11 Free Ways to Get Fit and Stay Healthy Without Spending a Dime

Getting fit doesn’t have to cost you a dime. In a world where gym memberships can be pricey, it’s easy to think that achieving your fitness goals is out of reach without a budget. The truth is, there are plenty of effective ways to get active without spending any money.

In this post, we’ll reveal 11 practical methods to help you boost your fitness for free. From enjoying the outdoors to using resources you already have, you’ve got options. Whether you’re looking to shed a few pounds or just want to feel more energized, these tips will show you how to stay healthy without emptying your wallet. Let’s get started on your journey to better fitness!

Utilizing Online Resources

If you’re looking for free ways to get fit, the internet is a treasure trove of resources. Countless online platforms offer workout videos, fitness apps, and structured programs that make exercising accessible and enjoyable. Here’s how you can tap into this abundance of information without spending a dime.

YouTube Fitness Channels

YouTube has become a go-to platform for free workout sessions that cater to all fitness levels. Here are some popular channels that you might want to explore:

• Fitness Blender: They offer a wide variety of workouts, from cardio to strength training. You can filter videos by duration, difficulty, and even equipment needed.
• Yoga With Adriene: Perfect for yogis of all levels, Adriene offers instructional videos that encourage mindfulness and physical activity.
• Blogilates: This channel focuses on Pilates but also includes fun challenges and healthy lifestyle tips.
• HASfit: This channel features hundreds of free workouts that accommodate different skill levels and emphasize motivational support.

These channels provide not just workouts but also valuable tips on form, progression, and mindset, making it easier than ever to stay on track.

Fitness Apps with Free Versions

Several fitness apps offer free versions that allow you to create personalized workout plans and track your progress. Consider trying:

• Nike Training Club: With a range of workouts including strength, endurance, and yoga, this app has something for everyone. The free tier offers an impressive selection of guided workouts, all designed by professional trainers.
• MyFitnessPal: While best known for its food diary, this app also has a robust workout feature. You can log workouts and get feedback on your progress.
• FitOn: This app features workout classes from top trainers and allows you to join community challenges. Many workouts are completely free, offering various options from HIIT to yoga.
• Seven: This app provides quick, effective workouts using just your body weight. You can set daily reminders and check in on your progress, which will motivate you to stay consistent.

With these apps, you can build a routine that fits your schedule and your lifestyle.

Websites with Free Workout Programs

Several websites provide structured workout programs and fitness guidance without any cost. Here are a few to check out:

• Darebee: This site offers a plethora of workout plans, challenges, and instructional guides. You can follow a specific program or choose workouts based on your goals.
• Fitness Blender: In addition to their YouTube channel, their website has detailed workout plans that include videos and written instructions.
• Freeletics: While they offer premium subscriptions, there is a substantial amount of free workout content focusing on high-intensity training.
• Bodybuilding.com: This site provides free workout programs for various fitness goals, including fat loss and muscle gain, along with nutrition tips and articles.

By utilizing these resources, you can discover workouts that keep your fitness journey fresh and engaging while sticking to a budget. The world of online fitness is yours to explore.

Exploring Local Parks and Public Spaces

Finding ways to get fit for free is all about tapping into the resources around you. Local parks and public spaces provide perfect opportunities for exercise. They offer trails for running and walking, outdoor fitness equipment, and group activities that can help you stay motivated and healthy. Here’s how to make the most of these spaces.

Running and Walking Trails

Running and brisk walking can easily be integrated into your day when you explore local trails and parks. Many communities have dedicated running paths and scenic routes that not only provide a great workout but also expose you to fresh air and nature. To find these trails, consider the following:

• Check Local Parks: Your city’s parks department usually offers maps and information on trails. Visit their website or call for details.
• Use Apps and Websites: Fitness tracking apps like Strava or MapMyRun let you search for popular running routes in your area based on user data. They can offer insights on trail difficulty and elevation.
• Join Local Running Clubs: Many areas have running clubs that organize group runs. This is a great way to stay motivated and discover new trails.

By choosing to run or walk outside, you’re not just exercising; you’re also reaping the mental health benefits of being in a natural environment.

Outdoor Fitness Equipment

Parks often feature fitness stations that are perfect for strength training or cardio. These outdoor gyms typically include equipment such as pull-up bars, benches for step-ups, and resistance machines. Here are some ways to utilize them:

• Explore Nearby Parks: Look for parks that have fitness zones. Many attract fitness enthusiasts who appreciate the opportunity to get fit outdoors.
• Follow a Workout Routine: Many parks display suggested workouts next to the equipment. These guides can help if you’re unsure how to use the machines effectively.
• Bring Friends: Exercising with a friend can make using outdoor equipment more enjoyable. You can challenge each other and make the most out of each workout.

Outdoor fitness equipment gives you the chance to change up your routine while enjoying the sunshine.

Group Exercise Meetups

Group exercise is not only fun, it also helps keep you accountable. Many parks host community classes that welcome everyone from beginners to seasoned fitness buffs. Look for opportunities like:

• Yoga and Pilates Classes: Often free or donation-based, these classes provide both physical and mental benefits.
• Community Runs or Walks: Check social media or local bulletin boards for organized runs or walking groups.
• Fitness Events: Keep an eye out for seasonal fitness events, like boot camps or charity walks in local parks.

Connecting with others who share your fitness goals can enhance your experience and keep you motivated on your journey. Group activities foster a sense of community, making fitness feel less like a chore and more like a fun social gathering.

These local parks and public spaces offer a wealth of opportunities to get fit without spending money. Embrace them and discover a healthier, more energetic you.

Incorporating Bodyweight Exercises

Bodyweight exercises are an excellent way to build strength, improve endurance, and stay fit without needing any equipment. They can be performed anywhere—at home, in a park, or even in your office. Using your own body for resistance makes these workouts accessible and effective for everyone, regardless of fitness level. Here are some key bodyweight exercises to incorporate into your routine.

Push-ups and Variations

Push-ups are a classic exercise that targets the chest, shoulders, and triceps while also engaging your core. They can be modified to suit your fitness level and add variety to your workouts. Here are some effective push-up variations:

• Standard Push-up: A great starting point for beginners. Keep your body straight and lower down until your chest almost touches the ground.
• Knee Push-up: If you’re new to push-ups, try this modified version. Start on your knees instead of your toes for a gentler approach.
• Wide Grip Push-up: Position your hands wider than shoulder-width apart. This variation emphasizes your chest more than the standard version.
• Diamond Push-up: Bring your hands together to form a diamond shape with your thumbs and index fingers. This targets your triceps more intensely.
• Decline Push-up: Elevate your feet on a bench or step to increase difficulty. This shifts more weight onto your upper body.

Incorporating these variations not only builds upper body strength but also keeps your workouts fresh and engaging.

Squats and Lunges

Squats and lunges are fundamental exercises that effectively work your lower body, particularly your quads, hamstrings, and glutes. Mastering these movements will enhance your overall strength and stability. Here’s how to do them properly and some variations to try:

• Proper Squat Technique: Stand with your feet shoulder-width apart. Hinge at your hips and lower your body, keeping your chest up and your knees behind your toes. Aim for your thighs to be parallel to the ground.
• Bodyweight Squat: This is the basic version. Focus on form and control as you go through the motion.
• Jump Squat: Add a jump at the top of your squat for a cardio boost and to increase intensity.
• Lunge: Step forward with one foot, lowering your hips until both knees are bent at about a 90-degree angle. Your back knee should hover just above the ground.
• Reverse Lunge: Step backward instead of forward. This variation is great for balance and works your legs in a different way.

These exercises can be combined into a circuit for an effective lower-body workout that can help tone and strengthen your muscles.

Core Strength Workouts

A strong core is essential for your overall fitness, as it helps with balance, stability, and injury prevention. Here are some core exercises that can be done anywhere:

• Plank: Position your body in a straight line from head to heels on your forearms and toes. Hold the position for as long as you can while keeping your core tight.
• Side Plank: Lie on your side and support your body on one arm. Lift your hips to create a straight line from head to feet. This targets your obliques effectively.
• Mountain Climbers: Start in a push-up position and alternate bringing your knees to your chest quickly. This will get your heart rate up while engaging your core.
• Bicycle Crunches: Lie on your back and bring your knees up. Alternate bringing your opposite elbow to your knee as you extend the other leg. This exercise is fantastic for targeting the entire core.
• Leg Raises: Lie flat on your back and lift your legs until they’re perpendicular to the ground, then lower them without letting them touch the floor. This can really target your lower abs.

With these exercises, you can create a robust routine to strengthen your core. Combining bodyweight workouts into your fitness regimen can help you no matter where you are in your fitness journey.

Leveraging Community Resources

Making use of local resources can be a fantastic way to get fit without spending money. Community centers, libraries, and volunteering opportunities are all excellent sources that can help you achieve your fitness goals while connecting you with others. Let’s look at how you can incorporate these resources into your fitness routine.

Local Community Centers

Community centers are often overlooked gems for free fitness options. Many of these centers provide complimentary access to fitness classes, making it easy to explore different workouts. Here are some examples of what you might find:

• Fitness Classes: From Zumba to yoga, community centers frequently offer a variety of group classes. These classes cater to different skill levels and preferences, so you’re likely to find something that suits you.
• Open Gyms: Many community centers have open gym times where you can use exercise equipment or participate in recreational sports, like basketball or volleyball.
• Special Events: Keep an eye out for health fairs or fitness challenges organized by your local center. These events can provide motivation and a sense of community.

Taking advantage of these opportunities not only helps you stay fit but also introduces you to like-minded individuals who share your passion for health and fitness.

Public Libraries

You might not think of public libraries as fitness hubs, but they often provide valuable resources that can support your fitness journey. Consider these programs and materials available at your local library:

• Fitness Magazines: Libraries typically stock a range of health and fitness magazines that cover workout tips, nutrition advice, and current trends in wellness.
• Workout DVDs: Many libraries offer a collection of fitness DVDs. You can try everything from Pilates to kickboxing without investing in expensive subscriptions.
• Community Events: Check your library’s calendar for events like health workshops or guided group walks. These activities can be a great way to meet others while learning more about wellness.

Using the resources available in your library can keep your fitness routine fresh and informative.

Volunteer Opportunities

Volunteering is not just a way to give back to the community; it can also provide a fun, active way to stay fit. Many volunteer roles require physical activity, allowing you to work out while helping others. Here are a few ways this works:

• Parks and Recreation: Volunteer to help maintain local parks or gardens. These roles often involve lifting, digging, or other physical tasks that get you moving.
• Community Events: Helping at races, charity walks, or sports tournaments may involve setting up, assisting runners, or even participating in activities, all of which can increase your activity levels.
• Animal Shelters: Volunteering at an animal shelter often requires walking dogs, which is a great way to stay active while caring for animals in need.

By combining volunteering with your fitness goals, you not only improve your health but also contribute positively to your community.

Accessing these community resources makes it easier to get fit without breaking the bank. Embrace what’s available, and enjoy the journey to better fitness!

Adopting Active Lifestyle Habits

Incorporating fitness into your daily life doesn’t always mean structured workouts. Adopting active lifestyle habits can make staying fit feel easier and more enjoyable. Here are some simple changes you can make that will not only help you stay active but also blend seamlessly into your everyday routine.

Walking or Biking Instead of Driving

Choosing to walk or bike for short trips can be a fantastic way to boost your physical activity. Instead of jumping into the car for a quick errand, consider the benefits of walking or biking:

• Better Health: Regular walking or biking can improve cardiovascular health, help maintain a healthy weight, and increase overall fitness.
• Eco-Friendly: Reducing your reliance on a vehicle not only benefits your health but also the environment. Less driving means fewer emissions and a smaller carbon footprint.
• Mental Boost: Getting outside for a walk or bike ride can elevate your mood. Fresh air and sunshine release natural endorphins, helping to reduce stress.
• Social Opportunities: You might find that cycling or walking leaves room for spontaneous conversations with neighbors or friends, making your fitness journey a social one.

Next time you consider driving, ask yourself if you could walk or bike instead. It’s a simple change that could lead to a healthier lifestyle.

Active Household Chores

Household chores often feel like a tedious necessity, but they can actually contribute significantly to your fitness. Here’s how engaging in everyday chores can keep you active:

• Calories Burned: Cleaning, laundry, and yard work all burn calories. For instance, a brisk housecleaning session can burn up to 200 calories in an hour.
• Strength Building: Tasks such as lifting boxes or vacuuming provide strength training without the need for weights. These movements help tone muscles and improve endurance.
• Routine Activity: By choosing chores that require movement, you naturally incorporate activity into your day. Instead of sitting down during your downtime, consider tackling that laundry pile or rearranging your living space.
• Mindfulness: Chores can also provide a sense of accomplishment, enhancing your mood and mental clarity. Focusing on a specific task takes you out of your head and into the moment.

By reframing household chores as active opportunities, you can keep your energy levels up while managing your home.

Playtime with Kids or Pets

Playtime can be a fun way to sneak in physical activity while bonding with kids or pets. Engaging in active play doesn’t just benefit their health; it keeps you fit too. Here are some ideas:

• Outdoor Activities: Take your kids or pets to the park for frisbee, soccer, or a simple game of tag. These activities can get your heart pumping and keep everyone active.
• Interactive Games: Consider games like hide-and-seek or scavenger hunts that involve running and jumping. These are perfect for families looking to burn off energy.
• Dog Walks and Play: Spending time with your dog doesn’t have to be limited to a casual stroll. Engage with them using toys, play fetch, or try agility training at home.
• Regular Routines: Set aside specific times each week for active family outings. Making it a routine fosters a culture of fitness at home while creating lasting memories.

You can transform playtime into an enjoyable fitness hour. It’s a win-win for both your loved ones and your health.

By weaving these active lifestyle habits into your regular routine, staying fit can feel less like a chore and more like a natural part of your everyday life.

Conclusion

Achieving fitness doesn’t have to come with a price tag. By incorporating free resources and techniques into your routine, you can make significant strides toward your health goals without spending a dime. Remember the power of movement, whether it’s enjoying the outdoors, using online resources, or engaging in community activities.

Take a stroll in a local park, join a workout group, or explore bodyweight exercises at home.

Your fitness journey is yours to shape. What will you do today to get started? Share your favorite free fitness tips in the comments, and let’s motivate each other!

Hitting the gym requires more cash and commitment than we care for, but treadmills aren’t the only way to stay in shape. Here are our top tips on how to get fit without joining the gym…

If you’re looking to get or keep fit, there are loads of great ways to exercise, live healthily and get a fit body without going to the gym.

Getting fit for free is easier than you might think, and there are actually plenty of ways to become more active which (dare we say it) can be quite fun – not to mention effective for looking after your mental health.

To help, we’ve compiled a list of our favourite ways to get and stay fit on a budget.

How to keep fit in Nigeria

Here are the best ways to keep fit without going to the gym:

1. Home workout YouTube tutorials

There are thousands of free-to-watch fitness routine videos to choose from on YouTube. So, whatever difficulty and style of home workout you’re looking for, there will be a video tutorial for you.

If you’re happy to spend a few quid, exercise tapes have come a long way since the leotards and headbands of the 80s VHS. Every celebrity who’s worth their salt has a fitness DVD or two up their sleeve – even Davido and Tiwa savage.

You can pick up cheap workout DVDs from 99p in most pound stores or, if you’re looking for a specific exercise workout, you’ll find a few for under a fiver on Amazon.

There’s no need to get bored of the routines, either – swap with your friends who also want to get fit at home or simply head down to your local library where you’ll be able to rent a different DVD every week.

2. Join university sports teams

You don’t need to be a pro athlete to get involved with sports clubs at university.

Joining a sports club is a brilliant opportunity to stay active without going to the gym, especially if your timetable is just a little bit too packed.

Every university has an array of sports clubs, from the bog-standard (football) to the weird and wonderful (Quidditch), and the best part is these club sports activities are usually free or cheap to do.

Considering you’re already paying a fair amount in uni fees and general living costs, society memberships are usually kept as affordable as possible, so you can get involved with your favourite sporting society without stretching your student budget too far.

3. Download free fitness apps

There are so many great fitness apps that can help you track your progress and work towards different goals.

Apps like Sworkit and 7 Minute Workout are great for squeezing in a quick session at home, and you’ll only need floor space and a pair of comfy joggers to get fit with their fantastic (and exhausting) workouts.

Strava is a particularly popular fitness app – it’s essentially a social media platform that focuses on exercise, letting you share your runs, cycles and walks with your friends. You can also see what others have been up to, and give them ‘Kudos’ for their efforts.

Plus, Instagram is full of its own fitness celebs with God-like status who can keep and make the hard task of getting fit for the crush(lol) actually enjoyable: check out Michelle Lewin, Kayla Itsines and Joe Wickes if you haven’t already.

Just a quick browse through the Google Play/App Store and you’ll easily find free workout and fitness apps with diet plans, recipe tips, workouts and trackers to follow your running and cycling routes.

Speaking of Christmas, it’s worth mentioning that lots of great free workout apps will appear in top picks in January (when everyone’s desperate to shed Christmas pounds), so keep an eye out.

4. Use home exercise equipment

Ever dreamed of a home gym? If you take away all of the shiny, expensive bits, you basically can have one (or near enough!).

You can get cheap versions of gym equipment on Amazon, such as a rowing exerciser for less than £10, and skipping ropes are cheap as chips (but way less fatty).

If you’re really looking to save some money, keep an eye on Freecycle and swap shop sites, where you’ll sometimes find old gym equipment that you can pick up for free.

5. Stop eating junk food

A cupboard full of crisps and a Domino’s pizza delivered to your door might sound like the best option when you flop on the sofa after a hard day, but it won’t be doing your waistline – or your wallet – any good.

Having a healthy, balanced diet can help you feel generally much better and improve your energy levels.

Cut out the takeaway meals, fatty foods and snacks and not only will you see the difference in your fitness levels, but you might also lose weight and notice yourself feeling stronger as well.

If you’re in need of some guidance on how to become a master of your student kitchen and cook easy, healthy meals, our essential cooking tips will come in handy.

For foodie inspiration, check out our student meal plan. Who knows, you could be the next Jamie Oliver (or not).

6. Drink water instead of fizzy drinks

You might be pretty on top of this healthy-eating business, but have you stopped to think about what else you’re chucking down your throat?

Fizzy drinks like Coke, Sprite or Fanta, along with highly sweetened or flavoured fruit juices, are only good for two things: rotting your teeth and piling on the pounds. They’re also bloody expensive.

Switch to plain old water and you’ll find it’s cheaper (even free!), much more refreshing and will help remove toxins from your body, speed up your metabolism and generally be healthier.

Experts recommend that we drink eight to 10 glasses (equal to around two litres) of water every day to maintain proper hydration.

7. Go to the park for exercise

Even taking regular walks outside can be enough to improve your fitness levels. But if you really want to amp up on exercise, grab your running shoes or trainers and go for a jog around your local area – you might also be surprised at what you see.

Parks are brilliant hubs for different ways of keeping fit. Find out whether there’s a local park run going on near you (they usually happen on Saturday mornings and are completely free).

Outdoor gyms that can usually be found next to the playgrounds are also great alternatives to splashing out on an actual (indoor) gym membership. Loads of the same equipment without the sweaty gym air!

One thing you need to keep in mind, though, is that you’ll need to use your body weight more and accept that fitness machines won’t be adjustable for your personal body specifications.

Not only is walking or running the cheapest option on the menu, but you can even download an app that will pay you for the steps you take.

If you want to ease yourself into it, check out the NHS’s Couch to 5k podcast that will help you run for longer distances, even if you start as a complete beginner.

8. Do indoor workouts

Despite what we said in the last tip, the great outdoors can be a massive deterrent to a generous bout of healthy exercise, especially when it’s too cold, too hot, too rainy or too dry (or any other excuse you can possibly think of).

But, don’t let that put you off. As well as the workout videos we suggested earlier, there are lots of things you can do in your house, right now, without buying any gym equipment or having to pay for online fitness coaches.

From running up and down the stairs (yes that is a legitimate exercise) to squats, press-ups and star jumps, you won’t have to step a foot out the door to start feeling the benefits of your new health routine.

Again, there are loads of apps to choose from that cater to those who want to tone up but can’t bear to leave the house: no gym, no excuse!

9. Use free sports facilities

There’s no denying that some sports can be costly and there are plenty that require you to join a team or the gym to take part (ugh, commitment). Luckily, this isn’t the case for everything.

Lots of councils and universities will offer free facilities, whether it’s a field for a kickabout or some tennis courts, so check out what’s available in your area.

If you live near the sea you can also check out if there are any tidal swimming pools, which are almost always freezing, but free.

10. Switch up your routine

Even the laziest of people can start to burn off the calories by making a few simple tweaks to their daily routine.

Pop down to the shops for your weekly groceries instead of buying online and make sure to use a basket instead of a trolley (work those biceps!).

To burn some calories and get your cardio done early in the day, consider cycling or walking to university instead of taking the bus, or just simply get off a stop or two before your destination. Make sure you always take the stairs instead of the lift – it’s the easiest free way to get fit!

11. Last resort: join the gym

Granted, this doesn’t exactly fit the aim of this article, but we know some of you will ignore us and sign up for a gym membership anyway.

If you are going to sign up to a gym, just make sure to get the best deal you can possibly get.

Haggle your membership, ask for a student discount, take advantage of free gym trials and taster personal trainer sessions – do whatever you can to get the price down.

Not only will you start getting fit before you actually spend any money, but it will also help you understand more about your fitness goals and what kind of exercise you enjoy.

It’s so important to look after your mind as well as your body. To help you unwind, we’ve put together a list of the 10 Extraordinary Benefits Of Good Thinking that you can do on a budget.