Gym memberships are pricey and the weather is making it harder than ever to get out and exercise, but you don't need pots of money to get fit
If you're looking after your pennies ahead of the expensive Christmas season, but still want to fit into your party outfit, there is hope!
Getting fit doesn't have to mean an expensive gym membership or pricey fitness equipment. Here's how...
Working out from the comfort of your own home (REX)
Working out from the comfort of your own home (REX)Get fit with the help of Army physical training instructors
If you are a fair weather exerciser (and let's face it, as the hours of daylight dwindle who isn't?) then there are plenty of plans you can do at home, giving you no excuse over the winter.
The best thing about getting fit is being able to see the rewards and benefits and with the 100% Army Fit app you can build your fitness to the level of a soldier in training, thanks to simple exercises to increase your strength, stamina and confidence.
As you get fitter you can compare your levels against all the current fitness requirements for different jobs in the army and see just how fit you are.
Work up a sweat doing the housework
It doesn't sound particularly appealing but actually combining housework with working out has been found to be an excellent way to maximize your time. Research has found that people who do housework tend to be fitter and healthier than those who don't.
You can burn up to 50,000 calories a year if you put some real effort into the housework, that’s 14lbs in fat or exactly one stone over the course of 12 months.
Vacuuming for one hour can help you burn 193.7 calories, dusting 173.6 and mopping floors 193.7 so it's up to you - working out AND getting a sparkling house or heading to the gym and coming back to the same old mess. It's not looking so bad now, is it?
Interval training with a difference
If you find time is at a premium then interval training during the adverts of your favourite programmes is something everyone can manage.
Interval training is working out at a very high level for a short burst, followed by a recovery period, then another burst.
So you could try doing burpees for 60 seconds, followed by a 20 second rest three times in a row.
Studies have found this type of exercise to be as effective or better than longer, lower intensity exercise so you should really notice a difference.
Other exercises to try include squats, dips using a dining chair and crunches on the carpet in front of the TV.
Be creative with equipment
Gym equipment doesn’t have to cost the earth, or indeed anything. Cans, tins and bottles all make good hand weights and you can change the weight depending on what you fill them with.
A sturdy chair can replace a bench and you can use the stairs instead of a stepper.
If you are looking for specific equipment though, it’s worth keeping an eye on websites such as Freecycle because there are always people looking to create space at home by getting rid of unused fitness equipment.
Yoga is easy to do at home (REX)
Yoga is easy to do at home (REX)Try Yoga
Yoga is a great exercise for the mind, body and spirit and the best thing is it’s easy to do at home because all you need is space for a mat.
There are plenty of free tutorials online and free apps for your phone, so you can follow the instructions to make sure you are doing the moves correctly.
Doing it in the privacy of your own home also saves any embarrassment if you're not very flexible. Plus - no full length mirrors is definitely a benefit.
Take the gym outdoors
When we do get crisp clear days, exercising outside is till on the cards.
Research by the University of Essex shows that exercising outdoors boosts people’s physical and mental health more than going to indoor gyms, even when it's a bit chilly.
With this in mind, the National Trust has worked with Eco Fitness to devise a free outdoor fitness programme you can follow whatever the weather.
The 31-day plan has been designed to ease people into an outdoors regime where exercise is fun rather than a chore. No equipment is needed and exercises in the challenge include power walking, tree press-ups and ‘spotty dogs’ (stepping backwards on the spot using opposite arms and legs).
