No gym? So what! Night Training Alternatives

Want to stay night fit but have nowhere to train in the early hours? Or just had enough of the poor quality of the local 24 hour gyms? Maybe you're convinced you're not "fit enough" to train at gyms yet or are on permanent night shifts and want to counter bad eating habits with exercise in your night routine? What other alternatives are there?

Portable suspension equipment

Suspension equipment like TRX and its other cheaper versions are designed to be used anywhere anytime, as long as you have somewhere safe to hang them. All you need is a closed door or a solid tree branch or scaffolding. As long as you know what you're doing and have good exercise form, this is a great way to train during the night. More advanced fitness enthusiasts might wish to try Olympic rings to really challenge their bodies - although these are not something one can can find somewhere to hang as easily with indoor training.

Pros - portable, easy to hang, range of full body exercises and levels of difficulty, can get very reasonably priced versions from companies such as Decathlon, or more professional such as brand leader TRX. Does not make noise if you are training at home or a hotel room and need to be wary of disturbing neighbours!

Cons - not great for beginners as requires an understanding of exercise form to use safely and without mirrors; need somewhere safe to hang - people opening doors and tree branches snapping are comedy gold but significant risks.

Home Weights

Investing in your own free weights equipment can take your training to the next level although there are a few things you obviously need to take into consideration.

• Are you a weights dropper? Planning mad deadlifts at 3am? Unless you're living in a detached house on your own, you're probably going to be hated by all of your neighbours very quickly.

• Are the weights going to damage flooring and can you buy workout flooring mats to help prevent this?

• If you're a crazy sweating type and have carpet, how long before the room will permanently smell like an old school changing room?

• How much space is realistic for storage and for the actual workout itself? Are there foldable bench alternatives that save space but still provide a solid training bench that isn't going to collapse if you bench press too much?

• Do you have the discipline to actually do weight training in your own space? Or is the investment going to gather dust faster than a novelty Christmas board game?

• Do you know what you're doing with the weights or are you going to wing it and cause yourself an injury? Have you considered getting a PT in to train you first and give a realistic assessment of what you can achieve at home, give you a programme that maximises your home equipment and risk assess your space?

Pros - potential for amazingly tailored resistance work. Can train at own pace. Know exactly what equipment you have and can create a perfect workout environment for yourself.

Cons - driving neighbours crazy if dropping weights during early hours; need some understanding of resistance work to train safely and effectively. Home weights can be expensive and take up storage space - need to be stored where can't fall on small children etc. They require discipline - not great for people who aren't motivated to train at home. Can make your living space smell like Golds Gym at rush hour.

Night running

What's not to love about night running? Clearer streets, less traffic, lowered pollution. You're on your own and it can be a liberating experience. As long as you've got the safety basics - bright clothing (with reflective strips), mobile phone for emergencies, and quality trainers you're off to a good start. Benches, whether on the street or in parks, can be used to add a bit of variety to your training and get more out of your workout- although running in parks at night carries its own set of risks to runners, and many remain lit overnight to reduce risks to personal safety. According to the Mayor of London's Night Time Commission 75% of London's feel safe walking at night, although how many of these would run through a park at 3am is another matter obviously. Pavement running is relatively high impact on the joints long term - continually investing in high quality running trainers and insoles can help mitigate the effects of this.

Pros - can be done any time, anywhere with right clothing and attitude. Can train other body parts by using benches, or bringing along suspension kit as above. Parkour enthusiasts would probably rave on about night training and expanding the senses - I'm not convinced of the safety of this sport at night! Although running in the silence of the night is an incredible experience if you're not used to empty streets or moonlit night parks.

Cons - not everyone is up for a run in the pouring rain or slippery icy roads. And if you slip and injure yourself, there's no guarantee anyone will be around to help. Same with personal safety. Are you going to put yourself in situations where you are at risk unnecessarily like the opening chase scene of a slasher movie? A mobile phone and someone who knows where you are ideally should be basics before you set out on your run. Unless you're Buffy, obviously.

Youtube videos/Apps workouts

Yes, we all know workout videos have been around since the 80s. Youtube, online fitness brands and countless specialist exercise apps make working out anywhere possible with just your mobile phone and a can-sweat attitude. While these offer a vast range of techniques and ways to challenge the body are these safe for a beginner without experience of safe and effective movements? Some fitness professionals, like Fitness By Night, offer online consultations which provide night exercisers with real-time visual feedback on good form and guarantees that the service is delivered by qualified and experienced instructors. The online fitness industry is notorious for being awash with snake oil promises from buff egomaniacs.

Pros - All you need is a mobile phone or tablet so potentially you can train anywhere with a good signal if you haven't downloaded the video. Youtube and certain apps are free to use so if you're an experienced exerciser these are a source of creative challenging movements. Real-time online dual streaming can provide remote training from anywhere in the world, if you want to use a personal trainer without leaving your home or office.

Cons - without physical training expertise video users can use ineffective methods or at worst injure themselves. Also being technology reliant means users are subject to the vicissitudes of internet service providers - no wifi may mean no workout in some buildings!

Fitness by Night is a service dedicated to providing Personal Training and classes late at night and in the early hours of the morning, aimed at supporting those who want the benefits of qualified fitness professionals when they work out after hours. If you are serious about improving your health, reaching your fitness goals or just want a late night alternative activity that doesn't involve a hangover this may be the service for you. For more information, or to book a session email info@fitnessbynight.co.uk or click here.