Get Fit for Free

Try these recession-proof workout ideas.

By Lara Rosenbaum for ExerciseTV

These days, financial fitness seems as coveted as the physical kind, but just because you're watching your wallet doesn't mean you have to stop watching your waistline. In fact, keeping up with your workouts can increase energy, lift a sour mood and reduce stress—all important perks when times are tough. And the best part? Like any of the best things in life, getting fit—and staying there—can be completely free.

Of course, you can throw on a pair of sneakers and head outside for a run or brisk walk—these methods are tried and true. But for a more well-rounded approach to fitness, why not try a free workout download to start trimming down and toning up? Read on for some of our favorite free online workouts, as well as tips to meet your fitness and nutrition needs without spending a cent.

Get creative with cardio

Revving up your heart rate has been shown to release feel-good endorphins, which can buoy your spirits during tough times. What's more, aerobic interval training works your body in short bursts, which allows you to reach higher levels of intensity in less time. Jessica Smith's "10 10 10 Fat Burning Quickie" features three different exercises that can be performed in about one minute, until you get comfortable with the workout and increase it to up to 25 reps each.

The workout also moves at a relatively slow pace, which, according to Smith, is a safer way to train because it's easy on joints. "Slow-tempo training is actually a great exercise for your mind, too," she says. "We always want to speed things up just to get them done, but sometimes you can get more benefits from something by really slowing down and staying tuned in to what you are doing."

Reduce stress

"Stress is a big part of this recession," says Meaghan Townsend, star of ExerciseTV's "Beginner Yoga." What's more, research has shown that stress triggers an increase in cortisol levels in the body, which has been linked to belly fat.

"When life feels more chaotic, yoga helps to put you in a position of strength, focus and peace to help address the issues you face," Townsend says.

Download Meaghan's free yoga workouts like "Eagle Pose" and "Breathing" to stretch your muscles and relieve tension. Once you learn the poses, you can mix and match them as needed—in the morning to loosen up, or in the evening to unwind. Also keep in mind that many yoga centers also now offer the option of working in exchange for free classes—helping clean the studio, or tracking class sign-ups, for examples—so check your local studio.

Surf the 'Net

"In today's economy, a gym membership is sometimes more of a luxury," says Desiree Bartlett, of ExerciseTV's "Balance & Body Sculpt" video. "Considering the price of gas and child care, which you might need to hit the gym—not to mention trainer costs—downloading a free workout is like giving yourself a gift."

Bartlett's routine tones the body all over using dumbbell weights. You can use bottles, but according to Bartlett, "Dumbbells are usually only one dollar per pound, so for just six dollars, you can increase the intensity of all of your workouts."

The video also serves several purposes, says Bartlett, so you'll get more bang for no bucks. "It strengthens the major muscle groups in your body," she says, which allows you to burn more calories in less time. The workout also involves balance moves, which improve coordination, and it works muscles isometrically, which means muscles are constantly engaged.

More recession-friendly fitness tips:

• Find props at home. "Beach towels can be used as a stretching mat, hand towels or belts can be used as a yoga strap, and books can be used as yoga blocks," Bartlett says.
• Maximize your time. Do calf raises in the subway or while walking up stairs; curl shopping bags to your chest to work biceps; squeeze your glutes and try Kendell Hogan's desk stretches while you're at work.
• Avoid barcodes. "When it comes to eating, consume as much 'real' food as you can—and always aim for a balance of healthy choices," Townsend says. It turns out that whole fruits and veggies often cost less than boxed, processed food.