How To Get In Summer Shape Without A Gym
February 25, 2021
3 min read
It’s never too early to start thinking about your summer physique. How do you want to look – and feel – in 3 months’ time? Start now with the best bodyweight exercises to get in shape.
Gyms are still closed. Does that mean you should write off 2021 as the year of joggers and baggy t-shirts? Nope.
Getting in great shape can be done from home. You don’t need a gym. What you do need is some fundamental guidelines and the motivation to keep working.
Bodyweight exercises
You really don’t need a barbell or dumbbells to get in good shape. Bodyweight exercises can be more than enough – but you have to know how to do it.
Aim to train 4-6 times per week (bodyweight training doesn’t demand as much recovery time). Split your workouts into push/pull or upper/lower. As an example, this might look like:
Incorporate bodyweight exercises that use as many muscle groups as possible. Good exercise choices are pull ups, muscle ups, inverted rows, press ups, lunges, squats, burpees, single legged work.
Invest in a pull up rig and a set of rings to take your bodyweight work to the next level – you’ll be training like a calisthenics expert in no time!
Cardio and NEAT
You’ll need a bit of cardio if you want to drop fat and get in shape. Cardio can be anything that gets your heart rate up: fast walking, running, biking, indoor cycling or rowing. Drop one or two 45-60 minute cardio sessions into your week. Combine this with a 10,000 step daily goal to crank up your NEAT and you’ll see a difference within weeks.
Conditioning
Combine cardio and bodyweight exercises in a short, intense session – this will be your conditioning work. Do a CrossFit bodyweight WOD, or come up with a circuit that keeps you moving with intensity. Add one or two conditioning workouts a week (10-20 minutes is enough).
Nutrition
Diet is a key part of any body transformation. Stop winging it, and start paying attention to how much you eat, what, when, and how often. Aim to eat more lean protein, vegetables, fruit, wholegrains, and nutrient-dense foods. Prep healthy meals ahead of time (batch cooking is a great habit). Work to reduce your unhealthy food habits (snacks, junk food, extra portions).
Calories
Are you eating the right number of calories for your goal? If you want to lose fat, you need to be in a calorie deficit. If you want to gain muscle, you need a slight calorie excess. Revisit your BMR and TDEE using an online calculator, and track your food to make sure you’re hitting the right numbers.
Macros
Calories are important, but macros matter too. Make sure you are eating enough protein to support your fat loss and muscle gain goals. The rest of your calories can come from whatever balance of carbs and fats you prefer. Make sensible food choices: lean protein, healthy carb sources, and omega-3 fatty acids for the majority of your fats.
Sleep
Don’t forget sleep in your quest for a banging Summer bod. Rest and recovery are important for building muscle, repairing ells, and giving you energy to attack your next workout with intensity. Aim for 7-9 hours of quality sleep a night, with no scrolling or screens.
Our range of functional fitness equipment is designed to take your home workouts to the next level – no gym required! Check out our range of rigs, rings, parallettes, weighted vests and more at the Gravity Fitness shop. CLICK HERE.
Gyms are still closed. Does that mean you should write off 2021 as the year of joggers and baggy t-shirts? Nope.
Getting in great shape can be done from home. You don’t need a gym. What you do need is some fundamental guidelines and the motivation to keep working.
The 7 rules of getting in shape without setting foot in a gym
Bodyweight exercises
You really don’t need a barbell or dumbbells to get in good shape. Bodyweight exercises can be more than enough – but you have to know how to do it.
Aim to train 4-6 times per week (bodyweight training doesn’t demand as much recovery time). Split your workouts into push/pull or upper/lower. As an example, this might look like:
- Push
- Pull
- Full body
- Rest
- Push
- Pull
- Rest
Incorporate bodyweight exercises that use as many muscle groups as possible. Good exercise choices are pull ups, muscle ups, inverted rows, press ups, lunges, squats, burpees, single legged work.
Invest in a pull up rig and a set of rings to take your bodyweight work to the next level – you’ll be training like a calisthenics expert in no time!
Cardio and NEAT
You’ll need a bit of cardio if you want to drop fat and get in shape. Cardio can be anything that gets your heart rate up: fast walking, running, biking, indoor cycling or rowing. Drop one or two 45-60 minute cardio sessions into your week. Combine this with a 10,000 step daily goal to crank up your NEAT and you’ll see a difference within weeks.
Conditioning
Combine cardio and bodyweight exercises in a short, intense session – this will be your conditioning work. Do a CrossFit bodyweight WOD, or come up with a circuit that keeps you moving with intensity. Add one or two conditioning workouts a week (10-20 minutes is enough).
Nutrition
Diet is a key part of any body transformation. Stop winging it, and start paying attention to how much you eat, what, when, and how often. Aim to eat more lean protein, vegetables, fruit, wholegrains, and nutrient-dense foods. Prep healthy meals ahead of time (batch cooking is a great habit). Work to reduce your unhealthy food habits (snacks, junk food, extra portions).
Calories
Are you eating the right number of calories for your goal? If you want to lose fat, you need to be in a calorie deficit. If you want to gain muscle, you need a slight calorie excess. Revisit your BMR and TDEE using an online calculator, and track your food to make sure you’re hitting the right numbers.
Macros
Calories are important, but macros matter too. Make sure you are eating enough protein to support your fat loss and muscle gain goals. The rest of your calories can come from whatever balance of carbs and fats you prefer. Make sensible food choices: lean protein, healthy carb sources, and omega-3 fatty acids for the majority of your fats.
Sleep
Don’t forget sleep in your quest for a banging Summer bod. Rest and recovery are important for building muscle, repairing ells, and giving you energy to attack your next workout with intensity. Aim for 7-9 hours of quality sleep a night, with no scrolling or screens.
Our range of functional fitness equipment is designed to take your home workouts to the next level – no gym required! Check out our range of rigs, rings, parallettes, weighted vests and more at the Gravity Fitness shop. CLICK HERE.
