Get Fit for free

As the credit crunch continues, a third of Brits now say they can’t afford to exercise. Here’s how to get as fit as a fiddle – without opening your purse

Work out indoors

“The home provides your very own private gym but without the high monthly fees!” says fitness trainer Spencer McGawley (www.spencerjmcgawley.com). “You just have to know where to get started.”

Press-ups
For toned arms, strong shoulders and core strength. If you find them hard, keep your knees on the floor. Set your hands a bit wider than shoulderwidth apart, keeping your arms straight. Lower your arms to a 90-degree angle, then press up strongly. Try three sets of 30 seconds.
Dips
For shapely arms and a strong back. Sit on a knee-high ledge, gripping the edge with your hands (a step or coffee table will do but make sure it can hold your weight). Move your feet as far away from the ledge as you can, so your bottom moves off the seat, while keeping a straight back. Straighten your arms, then lower until they bend to 90 degrees. Repeat for 30 seconds, rest. Do three sets.

Dynamic bends
For abs of steel and great core strength. Stand with feet shoulder-width apart. Place hands on hips then lean backwards, so you feel your abs stretch. Take a deep breath in, then bend forward and down as fast as you can, squeezing your abs and exhaling. Breathe in deeply as you straighten up. Do 25 times.

Step-ups
For a tight bottom and lean thighs. Step up with your right then left foot, then down in the same order. Next, step up with your left, then right and down in the same order, so you work both sides equally. Repeat for one minute, three times.

Squat thrusts
All-over toning and a great cardio workout. Starting in a press-up position, jump your feet forwards, towards your waist, before thrusting them back to the start position. Do for 30 seconds, three times.

Squats
For buns of steel and thighs of iron. Stand with feet shoulder-width apart, hands on hips. Squat until your thighs are parallel to the ground, then drive up strongly. Do for one minute, three times.