If the thought of joining the gym scares you a little, or if you fancy switching things up, then here are our tips on how to workout without a gym.

Believe it or not, there are plenty of different ways to get fitter, lose weight and increase your cardiovascular health without going to the gym at all. Of course, there's nothing wrong with joining a gym, but if it's not something that appeals to you right now, then give the following post a read! 


YouTube is packed full of fitness channels so why not take advantage of the free videos available? It's incredibly easy to find a workout video suited for you. Simply type the kind of workout you're after into the search bar (I.e, home workout) and pick from the most popular! We love finishing our workouts with a stretching/mobility workout video also. In fact, try this one here! 


If you didn't know already, then walking is one of the best exercises you could possibly do. It's great for reducing heart disease and stroke and can help to manage high blood pressure, cholesterol, muscular pain or stiffness and diabetes. It's also extremely kind to our joints and almost anybody can do it! Make it as leisurely or intense as you like.

Did you know that an hour of walking can burn up to 300 calories? However, that totally depends on your weight and activity levels, of course. 

If you have a fitness tracker then we suggest aiming for at least 10K steps a day. If you don't, then aim to move around every hour and make sure you get outside for a 15 minute walk on your lunch break - or whenever! If you struggle to get in your daily steps however, then why not start by setting yourself a mini goal for each week? Start by hitting 10K steps 3x a week and at the end of that week, if you manage to smash your goal, treat yourself to something - whatever that may be. Then next week, up that goal to 4x a week! Also, take a podcast or your favourite playlist with you too to prevent boredom and increase motivation. 

Home gym

A commercial gym isn't everyone's cup of tea so why not create yourself a gym at home? It doesn't have to be much! Simply invest in a pair of dumbbells, barbell, resistance bands and perhaps a bench. You can start small and add to your home gym each month. Use it as a way of motivation! Pstt, if you can't afford brand new equipment then why don't you check Ebay or Gumtree for second hand equipment?

Home workouts

No equipment? Fear not! Air squats, blanks, jumping lunges, crunches, tricep dips and push ups are a great way to get started with bodyweight exercises! If you're in need of a little inspiration - or education on bodyweight exercises for that matter - then check out good old Google! 

We also have a section in our book, Britain Is Sick which goes into detail about exercising. As for our app, download it for particular workout exercises! 

Outdoor workouts

There's nothing like a bit of fresh air. Not only is it good for our mental health, but it's a great way to switch up your workouts! From cycling to hiking, there are so many ways you can exercise outdoors! A favourite of ours? Finding a steep hill and hitting some hill sprints! In fact, this is a popular Primal way to exercise and we often refer to it as 'sprint' - it's part of our MOMMS approach: Max Out - Move More - Sprint. 


There's a reason why so many people love swimming. Just like walking, swimming is a great exercise when it comes to low impact on the joints. Although it's not part of our Primal exercise approach, we do however, suggest it to those that are struggling to find a way to workout in which they enjoy. And let's face it, if it helps get you moving more, then great! 

If you're a regular swimmer already, then great, keep going. Perhaps switch things up with ocean swimming or an outdoor pool? However, for those who are just starting out, start slowly and go at a pace suitable for you. Focus on your breathing, invest in a pair of goggles and listen to your body. It may also be worth watching a few swimming tutorials online? Watch this video to get started!