days so that your workouts remain ‘fresh’ and you stay motivated.

  • Monday: 100 burpees
  • Tuesday: Off
  • Wednesday: 100 push-ups & 100 dips
  • Thursday: Off
  • Friday: Suitcase deadlift
  • Saturday: Long walk, 1+ hours (not a rest day but also not overly difficult)
  • Sunday: Off

Home workouts, like gym workouts, depend on you being creative and trying out new things. Use YouTube and blogs as indispensable resources. Research workouts on off-days to keep you inspired with new and useful information.


Share this post

 Previous  All Posts Next