Especially during the pandemic, when gyms were closed, working out without a gym was the way to go. There are plenty of ways to stay active and get in shape.

You can pursue and reach a variety of goals without a gym. Whether you've set out to lose weight, build muscle, or exercise for health reasons, working out without a gym will get you to your goal. But what exactly can you do to feel physically fit?

Working out without a gym

Want to build muscle? Working out without a gym


Strength exercises are ideal to do at home. You can train every muscle group you want. Numerous workouts and exercises are possible. Videos or apps on your phone can help you with the various exercises. Training plans keep you committed to your goals. You can also use different pieces of equipment to adjust the intensity. These include, for example, barbells or dumbbells, pull-up bars, push-up handles, or resistance bands. Still, especially for beginners, it's advisable to first push your limits with your own body weight and only turn to extra equipment or bars once the number of reps is too high for your goal.

Working out without a gym

Improving endurance without the machines at the gym
If you only ever went to the treadmill at a gym to warm up, running outdoors is a great option. With different speeds and routes, you can deliberately improve toward your goals. With watches or phones, you can measure your running routes precisely and check your speed, heart rate, and much more. You can also set goals for yourself, such as walking 10,000 steps every day. So working out without a gym works very well outdoors, too. You can also ride a bike to improve the endurance in your legs. Yoga classes or stretching are also a good idea to relax and stretch your body. You can also sign up with various clubs or community leagues and play sports there. Team and club sports have the big advantage that you can connect with other members and chat about all kinds of topics. Just don't lose sight of the workout!

Swimming - the all-rounder - working out without a gym


Swimming is also one of the most popular sports. All year round, swimming is a healthy pleasure. This endurance sport can help you reduce excess weight, prevent joint pain, or lose weight accordingly. So working out without a gym is ideal here, too. Swimming also stimulates circulation and gets your cardiovascular system going. The large muscle groups are worked evenly. Regular swimming can also help reduce stress hormones. That way, you feel good again not just physically but mentally as well.