How to Tone Up and Lose Weight Without Joining a Gym

How to Tone Up and Lose Weight Without Joining a Gym

The most common excuse people use for not going to the gym is that they don’t have time. In this article I’ll share tips that help you improve the way you look and feel without needing to set aside large portions of time for exercise. It’s all about getting the most out of the time you do have. At any moment there are things that you can do to burn more calories. Some of them may sound strange, but if you develop a daily routine incorporating many of these activities, you’ll soon start to see and feel the benefits. This isn’t a radical weight loss plan – but if you currently live a sedentary lifestyle it will help you in the right direction, especially when teamed with healthy eating habits.

First thing in the morning

When you first get up in the morning, do some stretches to get your metabolism going and make your body feel good. Reaching over from side to side is a good one, as is twisting at the torso with your elbows out to the sides.

Shower time

If your shower is anything like mine, it takes a few minutes to heat up. Don’t stand there shivering whilst you wait. Instead march slowly and gently on the spot, lifting your knees up as high as possible each time.

Love your skin

Get your favourite body lotion and do a full body moisturise after your shower and again before you go to bed. Rubbing it in all over from top to toe is harder work than you might think. It also encourages blood flow and of course will leave your skin gorgeous.

Get some good out of your caffeine habit

Waiting for your kettle to boil? Jump up and down on the spot or do a few star jumps. No need to feel stupid – it’s your own home and you can do what you want! (Not recommended in the office kitchen).

The commute

Whether you drive or get the bus or train, don’t think you can’t make use of this time. If you’re driving, instead of slouching in your seat try sitting upright and clenching your stomach muscles. Hold them in for as long as you can and then release. This will help tone and define your stomach area. If you’re a passenger, a great way of developing your core strength is to use your stomach muscles to stop yourself from moving with the vehicle, instead of holding on to something. For a stronger impact, try lifting one or both feet ever so slightly off the ground and hold yourself still using your stomach muscles. No-one will notice. Try it!

Walk it

It’s often recommended that you get off your bus a stop early and walk the rest of the way but it really is good advice. If you work in an office try to get away from your desk every lunch break. Even if you don’t have any tasks to do, get out and walk about for 15 minutes or so. You could stroll with a friend, or put your mp3 player on and go off for a brisk walk on your own. It will also clear your head and do you a world of good.


This one’s obvious but taking the stairs is a great way to burn calories and increase fitness; at work, in shops, at home – wherever you are! If there are too many to face then use the bus stop principle and just get out of the lift a floor or two early and build up. If you’re at home and you spot something that needs taking upstairs, don’t look for anything else, just nip up the stairs and put it back where it belongs. If you spot something else later, just do it again!

Home help

Housework burns off lots of calories, be it ironing, vacuuming, dusting, cleaning windows, mopping the floor – you name it, it’s all good. Yes I know it’s a chore (literally) but think of it this way; if you joined a gym you’d have to pay for the privilege of being able to burn calories and tone up. Getting jobs done at home not only allows you to do this for free, you’re also left with a beautiful home at the end of it!

Use every spare moment

This may sound crazy but even when you’re in the bathroom you can make use of the time. I use this time to do neck exercises, looking over one shoulder and then the other, and tilting my head back and stretching up my lower jaw. This gives you a more toned neck and helps avoid a double chin/saggy jawline.

Dog-sit or baby-sit

Make yourself useful in more than one way by offering to dog-sit or child-mind for friends or family. Not only will you be being a great friend, you’ll get a great work-out by walking the dog or keeping up with energetic kids. You may even earn a bit of money on the side!

So those are my tips; once you get into this way of life no doubt you’ll find your own ways of getting a little more active in those spare moments and you’ll find yourself with more and more energy as a result. Feel free to share your tips in the comments!

Comments 2 comments

sarah 4 years ago

thanks for the tips!

Natalie 3 years ago

I think the best advice for losing weight without joining a gym is to simply change the way you live your life. Okay, that sounds a bit daunting and vague, but what I mean is, change the way you do daily activities. Like walking more, being more mobile, and even standing instead of sitting.

I recently switched to a standing desk and I LOVE it! It has made a huge impact on my health overall-- my weight, my posture, my energy levels. I mean, think about it: We really aren't designed to sit all day, and with a standing desk you're given the freedom to stand, move around, stretch, even dance a little behind it (I do...)

Anyway, mine is a NextDesk and I really love it. If you're interested, you can check it out on their site:

Thank you guys again for the post. Cheers!


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