You don’t need a gym to get in shape – in fact, ditching it might just be the best thing you ever do for your health, according to fitness expert Joe Snape.
Here are some proven, low-cost ways to build strength, improve cardio and stay mobile – all outside the walls of a fitness center.
Run smart and fast
Want to boost your VO2 max and live longer? Try four minutes of fast running, followed by three minutes of slower recovery – repeated four times.
Add a warm-up, and you’re done in half an hour. Supplement with relaxed runs or hill "sprints" to build power safely and improve your endurance.
Also read: This Low-Cost and Natural Remedy Keeps Ticks Far Away
Keep strength training simple
You don’t need a Marvel-style routine to get strong. Two sets per movement, twice a week, focusing on the basics – push, pull, squat, hinge and carry – is enough.
Use a kettlebell, dumbbells or even a bag of books. Focus on form and consistency rather than intensity, and strength will follow.
Try the “grease the groove” method
Instead of a single sweaty session, do small sets of one or two exercises throughout the day.
Keep them easy – no burnout or failure – and let your nervous system adapt.
Also read: What Your Blood Pressure Should Really Look Like After 60
Pullups on the hour, squats between meetings or wall pushups in the kitchen all build strength over time with zero stress.
Make your own sandbag
Sandbags are ideal for functional training – they challenge stability and strength in unique ways.
Make your own with duct-taped sandwich bags of builders’ sand in an old duffel.
Use it for squats, presses, glute bridges and more. It’s cheap, adjustable and perfect for home workouts.
Also read: This Nightly Habit Will Secretly Disrupts Your Sleep and Your Brain
Ruck your daily walk
“Rucking” – walking with a heavy backpack – is trending for a reason. It builds cardio, leg and core strength without the joint stress of running.
Load up your bag with 10kg of books and walk your usual route, like the school run. It’s practical, efficient and surprisingly effective.
Walk more without distractions
Walking is a superpower. Hitting 10,000 steps a day reduces risk of disease and improves mental health.
Leave the headphones at home and walk mindfully – you’ll not only move more but think more clearly and sleep better too.
Also read: Is Your Ring Finger Longer Than Your Index Finger? Here’s What It Might Reveal About You
Build a home gym
With a few budget-friendly items – like resistance bands, an ab wheel and adjustable dumbbells – you can unlock dozens of workout options. No subscription needed.
Add pieces gradually as you progress, and skip the fancy gear until it’s actually useful.
Install a pullup bar
A doorway pullup bar is a game-changer. Use it for dead hangs, pullups, or attach a suspension trainer for rows and more.
Even just hanging improves grip strength and shoulder mobility. It’s a one-time buy that offers daily benefits.
Also read: Tired of Ticks? Try These Powerful Home Remedies
Choose the right kettlebell
Kettlebells are versatile, but the right size matters. Go for 12–20kg depending on your strength level, and make sure the shape fits your grip.
With just one, you can train power, endurance and control – all with minimal space and time.
Upgrade with a suspension trainer
If you want to expand your repertoire, a suspension trainer (like TRX) adds variety and challenge. Use it indoors or on a tree outdoors.
From inverted rows to pistol squats, it adds a whole new dimension to your routine – without the gym.
Article based on information from The Guardian.