5 easy and quick ways to get fit for free

5 easy and quick ways to get fit for free: A guide to getting fit without spending money, the key? Use every opportunity to be active.
Stair climbing

5 easy and quick ways to get fit for free

The NHS writes “the secret to getting fit for free is to use every opportunity to be active.” The article on nhs.uk gives a handy guide on how you can get fit and we’ve picked out our favourite activities to help you get fit for free this January. 

Walking and cycling

According to the website, walking is one of the ‘easiest’ ways to get fit and lose weight, it’s also free and can be a fun activity. Those who are able to fit moderate activity, such as walking, into their daily life burn more energy than those hitting the gym on a weekly basis. 

So try to do short walks during the week and plan a long walk with a friend at the weekend. 

Cycling is another great alternative if you can’t make time for walking. 

Walking and cycling
5 easy and quick ways to get fit for free: Walking and cycling

Couch to 5K

Couch to 5K is a free running plan for absolute beginners. Running is great for weight loss, improving heart and lung function, strengthening bones, and giving you a general sense of wellbeing. 

The Couch to 5K plan involves 3 runs a week, with a day of rest between each run and a different plan for each of the 9 weeks.

Find out more about Couch to 5K.

Couch to 5K
5 easy and quick ways to get fit for free: Couch to 5K

Stair climbing

Stair climbing is an easy way to add more activity into your day, it burns more calories per minute than jogging and counts towards your recommended 150 minutes of weekly exercise. 

Research shows regularly using the stairs is good for strong bones, cardiovascular fitness and weight management. It is also a safe, low-impact exercise that requires no equipment. 

Stair climbing
5 easy and quick ways to get fit for free: Stair climbing


Another easy way to keep fit is skipping. It can be done anywhere at any time and a skipping rope costs a few pounds. 

By doing just a few minutes of skipping you’re giving yourself a wide range of health benefits, including heart and lung fitness, stronger bones, balance and flexibility. The average person will burn up to 200 calories during 15 minutes of skipping. 

It’s a strenuous exercise, so start slowly. Try skipping for 20 to 30 seconds, marching on the spot for 30 seconds and then repeat. As your fitness improves, you can increase the time you spend skipping. 

Once you’ve built up your fitness and perfected the basics, there are plenty of different jumps for you to try. 

5 easy and quick ways to get fit for free: Skipping

Trim trails and outdoor gyms

Most of you have seen a trim trail they are made up of simple pieces of exercise equipment, such as parallel bars, leapfrog blocks and balance beans and can be found in parks and recreation areas. 

The gym equipment is free and can be used for various activities – including step-ups, sit-ups, lunges and press-ups, to develop balance, strength and coordination.

Check for your local trim trail and how to use the equipment properly to avoid injury as well as your local outdoor gym equipment. 

trim trails
5 easy and quick ways to get fit for free:Trim trails and outdoor gyms

Exercise tips

5 minutes of running a day may boost longevity 

Best home gym equipment for a compact fitness set-up

Diet tips

How to lose weight in 3 simple steps 

The 3 Best Diet Plans For 2022 

9 simple, quick tips to lose weight fast 



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