You don’t need fancy equipment or a gym membership to get in shape. In fact, one of the best ways to stay active and build strength is to embrace the world as your gym.
Whether you’re traveling or just don’t feel like hitting the gym, your environment is full of opportunities to move your body and get a solid workout in. All it takes is a little creativity and the right mindset!
I’ve always enjoyed finding new and fun ways to stay active while away from home. There’s something really freeing about designing a workout on the spot, using whatever happens to be around—whether that’s a park bench, a tree branch, or even my dad’s gardening can, which I used in a recent workout while visiting family. Not only is it a great way to break free from your usual routine, but it’s also an awesome way to challenge your body in new ways.
So, how can you use the world around you to get in a killer workout? Let’s look at a few easy, yet effective, ways to use everyday objects for strength and conditioning.
You don’t need much—just your bodyweight and a little creativity!
1. Backpack Weighted Exercises
One of the easiest ways to add resistance to your bodyweight workouts is by filling a backpack with heavy items. Books, water bottles, canned goods—whatever you have on hand can work. Once your backpack is loaded up, you can use it for a variety of exercises:
- Backpack squats: Put the backpack on your back or hold it in front of you and perform squats.
- Weighted lunges: Wear the backpack while doing lunges to increase the intensity.
- Push-ups: Put the backpack on your back for extra resistance during push-ups.
- Farmer’s walk: Carry the backpack at your side and walk back and forth for core and grip strength.
Benches for Box Jumps, Step-Ups, and Dips
Park benches, picnic tables, or even sturdy chairs can be great tools for a quick bodyweight workout.
- Step-ups: Use the bench for step-ups, alternating legs to get your heart rate up and work on your balance and strength.
- Box jumps: Jump up onto the bench, focusing on landing softly and controlled.
- Dips: Sit on the edge of the bench, place your hands beside you, and dip your body down for a tricep workout.
3. Stairs for Cardio and Strength
If you have access to stairs, you’ve got a perfect tool for a full-body workout.
- Stair sprints: Run up the stairs as fast as you can, then walk down for recovery. Repeat for a serious cardio challenge.
- Stair lunges: Step up onto the stair with one leg, focusing on driving through your heel to engage your glutes.
- Step-ups: Use the bottom step for a lower-intensity step-up routine, or challenge yourself by adding jumps between steps.
4. Tree Branches or Playground Bars for Pull-Ups
Playgrounds, parks, or even a sturdy tree branch can be excellent for working your upper body.
- Pull-ups: If you find a secure bar or branch, pull-ups are one of the best bodyweight exercises to work your back, shoulders, and arms.
- Hanging knee or leg raises: Hang from the bar and lift your knees or legs to engage your core.
5. Walls for Bodyweight Exercises
Walls can be an effective tool for bodyweight training.
- Wall sits: Place your back against the wall, lower into a squat, and hold for as long as you can. It’s great for leg endurance.
- Handstand practice: Use the wall for support as you practice handstands or wall walks, building upper body and core strength.
Use Your Creativity to Work Out Anywhere
When it comes to staying fit, the key is adaptability. You don’t need a traditional gym to reach your fitness goals. From park benches to tree branches and even gardening tools, the world is full of opportunities to move your body and challenge yourself in new ways.
The next time you’re away from the gym or just looking for a fresh way to work out, take a look around—chances are you’ll find everything you need for a fun, creative, and effective workout right there in your environment. And check out the app if you need even more ideas.
The world is your gym. All you need is a little creativity and the willingness to get moving!