7 Ways to Exercise Without a Gym Membership

June 22, 2014

Deciding to start an exercise routine can pay off physically, mentally, emotionally, and even financially, but sometimes it’s hard to see the financial benefit when you’re paying for a gym membership that costs $50 a month. If your budget is tight and you need to save money, there’s no reason to pay for a gym. Use these tips to get a great workout without the ongoing financial burden of a monthly membership fee.

1. Push-ups
Push-ups are a compound, strength-building, closed-circuit exercise that enhance upper body strength while improving bone density of the arms and shoulder girdle. You can do push-ups practically anywhere and as you gain upper body strength, you can adjust the exercise to make it more challenging. For instance, you can widen or narrow your hand placement, you can add a “hop” to the movement by explosively pressing your hands off the floor as you press your body away from the ground. And while pushups are known to improve chest, triceps, and shoulder strength, they also require core engagement, and even isometric engagement of the quadriceps, making it an incredible effective exercise.

2. Squats
Like push-ups, squats are an excellent exercise because they require engagement of the entire lower body and core. And like push-ups, a regular squat regimen can actually increase bone density of the lower body because they’re a weight-bearing exercise. You can also adjust the squat movement to fit your fitness level, starting with a half-squat or chair squat, gradually increasing the weight or intensity by adjusting your foot placement, adding a jump to the movement, or holding weights as you squat. They’re perfect for home-based workouts and because they require engagement of large muscle groups (quadriceps, hamstrings, glutes, and core), they’re great for increasing heart rate and burning calories.

3. Lunges
Lunges are yet another weight-bearing, bone-and-strength building exercise you can do practically anywhere. And like squats and push-ups, lunges can be adjusted in difficulty and intensity by adding weight, adding a jump, or simply changing from a static lunge to a walking lunge. Lunges are also excellent for improving balance and coordination, particularly when performing walking lunges, which require you to balance briefly on one foot as you step forward to perform the next lunge. You can even turn lunges into a full-body exercise by combining them with biceps curls, shoulder presses, or an oblique twist.

4. Aquatic Fitness
Swimming is awesome exercise and you don’t need to join your local YMCA or fitness center to hit the pool. Look for public pools in your area – mine offers a day pass for just $4.50 – and hit the lap lanes as soon as the pool opens or during adult swim time. This enables you to get a workout in without fighting the crowds who are there just for fun.

5. Recreational Sports
Check with your city’s Parks and Recreation Department to see if it offers adult sports leagues. Even if you haven’t played for years, there are usually different age categories and competition levels to choose from. If your city doesn’t offer leagues, their personnel can probably point you in the direction of a private organization that does. You may have to pay between $25 and $80 for a full season of games so just weigh the cost against the benefits. A $50 price for 10 basketball games spread over 10 weeks, really isn’t that bad.

6. Walking
Although it may seem simple, walking is a great form of exercise that can improve cardiovascular health, bone density, and emotional well-being. Aim for a minimum of 30 minutes a day, although there’s certainly nothing wrong with racking up more time.

7. Skating
Inline skating, roller skating, and ice skating are all excellent ways to get exercise. In addition to being a great form of cardio, skating requires more core engagement and balance than walking or jogging. Also, while it’s a major calorie-torcher, it actually feels intrinsically easier than many other cardio exercises because the sliding motion is fun.

Whenever you can, plan out your exercise routine and add it to your schedule. By making exercise a priority, you’re less likely to skip workouts and more likely to achieve your health and fitness goals – no gym required. How do you exercise without a gym membership?