Fitness health centre

Six ways to build a better body on a budget

Gym memberships, personal trainers, pricey equipment for a home gym - all these expenses can make it tempting to use tough economic times as an excuse for avoiding  exercise. But the truth is that you can build a better body on a budget. From simple workouts with no equipment, to getting some of the benefits of a trainer for free with the click of a mouse, there are lots of ways to stay in shape and still save money.

To help point you in the right direction, we asked the experts for advice on how you can get fit for little or no money. Here are six suggestions:

1. Book your workouts

When you have a membership to a high-tech gym or a standing appointment with a personal trainer, the expense means you're less likely to skip your workout. Experts say it's essential to approach your "no frills" workout with the same convictions.

"This means putting it on your schedule, making a specific time for when you're going to do your workout, and it means doing all you can to limit interruptions, like turning off the phone, making sure the dog is walked before you start, and, if necessary, letting family members know that for 30 minutes or so, they are on their own", says Susie Shina.

You can also help keep your workout on track by laying out your exercise clothes the night before, she says, which acts as a reminder that you don't want to skip your session.

What can also help? Choose a playlist of your favourite exercise songs and load them into your mp3 player, or create a workout CD. Timing the music to fit the length of your workout will help keep you on track for the whole routine.

"Motivation and music go hand in hand, so again, it's another way to ensure you stay motivated", says Shina.

2. Choose workouts that work at home

When you're starting a workout programme, it can be hard to decide what exercises you should be doing, particularly if you don't have the budget for pricey equipment or personal training advice.

But all you really need to do is follow a few simple guidelines, says Charla McMillian, creator of a training programme for fitness professionals.

"You have to ensure that all your major muscle groups are targeted at least once each week, and no more than three times a week, and your programme has to include 30-60 minutes of moderate to vigorous aerobic exercise three to five times a week".

And don't forget to stretch, which helps with both strength and flexibility.

Always begin every workout with a few simple stretches, and always end with at least two to three minutes of stretching.

Try these basic, no-equipment exercises to get you started:

• Squats. Standing upright, feet wider than shoulders apart, with arms extended forwards or hands on hips for balance, squat down. Push knees outwards as you descend, until thighs are parallel with the floor. Continue pushing knees outwards as you stand.
• Partial-body press-ups (with knees on the floor).
• Modified jumping jack. Instead of moving your arms over your head, do these while pressing the palms of your hands together at chest level, with elbows out to form a straight line.
• Chair crunches. Sit on a chair with hands under your behind, arms straight, and fingers facing inwards towards one another. Contract your pelvis and lower abs, and, keeping your knees bent at a 90-degree angle, lift your feet off the floor and tuck your knees in towards your chest, bending the upper body slightly towards your knees. Do as many as you can until you get tired.
• Chair dips. Place your hands on the side of the chair and wrap your fingers around the edge. Move forwards until your bottom is on the edge of the chair and your arms are fully extended. Keep your feet about eight centimetres (three inches) apart with legs extended, so knees are at approximately 150 degrees with your heels grounded. With elbows pointed back and tucked in tight alongside the body, do 15-20 dips, three seconds down and one second up. Keep your chest up and your shoulders back.