Wave goodbye to expensive workouts and try out these expert-approved, fat-burning alternatives – without spending a penny!
Cost of living crisis derailing your fitness goals? You’re not alone. High inflation means those pricey gym memberships might just be another luxury you’re sacrificing to save your bank balance. In fact, a recent survey found that 62% of Brits have had to make cuts to their fitness spending due to rising prices*. But don’t panic. ‘It’s possible for people to achieve a high level of fitness without spending money,’ reassures personal trainer Tommy Hogan-Wilkes. Here’s how…
Walk it off
Walking costs nothing, requires no equipment and promises an appealing bouquet of health benefits. Plus, now the sunshine is making a comeback, there’s no excuse not to get out for a ramble. Just 30 minutes of exercise, including walking, five times a week reduces the risk of cardiovascular disease, cancer and type 2 diabetes, and can significantly improve symptoms of depression or anxiety.
Think NEAT
NEAT (Non-Exercise Activity Thermogenesis) is the calories burnt from everything we do outside of sleeping, eating and regular exercise. In other words, it’s the exercise you do without knowing it, such as wandering around the house. ‘Even seemingly trivial physical activities, such as typing, increases our metabolic rate,’ says sports coach Craig Dyce. An hour’s dusting around the house will burn 166 calories, while 60 minutes spent vacuuming will use up 175 calories.
Stay social
Parkrun organises free, weekly 5km meet-ups at more than 1,000 locations across the UK. Some even advertise a place to meet with your fellow runners (or walkers) afterwards. Take a flask of coffee and join in. Visit parkrun.org.uk to find out more.
Show the garden some love
The average adult can burn 51,428 calories a year just by gardening**. Want an all-over tone-up? Try raking leaves. ‘Raking requires lifting, twisting, bending and reaching – and these use different muscle groups,’ says Nicola Addison, CEO of fitness app Cover Ninja. In just 30 minutes, you can burn around 171 calories mowing the lawn, 152 calories digging and 135 calories weeding.
Take the plunge
Discover your local wild swimming spot at wildswimming.co.uk. ‘Swimming works a variety of muscles including your glutes, hamstrings, and back and shoulders,’ says Harry Griffiths, a personal trainer from OriGym.
According to Harry, the average swimmer can burn up to 200 calories during a 30-minute swim. New to the water? Harry advises joining
