How to Exercise Without a Gym: 10 exercises you can do to lose weight without going to a gym


No Gym Required Video #3

Today, I want to share with you the level 1 and level 2 exercises that you can do without a gym.  These are exercises that I started with and that I give my clients when they start their weight loss journeys.

As you may know from watching my previous videos, (“How You Can Lose Weight Without a Gym” and “How to Choose Your Best Workout Space“) I have discovered this secret for losing weight without a gym. If you haven’t seen the other videos in this series yet use the link below to go watch them now. They contain some very useful information on how to begin your weight loss journey without a gym membership.

I was struggling with my weight and knew I needed to lose at least 100 pounds. I kept putting it off though. My main reason for putting off beginning my weight loss journey was because there was not a gym nearby and I didn’t have the money or time to get there, let alone the money for an expensive membership. This all change when I decided to start believing that I can lose the weight without a gym and I did, 120 pounds worth.

Over the years I’ve been living my passion helping others do the same. My favorite part is when my clients tell me they can’t lose weight because they can’t or don’t want to go to a gym for one reason or another. This is when I get to share my favorite exercises with them, which I’m going to share with you today, allowing them to begin their own weight loss journeys and lose their excess weight. I have been able to help them lose 50, 100, and even 200 pounds all without a gym.

I’m going to share those exercises with you in just a little bit. First I want to explain why I selected these as the first few.

I chose these particular exercises is to start with because they are my level one and level two exercises, meaning that they are gentle on your joints and the rest of your body. When you first start exercising it is important that you start slow and gentle to keep your momentum and positive attitude about exercise. If you injure yourself right away you’re more likely to give up.

The other reason I selected these exercises is because they are basic exercises. What do I mean by basic? Well, for one, they are pretty recognizable for anyone who has had a P.E. or gym class at any point in their life. Secondly, they are able to be completed without you purchasing fancy equipment. I want the experience of exercise to be something you can have without too much thought or injury. I want you to be able to complete the exercises easily and safely.

I am going to start with sharing my level one exercises that are also the lowest impact exercises.

Walking

  • You can walk anywhere. Walk on the sidewalk, around your house, on a track, in a building (a lot of times malls and schools have special times setup for this), or you could even walk in place or small circles in your living room.

Yoga and Pilates

  • Choose one of these to give your body a relaxing and complete a workout that includes cardio, strength, and stretching.

Pushups

Crunches/Sit-ups

  • Choose which ever you are more comfortable with.

Swimming

  • If you have a pool available this is a fantastic and probably one of the best workouts.

Now let’s move on to my level two exercises. These involve a little more impact and an even a simple piece of equipment if you choose.

Jogging

  • Move on to jogging if you feel like walking is not enough for you.

Jumping Rope

  • You can purchase of jumping rope if you want but it is not needed. You can just hold your hand to the side and go through the motions.

Burpees/Squat Thrusts

  • This one has a few different names but it is the same exercise.

Mountain Climbers

Jumping Jacks

All 10 of these exercises can be modified to fit your needs. You can increase or lower your impact on your body or make them more comfortable for you. Use the link below for the transcript if you would like to see how any of the exercises are done or see how they can be modified for you.

I do share many more exercises and their modifications in my weight loss domination kit. In the kit, which includes videos, journal prompts, and downloadable forms I walk you step by step through the complete process of creating a plan that includes the perfect exercises for you.

I chose to start with these exercises, listed above, myself. When I started I was afraid of exercise. I was afraid that it would be too much causing me to fail at yet another goal in life. You may be feeling this way too, so I want you to know that you can pick just one to start with or any combination that you choose.

The idea is to just get started. You may also be wondering how long you should do these exercises. Start with just 5 minutes a day and work your way up to 60 or 120 minutes. An example of how this might work is: you complete 5 minutes of exercise for the next seven days, then next week you add 2-5 minutes more and continue each week adding 2-5 minutes more until you reach your desired amount of time.

When I began implementing this and I start working out I also noticed that I began to feel hungry. Not hungry like I was before, but HUNGRY to the point that my stomach was growling. This was the next step in my journey, to discover how I could eat and still lose weight. I did just that, and will share what I discovered with you in my next video.  So join me and watch my next video to discover how you can continue to eat and still lose weight without going on a “diet.”

Before you go take a moment to share your comments or questions below.

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Weight Loss Strategist | Lifestyle Organizer | Weight Loss Expert| Exercise Strategist | Nutrition Enthusiast | Intuitive | Motivator | Fitness Coach | Life Coach

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Posted in exercise, fitness, How to Lose Weight

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