Lose Weight Without The Gym With These 3 Hacks

lose weight without the gym

One thing that has come from the global pandemic is the realisation (and proof) that you do not need the gym to stay fit. The trend of staying fit and wanting to lose weight without the gym actually started prior to Covid 19, in fact, over the past couple years people are finding new and more engaging ways to stay in shape outside of the gym, as evidenced by the decline of gym memberships.

As the world still tries to find a cure for this invisible enemy, a lot of people are nervous about going back to gyms, and rightly so.  Coronavirus cases in the UK alone have spiked resulting in the latest government restrictions and 70% of gym-goers cancelling their membership.

So what three things should you know to help you lose weight without the gym? 


The benefits of stretching are well documented, from an improved range of motion to better posture, injury prevention and increased flexibility to name a few. However many don’t know that stretching daily will in fact aid weight loss. 

Stretching will not make you lose a ton of calories, so if you want to lose more calories then active exercises will help achieve that. Stretching helps keep your body active and helps keep your body in shape allowing you to burn more calories while working out. It also helps you spend less time recovering from injuries and soreness allowing you to get back to another workout sooner.

Here are three stretches you can do daily to lose weight without the gym; 

Cobra Stretch – This exercise works your shoulders, your back, your chest, your abs, your hips and your obliques.

Downward Dog – This stretching exercise focuses on your legs, your hips, your back, your shoulders and your arms.

Side Lunge – This stretching exercise targets your hip flexors, your quads, and your hamstrings.

Bridge – This stretching exercise targets your hips, your glutes, your legs, and your abs.

Stretching for weight loss is possible, try incorporating stretching exercises into your weight loss journey. Stretching is also fantastic for anyone new to fitness, it’s a great place to start as you increase the intensity of your workouts gradually. 


Cardio will burn calories and aid in weight loss, combining it with at least two to three days a week of strength training workouts can increase the rate at which you lose weight. 

When it comes to the best cardio for weight loss, high-intensity cardio sessions are key. We’ve gone into more depth in a recent blog post – How To Lose Weight Fast and Easy. The Right Way!

Here are a few exercises that you can implement into your workouts lose weight without the gym:

Mountain Climbers – This exercise works several different muscles including the shoulders, hamstrings, core, triceps, quads and core.

Squat Jumps – This exercise works your quadriceps, hamstrings, calves, and glutes along with your lower back, obliques, abs,

Jumping Jacks – This exercise works muscles throughout your arms, legs and core.

High Knees – This exercise works your glutes, quads, hamstrings, and calves.

If you have limited time on your hands, incorporate HIIT training. (Just make sure to not overdo it). The beauty of HIIT is the fact the body produces excess post-oxygen consumption as a result, therefore raising your resting metabolic rate for twenty-four hours or more after your training session. Basically, you burn fat calories throughout the day


When it comes to building muscle, many people that don’t have access to weights at home now have to go for all-out bare-bones bodyweight exercises. Bodyweight exercises give you an effective workout that can be done anywhere, anytime, with little to no setup.

Those opposed to bodyweight workouts are usually hung up on the myth that you need weights for an effective resistance workout. You can tone your muscles, burn calories and gain strength all with a bodyweight workout. As long as you are doing the right exercises they can be just as effective as weights.

Here are three exercises you can do daily to lose weight without the gym:

Press Ups – This exercise works your chest, shoulders, triceps and abs.

Supermans – This exercise works your hamstrings, glutes, upper and lowers back.

Lunges – This exercise works your glutes, hamstrings, quads, calves and abs.

Chair Dips – This exercise works your chest and triceps.

Plank – The exercise strengthens your abdominal muscles. 

Losing weight with bodyweight exercises is achievable. Doing this daily will build up your fitness and start to burn fat, you’ll then need to find ways to increase the difficulty of your moves by adding weight using weighted plates, dumbbells or kettlebells.

CONCLUSION You Can lose Weight Without The Gym!

Of course, there’s nothing wrong with working out in a gym. 2020 has taught the world you don’t need your local gym or fitness centre in order to get fit and lose weight. With the help of today’s technology, you can jump on Youtube, Instagram Live or a Zoom call with a fitness professional and get the body you want without ever leaving home.

The irony is that in the UK 7,000 gyms and leisure centres were shut during the lockdown, yet like the amazing, resilient creatures that we are, we have adapted and seen a boom in the fitness industry. The world has woken up to the myth that going to the gym is fundamental to reaching your fitness goals. Day by day more of us are finding new and innovative ways to either gain muscle or lose weight without the gym.

Rest assured whatever your fitness goals are, you can accomplish them without having to step foot in a gym. Unfortunately, even with all their sanitary precautions, the gyms cannot guarantee our safety from the coronavirus and therefore the new gym has become our living room and it looks like it’s here to stay! 

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