The “No-Gym” Workout for Men

Image by: Kyle Cassidy
By Robert Spencer

I hate the gym. I’ll tell you right now. I’m not a big fan of being holed in with a bunch of sweaty guys that are just trying to pick up on girls. However, sometimes it is a necessary evil: like during the winter. However, since it’s now officially spring, I’m taking advantage of the warm weather.

I’m going to let you in on my favorite no-gym spring workout routines.

#1) Netflix

The amount of workout videos on Netflix is dwindling but there are still some there. The programs that are on right now are heavy with flexibility and cardio. Don’t be scared of that. Sure, they may seem a bit girly but I don’t know any woman who will scoff at a guy who’s a little more flexible than most, if you know what I mean.

#2) The Library

Yes, you can rent workout DVD’s at the library if you want. It’s an inexpensive (and by inexpensive, I mean free – unless you don’t return it on time or if you don’t renew it) and it’s pretty convenient. You can check one out, see if you like it, and return it if you don’t. If you do find something that you like, just go out and buy yourself a copy (so you don’t have to worry about late fees anymore).

#3) Lifehacker

The LifeHacker workout is a great way for you to get a workout in your busy day. This routine is well-rounded and you can access the program via iPhone, which is awesome if you are always on the road. It doesn’t require much for equipment and only asks for about four days a week.

#4) ”Making Your Own Routine” Basics

If you want to create your own routine at home (which can fit your schedule and can also give you the results you want), you need to go over some basics. Not only that but you should consult a doctor or physician before you start a routine (at home or at the gym). Come up with a plan (what you plan on doing, how long and how often) and bring it to your doctor before you start your no-gym workout.

Okay, now that we have that covered, there are five main phases of a complete, total body workout:

1. A warm-up.
2. A cardiovascular (aerobic) workout.
3. Resistance (strength-building) exercises.
4. Flexibility moves.
5. A cool-down

Aim for 30 minutes of cardio three times a week, and 30 minutes of strength training three times a week. You can do more than that if that’s what you’re used to. However, if you’re a beginner you’re going to want to take it slow and steady until you build up your stamina.

When you’re doing a workout that’s specific to a target area, focus on that area. If you feel pain or discomfort in any other area, you’re probably doing it wrong. For example, if you’re doing crunches to help tone your abs and your neck starts hurting, you’re doing it wrong. If this keeps happening, look into seeing a trainer just to see what the proper form is.

You can always check YouTube but without someone watching you to see if you’re doing it right, you may cause yourself some serious injuries. So be careful.

I also suggest (if you’re a beginner) that you should work with your bodyweight first (or at least, some light weight). Once you’ve built up your stamina and some muscle, switch to free weights (or heavier weights).

To avoid boredom, challenge yourself and mix up your routine. Once a week, go out for a hike with some friends, go swimming at the local pool, take a jog around the block, etc. Swap out your regular routine for something with a bit more excitement and spice. That ought to keep your motivation up.

Another tip is to make a goal for yourself; make it something measurable. Lose a certain number of pounds. Be able to touch your toes. Cut your mile-run time down to half of what it is now. This should also keep you motivated.

#5) The No-Gym, No Excuses Workout

The The No-Gym, No Excuses Workout by Men’s Fitness is pretty intense. They suggest that you do this work out three times a week, as a circuit, and without resting in between exercises. If you’re up for the challenge, they even suggest resting for a minute before doing the whole circuit again. How manly are you? “Two-circuits-back-to-back” manly, that’s how much.

#6) Stay Active

Every workout and exercise routine will promise you miracles however, it’s up to you to really make the results. Eating healthy and keeping an active lifestyle is the best “no-gym-workout-routine” out there. If you’re like me, you’re not big into gyms anyway. So how do I keep fit? I take advantage of my environment:

I take the stairs.

I go kayaking in the spring.

I go rock climbing and hiking with friends.

I jog around the block in the morning.

I have a desk job so I get up and walk around every hour.

The key to staying fit without going to a gym is to not sit for long periods of time and make sure that you are eating healthy.