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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13 Strength-Training Moves That Taylor Swift Used to Prep for the ‘Eras Tour’

Published

5 hours ago

December 19, 2025

Press Room

13 Strength-Training Moves That Taylor Swift Used to Prep for the ‘Eras Tour’

In “The End of an Era,” Taylor Swift gives fans a behind-the-scenes look at the workout routine that helped her prepare for her “Eras Tour.”

Episode 3 of the six-part Disney+ docuseries follows Swift as she hits the gym throughout the tour, which ran for nearly two years.

Since each show lasted over three hours, Swift enlisted the help of personal trainer Kirk Myers to help her focus on endurance so she could maintain her energy throughout each concert.

“There are a lot of things that we pulled off on this tour that I’ve never even attempted on past tours. I think the longest show I ever did before was 2 hours and 15 minutes,” she said during the episode. “I never would have believed you if you would have told me we would be doing a 3.5 hour show. Now, saying that is one thing. Doing that physically is another.”

In order to dance and sing for that long, the 36-year-old had to make certain lifestyle changes.

“I really had to up my game in terms of physical training,” she said.

While reflecting on her workout routine, Swift joked that it wasn’t for the faint of heart. “I’ve never worked out this much in my life. It’s horrible,” she added.

Here are just a few of the exercises Swift focused on as part of her “Eras Tour” workout routine.

She Prioritized Strength Training

Episode 3 of the docuseries shows Swift in the gym prioritizing strength training. She can be seen doing the following moves:

Battle waves and wave slams
Ski machine
Resistance band-assisted pull-ups
Medicine ball sit-up throws
Overhead hammer slam
Assisted reverse crunch
Hanging knee raise
Medicine ball slams
Medicine ball Russian twists
Reformer plank pikes
Crossover crunch with ankle weights
Medicine ball side throws
Bosu ball squat and press

She Did Lots of Pull-Ups But Hated Them

Swift can be seen doing pull-ups assisted by a resistance band and revealed that she has a “strong dislike” for them.

“In no way do I ever apply this at any point in the show. I just want to flag that as I do every time I have to do pull-ups,” she quipped.

Swift’s personal trainer encouraged her and said she’s gotten “stronger” throughout the years while performing the exercise.

“It’s from all the pent up rage and resentment I have for them,” she joked.

She Started Training 6 Months Before the Tour Began

While reflecting on her workout routine, Swift said she started planning for the tour early on.

“Six months ahead of my first rehearsal, (I was) running on the treadmill every single day at the tempo of the songs that I was playing while singing them out loud,” she said. “You just don’t want them to see you panting.”

Swift previously spoke about her intense treadmill workout in an interview with Time.

“Every day I would run on the treadmill, singing the entire set list out loud,” she told Time. “Fast for fast songs, and a jog or a fast walk for slow songs.”

She Did a LOT of Cardio

Dancing and singing for over three hours is a killer workout, especially when you’re running around the stage all night long. In the docuseries, Swift noted that two of her songs are particularly difficult to perform.

“‘1989’ and ‘Reputation’ are very high cardio. Anything’s hard when you’re scaling a stage that goes the entire length of an NFL stadium,” she said. “I think I run like 8 miles in the show.”

Fitness

5 top-rated exercise bikes for home to stay active, burn calories, and boost fitness in 2026

Published

17 hours ago

December 19, 2025

Press Room

We are inching towards the end of 2025, and it’s time for New Year fitness resolutions. Staying active during the year-end can be tough. Cold weather, holiday celebrations, and packed schedules often push workouts to the back, leaving many feeling sluggish or stressed. But you don’t have to wait for the new year to get moving. An exercise bike offers a simple, no-excuses solution, bringing effective workouts right into your home. It eliminates travel, weather, and time barriers, making it easy to stay consistent.

No gym. No excuses. End the year fitter with a home exercise bike. (Adobe Stock)

Beyond convenience, cycling is a low-impact exercise that improves cardiovascular health, boosts mood through the release of endorphins, and helps manage holiday weight without straining the joints. Even short, daily rides can maintain energy, strengthen the heart, and support overall wellness, helping you finish the year fitter, healthier, and more active.

Why choose an exercise bike?

Exercise bikes offer a low-impact cardio that works. Here are some key reasons why an exercise bike may be better than doing no exercise at all!

Joint-friendly cardio

A report by the Scandinavian Journal of Rehabilitation Medicine Supplement states that cycling delivers an effective cardiovascular workout without the high-impact stress on knees and joints that comes with running, making it ideal for year-round use.

Metabolic boost

Regular pedalling helps keep your metabolism active, supporting calorie burn even on lighter or rest days. Consistent cycling can help maintain an energy balance and assist in managing holiday weight gain.

Mental clarity

Beyond physical benefits, cycling serves as a form of active recovery. A short ride after a long day can help reduce stress, improve focus, and boost your mood, thanks to the release of endorphins and gentle movement that relaxes both your body and mind, reports Health Shots.

Helps you keep lifestyle diseases at bay

According to a study published in the journal PLOS Medicine, cycling can help prevent diseases like heart attacks, hypertension, and type 2 diabetes, which stem from living a sedentary lifestyle. If practised regularly, cycling can even help you manage or control pre-existing lifestyle diseases as well.

5 top-rated exercise bikes for home to stay active

If low-impact, joint-friendly workouts are your goal, HT Shop Now has shortlisted 5 exercise bikes for home based on user ratings, reviews, and overall feedback. Ideal for beginners or those returning to fitness, they support knee-friendly cardio, help maintain stamina, and make home workouts convenient and effective.

The Sparnod SAB-05 Air Bike Exercise Cycle is perfect for a full-body, low-impact workout at home. Its dual-action arms and legs provide simultaneous upper and lower body engagement, while adjustable resistance allows beginners and advanced users to tailor the intensity. Ideal for anyone looking to boost stamina, burn calories, or rehabilitate joints safely, the back support provides added comfort for longer sessions.

The PowerMax Fitness BU‑201 Dual Action Air Bike stands out with its adjustable cushioned seat and moving handles, making it comfortable and versatile for users of different heights. The dual action design engages both upper and lower body for a more effective workout. Non‑slip pedals ensure secure footing, while adjustable resistance lets you tailor intensity. Ideal for home workouts, it supports up to 120 kg and enhances overall cardiovascular fitness.

Looking for an exercise bike that keeps you motivated? The Lifelong Fit Pro Spin Fitness Bike features a clear LED display, a smooth 7 kg flywheel, and adjustable resistance, allowing for fully customizable cardio workouts. Its cushioned, adjustable seat and non-slip pedals ensure comfort and stability, while supporting up to 120 kg. Perfect for home workouts, it helps track progress, burn calories, and stay consistent with daily fitness goals.

Looking for a cardio machine that’s easy on your joints? The Reach AB 110 Upright Air Bike provides a smooth, low-impact workout with adjustable resistance and both moving and stationary handles, offering varied exercise options. Its cushioned seat adds comfort for longer sessions, and the design minimises knee and joint strain. Ideal for home gym cardio, it supports up to 110 kg and helps you stay active safely.

Many users love the Cardio Max JSB HF175 Exercise Cycle for its ease of use and versatility in home workouts. The dual-action design allows you to work both your upper and lower body, while adjustable height and resistance make it suitable for all fitness levels. Easy DIY installation means you can start exercising quickly. Its sturdy build and smooth motion help users enjoy low-impact cardio sessions without straining their joints.

FAQ’s: 5 exercise bikes for home

Why choose an exercise bike for home workouts?
They offer low-impact cardio, easy accessibility, and consistent daily activity without the need for a gym.
Can exercise bikes help with weight management?
Yes. Regular cycling helps burn calories, boost metabolism, and support a healthy weight.
Are these bikes suitable for beginners?
Absolutely. Adjustable resistance and seats make them beginner-friendly and customizable.
Do exercise bikes strain joints?
No. Cycling is a low-impact activity that protects knees and joints while providing an effective workout.

Disclaimer: At Hindustan Times, we help you stay up-to-date with the latest trends and products. Hindustan Times has an affiliate partnership, so we may get a part of the revenue when you make a purchase. We shall not be liable for any claim under applicable laws, including but not limited to the Consumer Protection Act, 2019, concerning the products. The products listed in this article are in no particular order of priority.

Fitness

Holistic health, fitness goes to the dogs

Published

1 day ago

December 18, 2025

Press Room

Holistic health, fitness goes to the dogs

U.S. Army Spc. Matthew C. Skalisky, patrol explosive detector dog handler, and Beza, a military working dog, both assigned to the 525th Military Working Dog Detachment (Vicenza), 18th Military Police Brigade, complete an explosive detection training lane at Caserma Ederle, Vicenza, Italy, Nov. 6, 2025. The Canine Holistic Health and Fitness Program mirrors the Soldier H2F model, promoting total health and readiness for the Army’s canine teams. (U.S. Army photo by Sgt. Michael Westendorf)
(Photo Credit: Sgt. Michael Westendorf)

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Back to U.S. Army Southern European Task Force, Africa

VICENZA, Italy — For the handlers of the 525th Military Working Dog Detachment, readiness isn’t just about the mission, it’s about maintaining the total health of their most trusted partners. Through the U.S. Army’s new Canine Holistic Health and Fitness program, the Vicenza-based detachment is redefining what it means to be mission ready, one paw at a time.

The Army established the K9H2F program under Army Directive 2025-16 to enhance the wellness, performance and quality of life of MWDs, Aug. 21, 2025. The directive mandates all Army MWD units to implement comprehensive health and welfare standards, aligning with Department of War and Army veterinary care policies.

Modeled after the Soldier Holistic Health and Fitness system, K9H2F takes a science-based, whole-dog approach addressing physical fitness, nutrition, behavioral health and recovery. For the 525th MWD team, that means every dog receives the same level of conditioning and care as any elite military athlete in uniform.

Unleashing potential: military working dogs benefit from new holistic health program — 1 / 2

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U.S. Army Staff Sgt. Payton R. May, kennel noncommissioned officer in charge, and Beza, a military working dog, both assigned to the 525th Military Working Dog Detachment (Vicenza), 18th Military Police Brigade, conduct a take-down training exercise at Caserma Ederle, Vicenza, Italy, Nov. 6, 2025. The Canine Holistic Health and Fitness program mirrors the Soldier H2F model, promoting total health and readiness for the Army’s canine teams. (U.S. Army photo by Sgt. Michael Westendorf)
(Photo Credit: Sgt. Michael Westendorf)

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“Our dogs are tactical athletes,” said U.S. Army Staff Sgt. Payton R. May, kennel noncommissioned officer in charge assigned to 525th MWD Detachment (Vicenza), 18th Military Police Brigade. “They train hard, they work hard and they deserve the same attention to fitness, nutrition and injury prevention that we give our Soldiers. The H2F program helps us keep them in top condition so they can perform safely and effectively in any environment.”

A key component of the directive, the Partner and Wellness program, ensures handlers and their assigned MWDs relocate together during permanent changes of station, strengthening continuity and the human-K9 bond.

“When I PCS’d [permanently changed duty stations] to Italy, being able to bring my dog with me made a huge difference,” said U.S. Army Spc. Matthew C. Skalisky, a patrol explosive detector dog handler assigned to the 525th MWD Detachment. “It helps us maintain that trust and teamwork that can’t be replaced. The PAW program makes sure that bond doesn’t get broken.”

Each MWD now follows structured conditioning routines designed to build strength, endurance and agility while reducing the risk of injury. Specialized diets, recovery protocols and enrichment activities round out their regimen, ensuring each dog remains physically capable and mentally resilient.

Unleashing potential: military working dogs benefit from holistic health, fitness — 2 / 3

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U.S. Army Spc. Abigail M. Bentle, patrol drug detector dog handler, and Soyer, a military working dog, both assigned to 525th Military Working Dog Detachment (Vicenza), 18th Military Police Brigade, complete a narcotics detection training lane at Caserma Del Din, Vicenza, Italy, Nov. 5, 2025. The Canine Holistic Health and Fitness program mirrors the Soldier H2F model, promoting total health and readiness for the Army’s canine teams. (U.S. Army photo by Spc. Destiny Baker)
(Photo Credit: Spc. Destiny Baker)

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According to U.S. Army Sgt. Maj. Viridiana Lavalle, Military Working Dog program manager at Headquarters, Department of the Army, the initiative marks a major step forward in modern K9 care.

“Proactive and data-driven K9 care is essential for optimizing the performance and longevity of MWDs, directly impacting mission readiness and effectiveness,” Lavalle said. “By leveraging advanced analytics to monitor health metrics, exercise regimens and behavioral patterns, handlers can implement tailored care strategies that enhance the holistic health of MWDs.”

This strategic approach not only improves the physical capabilities of these vital assets but also supports K9 mental resilience, ensuring they are fully prepared for the demands of their critical roles.

“Ultimately, investing in comprehensive K9 care through data-driven insights enhances operational effectiveness, contributing to mission success and the overall safety of military personnel,” Lavalle said.

The holistic approach extends beyond the kennel. Handlers train alongside veterinary and behavioral specialists to better understand each dog’s unique needs, improving communication and enhancing mission effectiveness.

“The bond between handler and dog is everything,” May said. “When you have that trust, that connection, the dog performs with confidence. The H2F program helps us strengthen that bond through better training, stress management and recovery practices.”

From explosives and narcotics detection to patrol duties across Europe and Africa, the 525th’s military working dogs play a vital role in safeguarding Soldiers and installations. The K9H2F program ensures those capabilities remain sharp on every mission, in every environment.

“Investing in our dogs’ health is investing in readiness,” said U.S. Army Spc. Abigail M. Bentle, a patrol narcotics detector dog handler with the 525th MWD Detachment. “They’re not just assets, they’re teammates. When they’re healthy, confident and capable, our entire formation is stronger.”

Under the directive, the U.S. Army provost marshal general oversees program criteria and compliance, while the surgeon general of the U.S. Army coordinates implementation guidance. Commanders are required to meet new

Related Stories

Military Working Dogs: Guardians of the Night
https://www.army.mil/article/56965/military_working_dogs_guardians_of_the_night

Four-legged fighters
https://www.war.gov/Multimedia/Experience/Four-Legged-Fighters/

Fort Buchanan K9 team certification: readiness in the making
https://www.usar.army.mil/News/News-Display/Article/3813932/fort-buchanan-k9-team-certification-readiness-in-the-making/

About SETAF-AF

U.S. Army Southern European Task Force, Africa (SETAF-AF) prepares Army forces, executes crisis response, enables strategic competition and strengthens partners to achieve U.S. Army Europe and Africa and U.S. Africa Command campaign objectives.

Follow SETAF-AF on: Facebook, Twitter, Instagram, YouTube, LinkedIn & DVIDSkennel and enrichment standards within 90 days, and the policy will be incorporated into Army Regulation 190–12 within two years.

For the Soldiers and K9s of the 525th MWD Detachment, holistic fitness isn’t just a program, it’s a commitment to excellence that keeps both handlers and their four-legged partners ready for any mission.