Getting fit is 100% free. You don’t need a trainer. You don’t need a gym membership. You don’t even need weights. Contrary to popular belief, finding ways to work out for free is easy—and fun! You just need a bit of know-how and some planning and creativity.
I once saw a homeless guy doing tricep extensions with a full trash bag in downtown Berkeley. I mean, if he can do it, you can do it, right?
NO, I’m not advocating for you to do the same thing (unless you want to!). I’m just making a point. What you DO need? Motivation. Not just “I kinda want to get in shape” motivation, but “I need to make this happen!” motivation. Don’t worry—it’s not as hard to come by as it seems, and there are plenty of ways to find it, or recover it once it’s lost.
Here are some ways to work out for FREE. I suggest using a combination of the below ideas for a varied workout plan that doesn’t even touch your bank account.
Plan ahead.
The most important aspect of broke fitness is planning. You have to work around daylight hours, weather, family schedules and your schedule. Figure out where you are working out, what you have available, and then plan a workout, with the understanding that things may change.
Bodyweight workouts work best because you can do them almost anywhere with minimal baggage. Of course, if you have equipment, you can use that, but it’s difficult if you’re working out away from home. Also, it’s a good idea is to have something that takes time. Any stopwatch or clock will do for a simple circuit. There are several free apps of interval timers you can download if you want to do an HIIT workout.
Write down your workout, but stay flexible. Maybe the pull-up bar will be busy when you’re there or the ground will be wet. Maybe your kid is sleeping and you have to make minimal noise.
Work out outside.
Go for a run or walk.
This is the obvious answer: head outside and start moving. Ideally there’s a track, pond, beach, park, river or trail, but if not, run or walk around your neighborhood. Or go for a powerwalk. Rollerblading? I used to do that in college. Prancercise? (Joking about that one, but you do you.)
Do a workout outside.
The best option for doing a workout outside is a local park or track where others are also working out. That way, you won’t be the one weirdo doing push-ups and burpees where everyone else is picnicking. Look for parks with pull-up bars, as they attract the calisthenics crowd and you won’t be alone.
If you don’t mind being that one weirdo (I don’t), then find a park or beach where you can work out without being disturbed. Be sure to work out during daylight hours in an area that’s safe. If possible, bring workout gloves or a mat in case the ground is dirty or wet. Stay flexible! If you don’t have gloves and you need them, or the equipment is full, have a contingency plan.
Work out at home.
There are lots of benefits to working out at home. There’s no travel, it’s easier to fit in the time, and any equipment (if any) is already there. And you’re already paying the space!
However, you might have children or roommates to work around,or neighbors below you that you don’t want to disturb. It can also be harder to motivate yourself working out at home. All of that can be fixed with a little planning. Get up early or work out during naptime. Communicate with your housemates or family that you’re not to be disturbed. Find exercises with little to no jumping or noise.
Workout for free with an online trainer.
There are loads of workouts online these days, and many that are free. My go-to sources for free online workouts are: LovingFit, Zuzka Light’s old workouts from her Bodyrock days, Melissa Bender, GiryaGirl and Fitness Blender. Hannah Eden has lots of workouts available on her Instagram and Facebook. And there are SOOO many more out there.
Of course, check out my workout page as well. At the time of this post there isn’t much there, but I will be steadily uploading workouts going forward. I have hundreds in my personal archives, many of which are bodyweight.
Join a free workout, sport or running group.
If you like to have others around when you work out, do some searching for free options where you live. I live in New York, and the city has some free workout classes around the city in the summer. If you’re not in New York City, check with your local Parks Department. Most Lululemon stores have free running clubs that meet once a week. You could also check Meetup.com for fitness groups in your area. Keep in mind that some might cost money, so just check the details.
Not usually free, but on-the-cheap options.
Make your own equipment.
I wish that making your own equipment were 100% free, but it does usually cost a little money. Sandbags are an excellent and versatile tool that you can easily make. I made mine out of a reusable grocery bag, pea gravel (It was about $12 from the local home improvement store) and lots of duct tape. I also made a soft medicine ball out of a 10lbs dumbbell I already had, an old comforter, a reusable grocery bag and duct tape.
In order to do Aussie pull-ups, I used to place a broom handle across two chairs. I later used a walker that I found at my local secondhand store instead, which also works well for dips.
Get creative! Look online and you’ll find tons of options. And it’s fun and kind of badass to have homemade equipment.
Join a subscription service.
If the free online trainers aren’t quite hitting the mark, join a subscription service. They are usually cheaper than a gym. Bodybuilding.com has a subscription for only $8.99/month and they offer a free week to try it out. I highly recommend Hannah Eden’s FYR on the site, which I did—twice—and still use. The trainers I mention above have subscription services, as well as many others out there. You usually have access to hundreds of high-quality content for only $10 or $15 a month, plus a community where you can share and receive insights.
Invest in one or two pieces of versatile equipment.
You can get far with a pull-up bar in your house or apartment, and you don’t even need to install it. Check out this one, which you can just place above a doorway, no drilling necessary. A couple of dumbbells or kettlebells are another great idea. You can get a weight that you find versatile, or you could go in for a bit more and get adjustable dumbbells or adjustable kettlebells.
Join a cheap gym.
Yeah, I know, this whole article about avoiding gym membership, but there are some cheap options out there. Because so many gyms are expensive with hidden joining fees, many gyms have taken note and offer a simpler and cheaper membership. I am a member of Blink in New York City, which has memberships ranging from $15 to $25 a month (in addition to a $45 annual fee). Also check out your local YMCA, which often has a sliding scale option.
Also, find out if your your job will reimburse you for a gym membership, as many do. If not, check your health insurance provider.
The bottom line.
Never let finances stop you from getting and staying fit. Without a gym to go to, you just have to be a little more creative and flexible, which is great for your fitness anyway.