No Gym Membership? 5 Effective Workouts You Can Do With Just Your Body Weight

Health Alliance Plan
July 26, 2018 - 12:00 pm

(Image Credit: Dreamstime)


Gym memberships spike each January as people resolve to get fit in the New Year. However, after a few weeks, enthusiasm wanes and many new members drop out. An International Health, Racquet, and Sportsclub Association survey found that nearly a quarter of people who don’t renew say they dropped their membership because they simply never used it. If you have let your gym membership lapse or you have never joined a gym, there are still ways to get your recommended 30 to 60 minutes of daily exercise, and the only equipment you need is your own body.


Five-minute warm-up

  • 30 Large Arm Circles – rotate your arms forward as if swimming the crawl.
  • 15 Toe Touches – stand with feet shoulder-width apart and swing your right arm down to touch your left foot. Repeat with left arm to right foot. Use a smooth motion. Do not bounce.
  • 30 Arm Swings – cross your arms in front of your chest, and then swing them open.
  • Jog in place for 60 seconds.
  • Repeat for a total of two sets.  


Get in your cardio

  • Burpees – from a standing position, lean forward and place your hands on the floor in front of your feet. With a burst of power, stretch your legs back to a plank position, then draw them forward and jump up to return to standing.
  • Cross-Country skiers – mimic the movement you make on a cross-country ski machine, sliding your feet forward and back while swinging your arms as if holding ski poles.
  • High knees – hold your hands, palms down, in front of your waist. Run in place lifting your legs high so that your knees touch your hands.


Lower body strength building

  • Walking Lunges – stand upright with hands on hips. Take exaggerated steps forward, sinking into a lunge. Do not lean forward. Your weight should be supported by your gluteal muscles, not your knees.  
  • Side Kicks – sink down into a Sumo squat. Hold your arms in front of your face, bent as if preparing to throw a punch. Kick your leg out to the side and draw it back. Repeat with other leg.
  • Criss-cross Jumping Jacks – begin with feet together and arms at your side. Jump out and swing arms over your head, and then bring arms down, crossing them in front of your body while crossing your legs.

Upper body strength building

  • Walking Planks – start in plank position. Bend one arm to bring your forearm to the floor. Follow with the other arm. Push back up to your starting position.
  • Tricep Dips – sit on the edge of a chair and grip the seat edge with your hands. Slide forward and lower your body in front of the chair, then return to starting position.
  • Elevated Pushups – begin in the plank position with your hands on a raised surface such as a chair or couch and push up with your arms.  

Build a strong core

  • Supermans – lie on your stomach with your arms stretched forward and toes pointed. Raise your arms and legs off the floor and hold for the count of 10.
  • Floor Pikes – lie on your back with arms extended over your head and feet pointed forward. Simultaneously raise your legs and shoulders off the floor to touch your toes. Return to starting position and repeat.
  • Ab twist crunches – lie on your back with knees bent and feet flat on the floor. Place your hands behind your head. Use your abdominal muscles to lift your back from the floor and twist to touch your elbow to the opposite knee. Continue this motion alternating elbows with each repetition.


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