How To Workout Without A Gym – Kayla Itsines

7 Tips For Exercising Without Going To The Gym

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7 Tips For Exercising Without Going To The Gym
How To Workout Without A Gym

Have you made a goal to get fit and healthy? Amazing! No matter where you are in your journey, you can train at home with my workouts in the Sweat app if you don't have access to a gym or simply prefer to work out at home. To help you get moving, here are some of my top tips for getting started and staying motivated!

How to exercise without going to the gym

1. Set up your space

Having your own dedicated space to exercise in can sometimes be half the battle, but setting up your "home gym" can be as simple as making space for a yoga mat in your living room or garage. If you’re lucky enough to have a spare room, you could even set it up with my must-have home gym equipment

How much space you’ll need will depend on what kind of workouts you will be doing. The last thing you want is to bump into any furniture mid exercise! If you can, find a space you’ll look forward to working out in.

If you're just starting out or don’t have much room, that’s totally fine! Lots of my workouts have minimal or no equipment, and don’t need much space. Start small with the essentials and gradually build up your home set-up as you get stronger, fitter, add new exercises into your routine and figure out what you enjoy doing the most.

2. Invest in dumbbells and a yoga mat

These are two simple and affordable pieces of equipment that will go a long way, and you can take them almost anywhere! Having a set of weights at home can help take your workouts and strength training to the next level. You can get away with buying one size or if you want to challenge yourself, buy a few different sizes to use as you progress through my programs. 

My workouts use equipment such as dumbbells and medicine balls to help build your strength, however if you don’t own these they can easily be replaced with other household items - think things like a full drink bottle or bags of food. Having a good yoga mat will also help when you are completing body weight exercises and need to lay on or touch the ground. Investing in a few quality home workout essentials will allow you to get even more out of your training.

2. Train with Sweat

The Sweat app has everything you need to get started from home, whether you’re new to exercise, want to mix up your training style, or are keen to take your fitness up another level. 

The Sweat app includes structured workout programs, on-demand workouts, rehabilitation sessions, meal plans, recipes and so much more! The best bit is you can complete most of the workouts literally anywhere - from your bedroom floor to your local park to a hotel room when you’re on the go.

4. Create your own schedule

Physically going to a gym can make it easier to create and follow a schedule if you’re picking certain class times, or setting aside time in your day when you can get there. The same goes for your home workouts! 

A great tip is to plan your workouts at the beginning of each week. You can do this using a physical diary, on your device’s calendar or simply using the Planner feature in the Sweat app to help you make time for fitness. 

You might not always feel motivated to work out, but making exercise part of your routine can help keep you accountable and consistent. Sticking to a new workout routine can be hard at first, but once you get started, it will develop into a habit and become a regular part of your week.

5. Get creative and have fun with your fitness

Exercising doesn’t have to be done indoors, and staying fit definitely doesn’t have to be something you do alone! 

Think outside the square and take it back to your childhood — grab a friend and go down to your local tennis or basketball court and play a few games. Riding your bike and hiking are also great ways to get your body moving that are super fun. These activities are free to do and will leave you feeling full of energy.

The Sweat with Kayla community is also amazing if you’re looking for an accountability or workout buddy, or meetups that you can join. You’ll find lots of like-minded women chatting and supporting each other in the Sweat forum, and you can start your own discussion too.

6. Exercise outdoors

Take it outside! One of my favourite things to do is go for a walk. Find a nearby fitness trail or hiking track to really get your heart rate pumping. Take a friend with you and it won’t even feel like you are exercising! I love using the LISS timer in the Sweat app because it gives me a goal to work towards.

7. Try these home workout exercises

The following exercises are from the Sweat app and you can complete them wherever you have a little bit of room. Try 25 reps of each exercise and complete three rounds for a quick workout you can do anytime! 


  1. Start by placing your forearms (wrist to elbow) on the floor and extending both of your legs behind you, resting on the balls of your feet. This is called a plank position.
  2. Release your right forearm and place your right hand firmly on the floor directly below your right shoulder.
  3. Push up onto your right hand, followed immediately by your left in the same pattern. 
  4. Make sure you brace through your abdominals to prevent your hips from swaying.
  5. Return to plank position by releasing your right hand and lowering onto your forearm, before doing the same with your left hand.
  6. Repeat this exercise, starting with your left hand. Continue alternating between right and left for the specified number of repetitions.

Mountain Climbers


  1. Place both hands on the floor shoulder width apart and both feet together behind you, resting on the balls of your feet. This is your starting position.
  2. Keeping your left foot on the floor, bend your RIGHT knee and bring it in towards your chest. 
  3. Extend your right leg and return to starting position.
  4. Keeping your right foot on the floor, bend your LEFT knee and bring it in towards your chest. Extend your left leg and return to starting position. 
  5. Continue alternating between right and left for the specified number of repetitions. 
  6. Gradually increase your speed, ensuring the leg that is moving does not touch the floor.



  1. Plant both feet on the floor slightly further than shoulder width apart. Looking straight ahead, bend at both the hips and knees, and place your hands on the floor directly in front of your feet.
  2. Keeping your body weight on your hands, kick both of your feet backwards so that your legs are completely extended behind you, resting on the balls of your feet. Your body should be in one straight line from head to toe.
  3. Jump both of your feet in towards your hands, ensuring your feet remain shoulder width apart.
  4. Propel your body upwards in one explosive movement. Extend your legs below you and your arms above your head.
  5. Land in a neutral standing position, making sure you maintain “soft” knees to prevent injury.
  6. Repeat for the specified number of repetitions.

It's easy to get fit without a gym

As you can see there are SO many ways to exercise without a gym! It's just about focusing on your fitness goals, ignoring excuses, finding what you enjoy and sticking to a plan. You can do it! 

* Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. Sweat assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.

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