Due to the current global situation, daily routines have been thrown off, leaving some gym-goers wondering what to do next. However, many people have been able to maintain and increase their daily fitness for years without ever needing to step foot in the gym. At Advance Physical Therapy, we know how difficult the required lifestyle changes have been for many. To help try and make things a bit simpler, we’d like to share some ways you can stay fit without needing to rely on the gym.

Cardio Training

One of the easiest ways to maintain your fitness outside of the gym is through cardio training.  This form of exercise focuses on heart, lung, and circulatory health. Cardio exercise can help you shed off unwanted fat, and increase your overall conditioning. One of the best aspects of cardio training is that it can be done with little to no equipment. Examples of cardio training exercises include just a few of the following:

  • Jump roping.
  • Jogging/running.
  • Biking.
  • Swimming.
  • H.I.I.T. (high-intensity interval training). 
  • Hiking/walking.    
  • Kayaking. 

Strength Training

One of the primary selling points of going to the gym is that you intend to build muscle and get stronger. Few things can be a bigger boost to one’s self-confidence than creating a notable increase in your muscle tone. While free weights and machines are a great way to accomplish this goal, some people do not have access to this equipment outside of the gym. Luckily, there are still ways to maintain and increase your strength by simply using your body weight. To help yourself look and feel great without the gym, our team at Advance Physical Therapy recommends trying any of the following exercises:

  • Lunges.
  • Squats.
  • Crunches.
  • Leg lifts.
  • Push-ups.
  • Tricep dips.
  • Planks.


No matter where you’re exercising, two of the most important aspects of a workout are the warm-up and cool-down. Performing a warm-up, such as dynamic stretches or a brisk walk, increases blood flow to the muscles, as well as loosens them up. Doing so helps to prevent injury and allows you to perform a more efficient workout. A proper cool-down is also just as important. Cool-downs allow your heart rate and breathing to gradually return to normal levels, which also helps to avoid workout-related complications.

Contact Us 

Don’t let being away from the gym hinder your fitness journey. There are many ways to stay fit without the need for going to the gym. To learn more about at-home exercises, and the benefits they can bring, be sure to contact us today.