gym free

No gear, no idea? Ways to workout equipment and gym free!

When it comes to exercising, you really don’t need much more than a good sports bra (for the girls) and a healthy dose of motivation to get started!

If you’re looking for some motivation, look no further! We’ve put together some simple ways to exercise gym free, without needing any to buy any equipment.

Use Your body

Your body is THE best piece of workout equipment you could possibly need! Without even leaving your house, or needing any other fancy equipment, you can train practically every muscle group in your body effectively. As with any exercise, it is still important to ensure you’re doing exercises correctly so not to cause any injury or strain to your joints.

Here are a few examples of body weight exercises, anyone can do, anywhere!

Squat Jumps – They strengthen the entire body, and improve your flexibility. They’re also a great move for getting your heart rate up!

Start position is standing with the feet shoulder width apart.
Lower into a squat with the knees aligned over the toes. The heels should be on the floor with the back straight and the head upright eyes looking forward.
Leap upwards out of the squat by swinging your arms behind you and extending through the hips, the knees and the ankles to jump as high as possible. Use the motion of the arms swinging forward to carry to the leap upwards.
Land back into the squat position with the knees bent to absorb the impact through the leg and hips.


Burpee’s – They target the entire body, and give you both a cardio & strength workout.

Start position is standing upright.
Drop down into a press up position and then fluidly move up into the squat thrust position, then without pause use both legs to leap upwards, extending the arms overhead during the upward movement.
Control the landing using the knees and hips to absorb the impact and return to the start position.
The overall movement should be fluid and continuous.


Walking lunges – To build strength in your legs, and improve your balance.

Stand up straight.
Take a large step forwards into a lunge.
Both hips and knees should be at 90 degrees as you lunge down.
Make sure your front knee is directly above your ankle, and pointing forwards.
Push up, stepping your back leg to the front leg.
Repeat the movement, leading with the other leg.
Continue this sequence in a straight line.


Push ups – Targets upper body; shoulders & abs

Start position is in the press up position with the arms directly under the shoulders, fingers facing forwards and the back and trunk level and straight with the toes on the floor.
Lower the body using the arms and shoulders until the chest just touches the floor, keep the trunk straight and arms aligned with the shoulders.
Press up into the start position using the arms and shoulders only, keep the backside in line with the back and shoulders and do not arch the lower back.
This exercise can also be performed by starting with the knees on the floor and then commencing the press-up from this position.


Use ‘stuff’ e.g. picnic benches or a sturdy chair


Incline Push Ups

Place your hands on a step, shoulder width apart.
Lift your body up onto your toes, so that your have a straight line from your head to your feet.
Bend your elbows, lowering your chest down towards the step, keeping your body completely straight.
Control the movement as your straighten your elbows back out to the start position.


Step Ups

Stand about two feet away from a chair/bench
Now and step up onto the chair in a powerful movement one leg at a time.
Carefully step back down and then repeat with the other leg


Split Squat with foot elevated

Stand with your back to the step and place your good leg onto the step.
Make sure there is a large distance created between your front foot and your back foot.
Place a stick behind your shoulders for balance if you need it.
Bend your knee, dropping your hips straight down towards the ground, and then straighten back up.
Make sure your front knee doesn’t go in front of your front toe and that your hips come straight down.


Got a dog?

So the dog isn’t really necessary, but mans best friend does provide some extra motivation to go for a walk around the block! Dog or no dog, a simple daily dose of walking has been proven to help fight inflammation in the body and has many benefits.

Outdoor Workout Stations

Many parks across all states have free to use public workout stations, these range from simple static equipment to perform chin ups, sit ups and step ups to more interactive equipment with cardio and resistance features. Most of these are also located in very close proximity to children’s play areas too so you can take the kids to the park, and get some exercise at the same time!

Community Activities

Most suburbs hold regular health and well-being related activities. A quick look on your council website or Facebook page should tell you when the next ones are. These might be group walks, runs or yoga sessions. This is also a great way to socialist and meet like-minded people.


If you’re not sure where to start, or concerned about exercising, contact an Accredited Exercise Physiologist for advice.