"A champion needs a motivation above and beyond winning." - Pat Riley
Would you like to exercise but don’t want to spend a fortune on gym equipment or gym memberships?
A lot of people have turned to exercise at home and, thanks to modern technology, you can follow fitness classes from the comfort of your own home.
Would you like to lose weight, build muscle, or just get in shape? Here’s how you can adapt your exercise routine to a tight budget?
How to Get Lessons for Free
There are plenty of ways to enjoy exercise for free.
Cardio, pilates, boxing, or yoga can all be practised without costing a fortune.
Join a Sports Club
There are plenty of clubs and associations that offer classes for free or as part of a yearly membership.
The cost will vary but some of them can be very cheap and, by joining a club or association, you’ll also have an excuse to exercise regularly. Some associations organise regular events for new members, too.
Running clubs, for example, might offer sessions for those who’ve just joined. Other associations do welcome meetings to show off how their sport or activity works.
Get Lessons at School
PE is a compulsory subject at schools until age 16 and a great opportunity for exercise and is also an excellent opportunity to try out different sports. Swimming, volleyball, football, gymnastics, athletics, and rugby may be taught at your school.
Completely free, these lessons are technically taught by professionals. If there’s an opportunity to try out a sport that you’re interested in, go for it!
Sports through Social Media
Your telephone or tablet could play the role of sports instructor! Thanks to livestreaming and online instructors, you can get fitness and sports lessons through Facebook and Instagram for free.
You can follow along with a class from the comfort of your own home or in a local gym and there are lots of athletes and instructors online who can offer different types of courses for you.
They can offer sessions for:
- Burning calories
- Building muscle
- Toning muscle
- Improving endurance
- Increasing your flexibility
- Regaining fitness after injury
- Exercising without harming your joints
- Getting started with meditation, yoga, or pilates
There’s surely a YouTube channel, Instagram account, or Facebook page you can follow.
Discover other ways to exercise on a budget
The Best Apps for Exercising
Again, digital technologies are there for those on a modest budget.
There are plenty of free mobile apps to help you with doing sport from the comfort of your own home with very little equipment.
In addition to showing you which exercises to do, they can also:
- Track your progression
- Show you information pertaining to your workout
- Message a community
- Find new running or hiking routes
- Monitor your diet
Here are some of the best free sports apps!
Strava is a popular app amongst runners and cyclists. You can track your runs or rides using GPS and also discover new routes. Strava also features segments, an area where members can compare their times on a specific portion of road, street, or trail.
In addition to helping you discover new places to run, you can also interact with the community through the app. You can make friends and achieve your fitness goals at the same time.
Nike Training Club
Nike offers an effective app to get you moving daily. Created and presented by professional coaches, this app will provide you with a fitness programme as if you had a coach.
Thanks to powerful statistics, you can track your progress and push yourself even further so whether you’re working on your abs, glutes, thighs, arms, etc. you can find workouts and exercises for every part of your body.
7 Minute Workout
The app for busy athletes! Thanks to daily reminders, you’ll never miss your Tuesday squats or Thursday fitness session!
This app offers training sessions that can be done in just 7 minutes. Each exercise lasts 30 seconds and can help you work out quickly. Finding the time to work out has never been as easy.
By following the programme each day, you’ll soon start to see results and, as long as you stay disciplined, you’ll be able to work towards the body you’ve always dreamed of.
This app is very popular with those doing yoga or meditation. In addition to the relaxation sessions offered, Down Dog also has HIIT sessions to help you burn hundreds of calories.
The main advantage of this app is that the exercises and activities are quite varied and you can choose sessions according to how much time you have to do them.
You won’t need to rush to finish your exercise session and risk an injury. You can also choose the style of yoga that works for you as well as chair yoga to help improve your posture at work.
There are hundreds of apps available on both Apple and Android so look for the one that’s right for you.
YouTube Fitness Videos
Why go to a gym when you can exercise from home with a simple yoga mat?
As long as you can see the screen, you’re ready to go.
There are plenty of gyms and fitness instructors that offer video training sessions live or pre-recorded on their YouTube channels. While you will need to break a sweat, you won’t need to break the bank.
Here are a few of our favourites.
Tiffany Rothe Workouts
This YouTuber offers exercise videos as well as live-streaming workouts to followers of the channel. There are exercise sessions for arms and abs, HIIT (high-intensity interval training), leg workouts, workouts for kids, and motivational videos to make you feel like doing some exercise.
This is a fitness Youtube channel with a good variety of video content. There's everything from HIIT workout videos you can follow along to without needing any gym equipment to yoga sessions and workouts you can do with the whole family.
This channel is run by a YouTuber husband and wife power couple that offer a load of workout and training content. This channel has been around for a while so there's plenty of free content to get you started with hundreds of training videos so it'll be a long time before you've seen everything and have to wait for new posts from the channel.
How to Exercise Daily for Free
Whether it’s taking the stairs, doing the housework, dancing with friends, or just going for a walk, there are plenty of ways to exercise.
You don’t necessarily have to exercise in the traditional sense to burn calories. Here’s our advice.
Urban Training, Where Your Town Becomes the Gym
Beyond running, there’s a new way to turn your local area into a gym. Urban training makes use of urban planning to make your local area as effective as a gym.
Whether it’s working out against a wall, stretching on a park bench, or using the facilities in a park, there are many ways to exercise in your local area. When your neighbourhood is a 24-hour gym, you have no excuse for staying on the sofa.
Exercising through Chores
Cleaning, hoovering, and dusting are all ways to get in some exercise. Try some breathing exercises as you do the dishes and consider some mindfulness as you prepare dinner. All of these activities can be part of a well-rounded fitness programme.
Avoid using the dishwasher and vacuum and do the housework while listening to your workout jams!
Avoid the Lift
Going up and down stairs is a simple activity you can do everyday for a bit of exercise. Each way works a different set of muscles so alternate if you do occasionally still take the lift and you can also work your abs as you do.
Dance, Laugh, Live!
Exercising should be fun!
What better way than putting the music on and dancing with your friends?
Move the furniture out of the way and create a little dancefloor to let off some steam.
It’s recommended that you do at least 30 minutes of exercise each day and dancing counts!
If you need help with your personal training, consider getting help from one of the many talented and experienced tutors and coaches on Superprof. You can enjoy personal training face-to-face, online, or as part of a group and since each type of training comes with its pros and cons for you and your budget, you need to think carefully about which is the best solution.
Don't forget that many of the tutors and coaches on Superprof offer the first session or hour for free. You can use these sessions to try out various professionals before choosing the one that's right for you. After all, you must get on well with your coach as you may be seeing a lot of them depending on how ambitious your goals are.