Gymless workout

New year, new us! What are the chances you’ve vowed to be more active in 2023? You’re definitely not alone and, speaking from personal experience – I know how overwhelming it is to start from scratch, when the last thing you want is to overdo it and burn out before you’ve even given yourself a chance. So, to combat that, I have put together a workout routine that you can complete at home with no equipment required.

Before I get started, there’s a couple of things I would like to clarify. I have included workouts for your entire body, but you do not need to complete all of these workouts in order to get results. If you have a specific goal, i.e., wanting to improve stamina, you could just use the full body cardio workout I have included and do it once or twice a week. This article is a guide to help, not a rulebook!

Also, after each exercise, you will see two numbers separated by an x. The first number indicates the amount of repetitions and the second is the amount of sets. So if the squats suggest 12 x 3, you would do twelve squats, break for 30 seconds to 1 minute, and repeat twice more to complete three sets. Taking a rest break between sets is essential as to not overwork your body. It will allow you to complete more exercise in the long run!

Day 1: legs

Body weighted squats: 3 x 12

Lunges: 3 x 12

Burpees: 3 x 12

Calf raises: 3 x 12

Jumping squats: 3 x 12

Day 2: core

Leg raises: 12 x 3

Crunches: 12 x 3

Sit ups: 12 x 3

Bicycle kicks: 12 x 3

Plank: hold for 30s/1min x3

Now take a rest day! Your body needs time to catch up to your new workout routine, as you’re probably going to be sore.

Day 4: arms

Don’t worry about weights for these exercises, any weighted object that you can safely hold will be great while you start out. In the past, I have used water bottles as you can easily adjust the weight to your liking.

Bicep curls: 12 x 3

Shoulder press: 12 x 3

Triceps dips: 12 x 3

Push ups: 5-10 (start with your knees on the floor for ease)

Lat raises: 12 x 3

Day 5: full body/cardio

High knees: 30s on/off x 5

Jumping Jacks: 30s on/off x 5

Burpees: 30s on/off x5

You could now repeat the cycle after another rest day or take two rest days and repeat at the start of the next week to create a more solid routine to work into your week.

Now you have your gymless workout routine, it is important to remind yourself that you need to listen to your body. Your body will never punish you for taking a day off and you will not lose your progress overnight; fuel your body efficiently and take days off when you need them.