(Gifted). It might seem like getting a gym membership is the answer to getting fit, but in reality once the initial motivation wears off many people stop going and that monthly payment ends up as a guilty reminder of the good intentions. If you are feeling ready to improve your fitness, but don’t want to head to a gym, check out these ideas that will get you working out without a membership or expensive equipment.

Bodyweight Training

If you want to strengthen your body then you don’t need to use fixed or free weights, you can simply use your body. A combination of push-ups, squats, lunges, planks and burpees make for a full body workout.

Outdoor Adventures

Grab those hiking boots and head to the hills to explore in the fresh air. While this country has many great landscapes to explore on foot you don’t need to live anywhere rural to get fit outside. Walking or running on the streets in your local area will improve your health just as easily and help you explore new areas. As a bonus there are many benefits to exercising outside beyond fitness including helping your mental health.

Play Based Fitness

It doesn’t feel like working out if you are having fun. Put on your favourite music and dance around the house, maybe even head to a club for a night dancing with your friends. A great option for you might be to join an organised sports team or if you need something more flexible try playing football or frisbee with your kids.

Step Up Your Normal

If you are finding it hard to find time to work out then simple changes might be the answer. Can you add more movement into your commute or the school run? Think about cycling to work, getting off the bus a stop early or parking the car a little further away from school.

Other small switches that add up include: parking on the far side of the car park when you are shopping and taking the stairs whenever possible.

Really lean into your household tasks: dusting, vacuuming and even putting clothes away can be enough to work up a sweat. Challenge yourself to up the speed and get a cardio benefit.

Smart Buys: Affordable Tools for Effective Workouts

Resistance Bands

These stretchy pieces of fabric or latex are a great, low cost bit of kit that take up very little space, but can add some resistance and variety into your bodyweight training.

Skipping Rope

Another really low cost piece of equipment is a skipping rope, but this one is brilliant for cardio. Make sure you choose one for adults so it is long enough for you to jump or skip over. As well as cardio, regular skipping will help your agility and coordination.

Use Household Items As Weights

Instead of buying free weights you can use a variety of household items:

• Water bottles (filled with water) are a great alternative to lighter weights and food cans work well too.
• A backpack filled with books or other heavy items can work as a makeshift kettlebell.

Get creative and see how you can recreate your favourite equipment at home. Remember to follow safe lifting advice to avoid injury though.

Yoga Mat

If you are doing any floor based exercises like pilates or the bodyweight training suggested above, then a yoga mat might make things more comfortable. Not only does it provide cushioning for your body to prevent injury, but it can protect your floor, reduce noise and reduce shocks to your joints.

 

Your Free Fitness Toolkit: Digital and Public Resources

 

Online Workout Videos & Apps

There are a huge number of free resources online. Look for videos to guide you through all sorts of workouts from yoga to Zumba, YouTube is a great resource to start with (but check the credentials of the accounts posting). You can also find lots of apps which are either free or have free levels. Apps work well to keep you motivated because they log your progress and send reminders. The free NHS Couch to 5K app for instance has helped millions of people to start running.

Public Spaces

A huge number of parks now have outdoor fitness equipment you can use as well as tennis courts and running tracks. If you prefer longer distance running then head to your nearest Parkrun on a Saturday morning, these free events are a great way to join a friendly community of active people (you need to preregister). While there are super speedy people who will lead the way, there are often hundreds taking part at each event at a variety of speeds and you will never be last (they have a tail walker who walks at the back). From those in all the latest running gear to people in their favourite tracksuits, they attract a wide variety of people.

Check Out The Library

Your local library may have fitness DVDs or books you can borrow for free or low cost (it’s also worth checking out charity shops for DVDs too). Some libraries and councils also offer free classes.

Mindset & Motivation on a Budget

Whatever you are doing to increase your fitness, the key is to keep going. So to keep yourself motivated:

• Set goals.
• Track your progress (using apps, a diary or photos).
• Find an accountability partner which might be a friend, member of your family or online.
• Listen to your body and don’t overdo it, this will prevent injury and aid recovery.
• Celebrate every success to maintain momentum.

Fitness is accessible to everyone regardless of your budget, income or where you are starting from. If you can’t afford a gym membership, don’t let it be the barrier to you reaching your fitness goals.