Can’t afford the gym? Here are some easy ways to get active at home

Published

1 year ago

October 12, 2024

Can’t afford the gym? Here are some easy ways to get active at home

Watching the Olympics and Paralympics has inspired a number of Australians to get more active. But with the cost of living rising, not everyone can afford a gym membership.

The good news is that there’s a variety of free and low-cost ways to increase your activity levels, including setting up a ‘do it yourself’ (DIY) home gym and program.

We asked the experts for some tips on what equipment you need, and how to get started.

What equipment do I need to do strength-based training at home?

Ange Drake runs 23W, a women’s-only strength and conditioning gym in the inner north of Melbourne.

She says it’s possible to put together a “really great training program with very minimal equipment”.

In terms of a bare minimum set-up, Drake suggests starting with the following, which can be feasibly bought for approximately $50.

An exercise mat
A set of resistance bands
A sturdy step
Basic hand weights, e.g. 2kg, 6kg and 10kg dumbbells OR (if these are unaffordable) start with household items like canned goods
A foam roller
A sturdy chair OR (if you can afford it) an adjustable exercise bench
A skipping rope

These items are all versatile enough to be used for a variety of purposes, while Drake says what is most important is being consistent.

When building a home gym start with the basics, like hand weights and a mat. (Pexels)

“Where a lot of people fall over is that they make the investment into a really great home gym, use it a couple of times and then the motivation wears off,” she says.

Her advice is to start by building as much structure as possible into your routine.

“I advise booking exercise in, so actually physically put it in your diary, whether that’s an online calendar, or one on the fridge for your whole family to see,” Drake says.

“That’s important because you’re making a commitment to yourself that this is the time you’re going to practice the self-care that is physical activity.”

Two women look at a phone while in gym gear. They are standing in front of a black roller door with white writing. — A personal trainer or exercise physiologist can help keep you accountable. (Supplied)

How to write an exercise program

Once you’ve got some basic equipment, you’re going to need an exercise program to follow.

For those who can afford it, Drake advises enlisting a personal trainer or exercise physiologist to help.

“They will be able to give you a well-balanced and structured program, with things you need to do as well as want to do, and make sure you are moving well,” she says.

“Having a coach will also help keep you accountable.”

Full length of young woman doing warm up exercise. Woman is practising in living room. She is at home. — Once you’ve got your equipment, look at putting together an exercise program. (Getty Images: Morsa Images)

Some gyms offer ‘hybrid’ memberships where you can access face-to-face coaching in the first instance, before following an assigned program via an app at home.

YouTube can also be a good resource, but Drake cautions that you cross-reference someone’s qualifications before taking their advice.

“Unfortunately, there are people in this space who promote fitness and nutritional advice that is not backed by science, and who make money off the vulnerabilities of others,” she says.

It is also possible to write your own program by keeping some basic principles in mind.

Hugh Mason, an exercise physiologist and strength and conditioning coach with North Melbourne’s AFLW team, advises targeting multiple muscle groups in a single session.

A man and a woman stand on a grassed oval and talk to each other. — Hugh Mason is a strength and conditioning coach with North Melbourne’s AFLW team. (Supplied)

For example, a 30-minute program could incorporate exercises that build upper body, lower body and core strength.

Some examples include basic ‘body weight’ exercises like squats, push-ups and planks.

Mason advises doing both single and double limb exercises, as well as challenging your muscles to work in different directions.

“You can break exercises down in lots of ways,” he explains.

“So if you do something like a bench press, that’s an upper body ‘pushing’ exercise, whereas if you do a ‘row’ that’s a ‘pulling’ exercise.”

Three men crouch down on a gym floor and look at an iPad. — Exercises can be broken down into categories like push, pull and functional fitness. (Image Road Photography)

Single leg exercises, meanwhile, build ‘functional’ fitness.

“If you think about it, most things in life are done on one leg, like walking up stairs, running and jumping. So you could add in things like a lunge, or a split squat.”

For extra practical benefit, Mason also recommends a ‘carry’ exercise, which means walking while carrying a weight.

“That could mean carrying a weight in one hand, or even a shopping bag full of stuff above your head,” he says.

Cardiovascular or ‘aerobic’ exercise

A good home-based program should also supplement strength training with cardiovascular (aerobic) exercise.

These include popular options like walking, running, cycling and swimming.

A man runs on a beach in running gear. — A good home-based program should supplement strength training with some cardio, like walking, running or cycling.
(Supplied)

No matter which you choose, pacing is key.

“I think because of social media, some people think it’s normal to just go and try to run 10km, or a marathon,” Mason says.

“That’s great, because people are getting into running. But if you haven’t done the appropriate training, it’s probably not going to go well.”

Up to a third of people who run, Mason says, drop out because of some type of injury. But this can be prevented with structured progression.

If you’d like to start running, he advises starting off with 30 seconds of walking, followed by 30 seconds of jogging.

“You can do a kilometre of that [30 seconds walking, 30 seconds jogging] for a week. Then you might add 200-300 meters per week, and build it out from there.”

A woman running wearing a grey hoodie and grey pants. — If you want to run, Mason advises building up slowly from walking. (Pexels: Cottonbro)

You can also progress by doubling the amount you run, as opposed to walking.

“So instead of walking 100m and jogging for 50m, double the amount you run, and build up that way.

“It’s a gradual progression, where you’ll walk less and run more.”

It’s important, however, not to go too fast, too quickly.

“People get really keen, because they’re enjoying it,” he says.

“The endorphins are pumping and they start to feel good.

“But when you’re starting off, you probably want to have a day [of rest] in between whatever you’re doing.”

Drake agrees, adding that ‘more’ is not necessarily better when it comes to cardio.

If you’re time poor, she recommends a 10 or 20 minute HIIT session (high intensity interval training).

Two women in activewear touch hands while holding a plank position on yoga mats on a rooftop. — High intensity interval training can help if you’re time poor. (Unsplash: Louis Quintero)

This could be done with something as simple as a skipping rope, starting with 20 seconds of skipping followed by 40 seconds of rest.

“If what you’re looking for is weight loss, we know that intensity over duration is key,” she says.

“So the idea is to work harder for short bursts of time, and then rest.

“I always say that a good work-out is one that happens, so you’re better off doing two or three 20-minute workouts a week than one 60-minute one that may or may not happen.”

When to progress your program, and why recovery is key

You will know that it’s time to ‘progress’ your exercise routine when something feels too easy.

As Mason puts it, you will eventually ‘outgrow’ an exercise because “the stimulus is the same as what it has been for a while.”

A man in a red shirt stands at the back of a gymnasium and watches on as another man jumps. The jumping man is blurred. — When something feels too easy, that’s when it’s time to progress. ( Image Road Photography)

That’s when you can adapt exercises to make them harder, for example by adding extra weight, repetitions or sets, or challenging yourself to run faster or for longer.

“But the important thing is not to change too many things at once,” he says.

“So maybe don’t increase your running distance and pace at the same time, or your sets and reps at the same time.

“Once you tolerate one of those changes, that’s when you can make the other.”

Finally, it is important to remember that as you progress your exercise program, your need for ‘refuelling’ and recovery also increases.

Common recovery activities include yoga, massage, meditation, ice baths and saunas.

But if the idea of an ice bath makes you squirm, Mason has some reassurance.

“My advice is to do what makes you feel good, because recovery is as much psychological as it is physiological.

“If you don’t like ice baths, don’t do it, because it could make you stressed and have the opposite effect of what you’re looking for.

“If you want to go for a walk on the beach with your dog, or sit in the grass and read a book, that’s great. If that makes you feel good, that’s your recovery.”

Related Topics:cost of living Exercise fitness gym health home gym sport weight loss

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How much exercise is enough? A local doctor says you only need 15 minutes a day – WTOP News

Published

3 hours ago

February 28, 2026

Press Room

How much exercise is enough? A local doctor says you only need 15 minutes a day – WTOP News

Exercise is part of a healthy lifestyle and its benefits are well known and have been for a long time. What is only recently proven by doctors is just how much exercise makes a difference for one’s longevity.

By now, most people understand that exercise is part of a healthy lifestyle; its benefits are well known and have been for a long time. What is only recently proven by doctors is just how much exercise makes a difference for one’s longevity.

For most people who sit at desks or behind the wheel all day, the problem is often finding time to work out. The good news, according to Dr. Julie Chen, an internal medicine and lifestyle medicine doctor at Kaiser Permanente in Gaithersburg, is that a daily exercise routine can be broken down into brief segments.

“The general recommendation is for 150 minutes of moderate activity per week,” Dr. Chen said. “So that is roughly about 30 minutes a day, five days a week. But the important point is it does not have to all be done at once. You can break it up into shorter segments of exercise and still get the same great benefits.”

And those benefits can be tremendous. Chen said that studies have shown going from no exercise a day to only 15 minutes of total exercise a day can “can actually decrease their risk of death, death from all causes, by about 14%.”

“Any movement is actually better than being sedentary,” she said.

Movement can be divided up into short segments throughout the day instead of in one long, strenuous workout and it can still offer the same reductions in the risk of certain diseases.

Now, you might understand there are benefits of exercising for short periods of time, several times per day; but you might be wondering how you can get in the gym several times a day.

Chen advocates for what she calls “exercise snacks” — “small bursts of physical activity that you can get in, two to three minutes at a time throughout the day.”

For example, taking the stairs or doing squats while putting groceries away, walking around the office on a phone call or planking while your dinner is in the microwave. Chen said try to do whatever it takes to get a few minutes of movement in a few times a day.

Chen is also a big fan of fitness apps, including the ones that come built into our smartphones and watches: “Studies have shown that that is really motivating that you can actually track your progress in your app. You can see your trends.”

“Consistency is a really big goal of this effort, and so if you look at your trends over time, that’s going to be a really rewarding aspect of trying to improve your health,” she added.

Beginning an exercise regimen doesn’t need to be complicated or time-consuming. You don’t need to splurge on workout clothes or a gym membership; you just need a few minutes, several times a day, to start reaping the benefits.

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Fitness

Adults hop on viral ‘rebounding’ trend to make exercise fun again — ‘I feel like a kid’

Published

15 hours ago

February 27, 2026

Press Room

Adults hop on viral ‘rebounding’ trend to make exercise fun again — ‘I feel like a kid’

Forget boring home workouts, on-demand HITT classes and cold winter runs.

The latest wellness trend bouncing around TikTok involves a workout you might not even realize you’re doing, and that’s the point. It’s called rebounding. This low-impact exercise involves jumping on a mini fitness trampoline — called a rebounder — to get your heart pumping and support lymphatic drainage.

On Amazon, this best-selling model is currently on sale for just $129. It measures in at just 40 inches, making it ideal for small spaces while still offering room for an adult to jump, squat and jog in place. Users swear it gives them a seriously effective full-body workout, and many remark that it’s “so much fun” to use.

Clinical trials also back the benefits: a 12-week rebounding program for overweight women showed significant improvements in body composition as well as a decrease in diastolic blood pressure.

Ready to jump on the rebounding trend, too? You’d better hop on this Amazon deal fast.

Amazon

This sleek rebounder by BCAN is sturdy and easy to set up, thanks to pre-assembled bungees and simpel video tutorial.

Reviewers say it’s completely changed their workouts, with one remarking they “feel like a little kid again.” Others have also noted it’s much easier on their joints than higher-impact exercises.

“It absorbs impact well and allows for a nice, smooth rebound that is gentle on the joints, making it perfect for a low-impact cardio workout,” one person explained. “Whether I’m doing high-intensity intervals or simply bouncing for fun, the movement feels fluid and responsive.

The BCAN model features an upgraded handlebar for added stability. It’s 8mm premium bungee — with a durable woven outer layer and a 350-strand natural latex core — delivers smooth, quiet bounces, so you can enjoy your workout without disturbing others.

This article was written by Miska Salemann, New York Post Commerce Writer/Reporter. As a health-forward member of Gen Z, Miska seeks out experts to weigh in on the benefits, safety and designs of both trending and tried-and-true fitness equipment, workout clothing, dietary supplements and more. Taking matters into her own hands, Miska intrepidly tests wellness products, ranging from Bryan Johnson’s Blueprint Longevity Mix to the viral Oura Ring to Jennifer Aniston’s favorite workout platform – often with her adorable toddler by her side. Before joining The Post, Miska covered lifestyle and consumer topics for the U.S. Sun and The Cannon Beach Gazette.

Fitness

Fitness trainer with 18 years of experience shares why exercise is crucial for kids: ‘Not just about health and fitness’

Published

1 day ago

February 27, 2026

Press Room

Fitness trainer with 18 years of experience shares why exercise is crucial for kids: ‘Not just about health and fitness’

Exercise is often spoken about in the context of physical fitness – stronger muscles, better stamina and improved overall health. But its value, especially for children, extends far beyond the body. Regular physical activity can quietly shape character, teaching lessons about effort, patience, discipline and resilience that mirror how the real world works. From learning to cope with discomfort to understanding that progress takes time, exercise can become a powerful training ground for life itself.

Exercise is important for kids. (Image generated via Google Gemini)

Also Read | Chennai fitness trainer with 18 years of experience shares 5 simple things to focus on for long-term fitness

Chennai-based fitness trainer with 18 years of experience, Raj Ganpath – founder of the Slow Burn Method, co-founder and head coach at Quad Fitness, and author of Simple, Not Easy – is shedding light on why exercise is important for kids, with the benefits going beyond health and fitness. In an Instagram video shared on February 27, he explains how the impact of exercise extends far beyond physical wellness, shaping resilience, discipline and long-term character development.

Embracing discomfort

According to Raj, exercise is one of the healthiest ways to help children learn how to sit with discomfort in a safe, structured and sustainable way. Life inevitably brings challenges and unease – something adults understand well – but many children today are shielded from situations that test their resilience.

He explains, “Exercise is a great way to experience this discomfort in a safe and sustainable manner. Lifting weights, holding a plank, doing cardio, repping till it burns, all of these things are opportunities to embrace discomfort, opportunities to put themselves in a place where they’re not comfortable and learn from it, opportunities to practice physical and mental resilience.”

Learning hardship

The fitness trainer emphasises that hardship is an inevitable part of life, and meaningful success often requires pushing through moments of difficulty. While most adults recognise this truth through lived experience, children may not always have the same exposure to challenge. Raj believes exercise can bridge that gap.

He elaborates, “It will teach them that they need to do hard things if they want to accomplish something. Getting through a very hard workout, setting a goal and achieving it, completing a task. All of these things are not just random chores. These are incredible opportunities – opportunities to experience hardship and build fortitude.”

Delayed gratification

In today’s fast-paced world, the desire for instant gratification is stronger than ever – and children are growing up at the centre of it. With technology, streaming platforms and 10-minute delivery services, almost everything is available at the tap of a screen. As a result, the ability to wait, persist and work steadily towards a long-term goal can easily take a back seat. Exercise, notes Raj, offers a powerful counterbalance.

He explains, “Everyone wants everything right away today. This is true for us adults too, but it is even more true for our kids because this is the only world they know. A world where everything happens right then and right there, whenever they want it, wherever they want it. Exercise will teach them to wait, to be patient, to trust the process, to fail and still keep going, to work towards something larger that they will get much later. This is a very important character building quality and will serve them well for many, many years to come.”

The fitness trainer concludes, “Exercise is not just about health and fitness. It is a simulation of life itself. A ready-made character building tool available to you to help prepare your kids for life, the raw and real life that they’re going to have to deal with no matter what. So make sure they build the habit and make sure they embrace it.”

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. It is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.