Exercising at Home Without a Home Gym | Onlia

Exercising at Home Without a Home Gym

Can't go to the gym? See how you can get a full-body workout at home.

by Team Onlia

Getting to the gym can be a hassle, and sometimes it’s just not possible. Fortunately, working out at home is a great alternative that’s not only convenient but cost-effective, too. Exercising in the comfort of your basement or living room has many benefits, including:

  • Convenience and privacy

  • Ability to squeeze in a workout between other commitments

  • Opportunity to make fitness a part of your daily routine

It’s easy to burn calories and build muscle without expensive treadmills or weightlifting machines. Read on to discover how you can work out at home when you don’t have access to a gym. 

Understand the elements of fitness

Most exercise programs contain 5 elements that are the keys to success. And, all of these components can easily be recreated at home:

  1. Warm-up

  2. Cardio

  3. Strength-building 

  4. Flexibility 

  5. Cool-down 

Breaking up your itinerary into these basic elements will give you a starting point to create your own fitness routine. 

See what can be done without props

You don’t need expensive gym equipment to perform most exercises. This is especially true for warm-ups, aerobics sequences or flexibility routines. Yoga poses, floor stretches and even running in place are effective enough to achieve results. For inspiration, look online for fitness itineraries that require no gym equipment. 

So before you splurge on expensive gear, see how many exercises are possible without the extra stuff. You may be surprised to learn how much you can do with your own body weight.  

Invest in basic gear, if needed

Small dumbells, a stability ball and jump rope are good items to have. And the best part is, they don’t cost a fortune. Checkout Kijiji and other platforms to see if you can nab some second-hand equipment for a discounted price. It doesn’t hurt to ask friends and family members if they have some extra gear lying around, either. 


Subscribe & get more from Onlia

Sign up for our newsletter and get our best stories delivered to your inbox.

Get creative with household items

Coffee table books, a steel pot or even old binders can be used as weights – as long as they’re easy to hold onto while you’re exercising. Take a scan around your home, and look for things that weigh more than 5 pounds. Then, use these items to help with squats or curls. You could also perform mini-workouts with a chair or stool. 

Take advantage of workout videos

The internet is a treasure trove of workout videos that aren’t just fun, but also free! YouTube offers millions of videos from both industry experts and enthusiastic amateurs. Fitness gurus have also turned to Instagram to live stream their sessions. Follow fitness advocates you love, and follow along or draw inspiration for your own exercise routines. 

Get outside

Spending time in the great outdoors can be just as good (if not better) than a typical session at the gym. A brisk walk in the morning or an evening stroll to burn some of those dinnertime calories is not only good for your body, but your mind. Get some extra steps in by walking to the coffee shop instead of taking the car, or inviting a friend to an outdoor activity. 

Keep up healthy habits for success

No matter where you choose to exercise, maintaining a healthy lifestyle is key to long-term results. To avoid getting sick or worn down, it’s important to practice good habits. Wash your hands regularly, stay hydrated, eat healthy and get plenty of sleep. 


Onlia makes it easier to live safely, and rewards you along the way. Join us in making our roads and communities safer.