How to Exercise for Free: Staying Fit Anywhere, Anytime
Getting fit doesn’t have to cost a lot of money at all. In fact, it doesn’t have to cost a thing! With the willingness to work hard and think outside the box, you can get in your daily workout for free. Here’s how.
1. Embrace bodyweight workouts
Your body is the only equipment you need for an effective workout. Bodyweight exercises are versatile, scalable and can be done anywhere — at home, in the park or even the office.
- Start with the basics. Push-ups, squats, lunges and planks are excellent full-body exercises.
- Create circuits. Combine 5-6 exercises into a circuit for a high-intensity workout. For example: 10 push-ups, 20 squats, 15 lunges and 30 seconds of planking. Repeat 3-4 times.
- Progress as you grow stronger. Modify exercises to increase difficulty and reps over time.
2. Embrace the outdoors
Take to the outdoors for a refreshing and free alternative to the costs of gym memberships.
- Walking or running. Hit the trails, explore your neighborhood or jog around a local park.
- Stair workouts. Use outdoor staircases for cardio and lower-body strength. Run or walk up and down, incorporating squats or lunges between sets.
- Calisthenics in the park. Many parks now have fitness stations that are equipped with bars for pull-ups, dips or other exercises.
Outdoor workouts improve physical fitness while boosting mental health by exposing you to fresh air and sunlight.
3. Make everyday activities count
Incorporating movement into your daily routine can help you stay active without dedicating extra time to exercise.
- Take the stairs. Skip the elevator and opt for stairs whenever possible.
- Bike instead of drive. Cycling to work or running errands can double as a workout.
- Active breaks. Use work breaks to stretch, do a few squats or take a short walk.
- Don’t be lazy with housework. Yes, you can take the easy way out and let the Roomba do your vacuuming and even mopping, but did you know these activities can burn up to 200 calories an hour?
Even small changes can add up to significant health benefits over time.
4. Try fitness apps and online videos
Technology has made it easier than ever to work out from anywhere.
- Fitness apps. Apps, like Nike Training Club, FitOn or 7-Minute Workout offer guided sessions tailored to your fitness level.
- YouTube channels. Channels, like Fitness Blender, Yoga with Adriene or Fit with Sally provide free workouts ranging from yoga to strength training.
- Virtual challenges. Join online fitness challenges to stay motivated and track your progress.
5. Explore low-cost equipment
If you want to add variety to your workouts, a few pieces of affordable equipment can go a long way.
- Resistance bands. Lightweight and portable, resistance bands are perfect for strength training.
- Jump rope. A jump rope provides an intense cardio workout that’s fun and effective.
- Dumbbells or kettlebells. Consider investing in a small set for more versatile exercises.
These items are easy to store and can be used in small spaces, making them ideal for home workouts.
6. Incorporate fun activities
Exercise doesn’t have to feel like a chore. Engage in activities you enjoy to stay active without it feeling like work.
- Dancing. Put on your favorite music and dance around your living room. It’s great cardio!
- Sports. Join a local league for soccer, basketball or tennis; or organize casual games with friends.
- Hiking. Explore nearby trails to combine exercise with adventure.
The key is finding activities that are so enjoyable, you forget you’re working out.
7. Use your furniture
Turn everyday furniture into workout tools:
- Chairs. Use a sturdy chair for tricep dips, step-ups or seated leg lifts.
- Couches. Do incline or decline push-ups using your couch.
- Walls. Wall sits are a great way to strengthen your lower body.
With a bit of creativity, your home can double as a fitness studio.
8. Set goals and stay accountable
Without the structure of a gym, self-motivation is crucial:
- Track your progress. Use a fitness journal or app to monitor improvements in your strength, endurance or weight.
- Find a workout buddy. Exercising with a friend keeps you accountable and makes it more fun.
- Celebrate milestones. Reward yourself for reaching goals to stay motivated.
Exercising without the gym is not only possible but also empowering. A healthier, happier you is just a few steps away!