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Get-fit guides / Cheap exercise
Cheap exercise
By the Exercise Explorer team. Last updated 13 November 2026.
Most of what works is cheap. A pair of supportive shoes, a set of resistance bands and some free time go a long way. These are the low-cost options we rate well, and what is worth paying for.
Read this first. This is general information, not medical advice. If you have a health condition, build up gradually and check with your GP if unsure.
The short answer
- Walking and bodyweight exercises are free, and strength work counts whatever you use. A 2022 pooled analysis linked muscle-strengthening activity to lower risk of death and long-term conditions (observational).
- Resistance bands and a skipping rope cost little and last a long time.
- A pay-as-you-go swim or a second-hand bike can be good value.
- Supportive footwear is the one item worth paying for.
The best cheap ways to get fit
Resistance Band Training
Full-body workouts with elastic bands.
Bodyweight Calisthenics
Push-ups, squats, pull-ups and dips using body weight.
Lap Swimming
Pool lengths using one or more strokes.
Commuting by Bike
Replace short trips with cycling.
Dumbbell Home Workouts
Full-body routines with a pair of dumbbells.
Jump Rope
Skipping for coordination and cardio.
Home Exercise Videos
Follow-along YouTube or DVD classes.
How each one helps
Evidence at a glance How much good research supports each option
StrongModerateLimited
- 1
- 2Resistance Band TrainingModerate evidence
A set of bands costs a few pounds and covers full-body strength.
30 min × 3/wkEffort ●●○○○Low cost - 3
- 4Lap SwimmingModerate evidence
Pay per swim at a local pool, often with concessions.
40 min × 3/wkEffort ●●●○○Low cost - 5Commuting by BikeModerate evidence
A second-hand bike can replace transport costs.
30 min × 5/wkEffort ●●○○○Low cost - 6Dumbbell Home WorkoutsModerate evidence
A single pair of adjustable or second-hand dumbbells is enough.
40 min × 3/wkEffort ●●●○○Low cost - 7Jump RopeLimited evidence
A cheap, portable cardio tool. It is high-impact, so build up slowly.
15 min × 4/wkEffort ●●●●○Free - 8Home Exercise VideosLimited evidence
Free or low-cost follow-along sessions.
30 min × 3/wkEffort ●●●○○Free
What to watch out for
- Buying expensive kit before you know you will use it.
- Gimmicks that promise fast results. We found no trials we had read in full of most of them.
- Cheap, unsupportive running shoes if you walk or run a lot.
- Long gym contracts you are unsure you will use.
- Skipping a warm-up because there is no coach.
A budget-friendly week of exercise
This is an example to adapt, not a prescription. If a day feels too much, do less.
- Day1A 15-minute walk.
- Day210 minutes of bodyweight or band exercises at home.
- Day3A 20-minute walk.
- Day4Rest.
- Day5Repeat Day 2.
- Day6A swim, a bike ride, or a longer walk.
- Day7Rest, or gardening and housework.
- My notes: what did you do, and how did it feel?
When to see a doctor
Stop exercising and get medical advice if any of these apply to you.
Get urgent help now
- Chest pain or tightness
- Severe breathlessness, or fainting
Call 999 or go to A&E. Do not wait for a GP appointment.
Speak to a GP or call NHS 111 if you have
- Dizziness or palpitations during exercise.
- Pain that is sharp, or worse after exercise.
- Health conditions or medicines and you are unsure what is suitable.
What the research says
The WHO 2020 guidelines recommend 150 to 300 minutes of moderate activity a week plus muscle-strengthening on at least two days. None of this requires special equipment.
A 2022 pooled analysis of 16 cohort studies linked muscle-strengthening activity to 10% to 17% lower risk of death from any cause, heart disease, cancer and diabetes. Bodyweight exercises count, though most of the studies did not break them out separately. These are observational studies.
A 2025 Lancet Public Health dose-response analysis linked about 7,000 steps a day to roughly 47% lower all-cause mortality compared with 2,000 steps, with smaller gains beyond that. This is observational.
We found no trials we had read in full comparing cheap with expensive equipment.
Full references are listed under Sources below. Evidence ratings are our own plain-English summary of the research we found, not a medical opinion.
Frequently asked questions
What is the cheapest way to get fit?
Walking and bodyweight exercises cost nothing. Resistance bands add cheap, versatile strength work.
What equipment is worth buying?
Supportive shoes, a set of resistance bands, and perhaps a skipping rope or a pair of dumbbells.
Is a gym membership worth it?
Only if you will use it. Many people get what they need at home or outdoors for much less.
Can I build strength cheaply?
Yes. Bodyweight exercises and resistance bands can build strength, especially for beginners.
Is cycling a cheap way to exercise?
A second-hand bike can be good value, especially if it replaces other transport costs.
Are budget workout gadgets any good?
We found no trials we had read in full of most gadgets. Basic equipment you use regularly beats gadgets you do not.
When should I see a doctor?
Get urgent help for chest pain, severe breathlessness or fainting. See a GP for dizziness, palpitations or pain that does not settle.
Sources
- World Health Organization 2020 guidelines on physical activity and sedentary behaviour. British Journal of Sports Medicine, 2020. doi.org/10.1136/bjsports-2020-102955
- Muscle-strengthening activities are associated with lower risk and mortality in major non-communicable diseases: a systematic review and meta-analysis of cohort studies. British Journal of Sports Medicine, 2022. doi.org/10.1136/bjsports-2021-105061
- Daily steps and health outcomes in adults: a systematic review and dose-response meta-analysis. The Lancet Public Health, 2025. doi.org/10.1016/S2468-2667(25)00164-1