40 ways to get fit for free

2026 is nearly here, and, if getting fit and spending less are on your New Year wish list, you’re in luck.

You don’t need fancy gyms, pricey gadgets or expensive classes to get moving. You just need a bit of creativity, consistency and enthusiasm.

Here are 40 fun, simple and totally free ways to get fit, no subscriptions in sight!

1. Use DIY weights

Instead of splashing out on dumbbells, use what you already have. Bags of rice, tins of beans, or plastic bottles filled with water or sand make great weights.

2. Master bodyweight exercises

Push-ups, squats, lunges, planks, sit-ups and wall-sits all use your own body as resistance, and they’re incredibly effective.

3. Skip with an old rope

Skipping gets the heart racing and burns calories fast. Even if you’ve got no rope, you can mimic the movement, it still works!

4. Turn housework into a workout

Scrub harder, vacuum faster, lunge while dusting. Housework can burn 100-300 calories an hour if you do it with gusto.

5. Dance like nobody’s watching

Put on your favourite tunes and dance around the living room. It’s joyful, stress-busting and can burn up to 600 calories an hour.

6. Walk whenever possible

If it’s walkable, walk it. School runs, short errands, popping to the shops, it all adds up and is great for your body and mind.

7. Get off public transport one stop early

If walking the whole way isn’t realistic, hop off the bus, train or tube one stop early and stretch your legs.

8. Take up jogging

All you need is a pair of trainers and a route. Start slow, build gradually, and enjoy the freedom.

9. Try Couch to 5K

This free programme takes complete beginners from zero to running 5K in around nine weeks, perfect if you like structure.

10. Take part in a parkrun

Parkruns are free, weekly, timed events held across the UK. Run, jog, walk or volunteer, everyone’s welcome and it’s a great way to set you up for the weekend. Find your nearest one here. 

11. Kick a ball around

Football, frisbee, rugby… just grab a ball and head to the park, with or without the kids!

12. Walk the dog a little further

Dogs need exercise anyway, so extend the walk and enjoy the fresh air together.

13. Play fetch with the dog

Throwing, walking, bending and running, it all counts, and your dog will love you for it.

14. Always take the stairs

If it’s a choice of the lift or stairs, take the stairs every time. Your legs and glutes will thank you for it.

15. Use outdoor gym equipment

Many parks have free outdoor gyms or ‘trim trails’ as they’re known as. They’re brilliant for strength and cardio, and, of course, completely free.

16. Follow free fitness videos

YouTube is packed with free workouts, everything from yoga, Pilates, HIIT and dance, to strength training and more.

17. Try wild swimming (safely)

Cold, invigorating and completely free, wild swimming is great for body and mind. Always check safety first.

Wild Swimming has a map of known swimming spots across the UK.

18. Look for free local swimming

Some councils offer free swimming sessions, especially during school holidays. Get in contact with your local council or leisure centre.

19. Stretch on the sofa

While watching TV, do ankle circles, leg lifts, neck rolls or gentle stretches, to stretch the muscles and get the blood circulating.

20. Take movement breaks at work

If you’re sat down all day at a desk, stand up every 30 - 60 minutes. Stretch, walk, or do a few squats to get the heart rate up and work the joints.

21. Do a morning stretch routine

Five minutes when you wake up can loosen stiff muscles and set the tone for the day.

22. Try stair workouts at home

Run up and down the stairs, do step-ups, or hold wall-sits at the bottom.

23. Walk and talk

Instead of meeting in the café, or pub, catch up with friends or family while walking.

24. Garden with enthusiasm

Digging, weeding and mowing all count as exercise, and you get a nicer garden too.

25. Play with your kids

Tag, hide-and-seek, football, bike rides, kids can be the best personal trainers.

26. Follow a free challenge

Search online for ‘30-day squat challenge’ or ‘plank challenge’ for some motivation.

27. Use a backpack for resistance

Fill a backpack with books or bottles and wear it on walks for an extra workout.

28. Do balance exercises

Stand on one leg while brushing your teeth or waiting for the kettle to boil.

29. Explore new walking routes

New scenery keeps walking interesting and helps motivation.

30. Practice mindful walking

Walk slowly, breathe deeply and notice your surroundings, it’s good for fitness and mental health.

31. Join free community classes

Libraries, community centres and parks sometimes run free exercise sessions.

32. Use apps that don’t charge

Many fitness apps offer solid free versions for tracking steps or workouts.

33. Stretch before bed

Gentle stretching can improve flexibility and help you sleep better.

34. Try shadow boxing

No gloves, no bag, just punch the air. It’s great for cardio and stress relief.

35. Do mini workouts

From ten squats here, to 20 push-ups there, short bursts really add up.

36. Walk while on phone calls

Instead of sitting down while on the phone, pace around the house or garden.

37. Volunteer actively

From parkrun volunteering to litter picking, take part in community projects to keep you moving.

38. Practice posture

Standing and sitting tall engages core muscles all day long.

39. Set step goals

Whether it’s 5,000 or 10,000 steps, having a target keeps you moving.

40. Make it fun

The best exercise is the one you actually enjoy, so find what makes you smile and do more of it.