When it comes to getting healthy, the biggest excuses always involve time and money. But what if we told you, you could save both while getting into the best shape of your life?
This article will cover 10 budget-friendly fitness tips that your body and bank account will love:
1. Set Trackable Goals
The best way to get started and stay on track is to set small, achievable goals you can accomplish every day. Instead of saying, “I want to get ripped,” or “I want to lose 20 pounds,” start with, “I want to get up and move more,” or “I can walk for 5-10 minutes around my neighborhood.” As you progress, you can gradually increase your walking time and/or start incorporating bodyweight exercises depending on your goals. It’s not about the results but the small habits we build daily to promote long-term success.
Pro Tip: Use a free fitness app to track your progress and daily calorie intake.
2. Meal Prepping
Eating healthy doesn’t have to be expensive; you just have to be intentional. The best way to do this is to plan and prep every meal—breakfast, lunch, dinner, and snacks. Yes, you need to plan everything. Start with what you already have in your fridge, freezer, or pantry, and then make an ingredient list for only what you need. Some of the best health benefits start with meal planning, which encourages you to slow down and think about everything you’re putting into your body. Plus, you’ll save money.
Pro Tip: Check out our grocery list for the Mediterranean diet!
Cheap Healthy Meals for Athletes
Here are a few examples of healthy, cheap meals with simple ingredients:
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Spinach and tomato egg bites
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Overnight oats with fruit
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Veggie, black bean, and rice bowl
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Roast chicken with seasonal vegetables
3. Drinking More Water
Have you ever felt hungry only to realize you were actually thirsty? Drinking more water is one of the best ways to cut calories and your spending budget. Sodas are expensive and contain tons of sugar and calories (just one soda can have more than your daily sugar intake). You may also want to consider drinking black tea or black coffee: no sugar, no creamer, just coffee and water. Your bank account won’t miss the extra ingredients, and you’ll feel better.
Pro Tip: Revitalize your morning routine with this protein coffee recipe.
4. Working Out at Home
Wondering how to stay fit without a gym? All you need is a yoga mat and your body weight. Bodyweight exercises like wall sits are excellent for getting your heart pumping and your muscles working. Incorporating resistance bands for squatting and bicep curls is also inexpensive. For cardio, try jumping jacks, jumping rope, and mountain climbers. Slowly investing in a home gym on a budget may save you money in the long run and keep you from paying for an expensive gym membership.
5. Exercise Outside
You don’t need fancy machines or hours in the gym to get in shape. After all, fresh air is free. Hiking, walking, cycling, and running burn more calories for a lot less than paying for a stuffy exercise class indoors. It’s also the easiest and fastest way to support your body and mind as it may help reduce anxiety and promote mental clarity. Walking, running, and jogging are the simplest ways to combat heart disease and high blood pressure. The beginning of weight loss and better respiratory health could be just a neighborhood walk away.
6. Skip the Expensive Athletic Wear
Trust us, you won’t burn more calories by wearing an expensive brand name. All you need is a T-shirt, shorts, yoga pants, and a tank top. Plus, a pair of sneakers (which you may not even need if you’re exercising at home). If you have comfortable clothes you can move well in, you likely have what you already need to get started.
7. Stop Buying Pre-Packaged and Overly Processed Foods
We all know processed foods high in sugar aren’t good for us. But that doesn’t mean you should buy pre-packaged “healthy foods,” either. While labels like “gluten-free” or “keto-friendly” may look appealing, these options can be overpriced and may not have any more nutritional value than fresh, whole foods. For example, making your own fruit and nut bars with fresh or frozen fruit and nuts like cashews is much cheaper and requires only two ingredients. You can also stock up on frozen fruit and make weekly smoothies. It’s much more affordable than picking a keto bar off the shelf.
8. Try Free Fitness Apps and Online Videos
This is another great one if you want to forgo a gym membership. All you need is your body weight and possibly a yoga mat. With free and cheap fitness apps on your phone and free content platforms like YouTube, you can find just about any workout for zero dollars. If you’d like to incorporate weights into your routine cheaply, you can find a secondhand pair of 5 or 10-pound dumbbells.
9. Use the Buddy System
Let’s face it: doing something with a friend is more fun than doing it alone. Not only does having an accountability partner cost nothing, but it creates a bonding experience and increases the likelihood of success. Find a friend with a similar fitness goal and create a plan for accomplishing it together. From celebrating victories to venting, you and your accountability partner can be there for each other every step of the way.
10. Check Out Your Employee Benefits
While this one is not guaranteed, you might have some health benefits to cash in, depending on where you work. For example, you might get discounts or reimbursements for a gym membership. It’s also possible your employer may have an employee fitness you don’t know about. We can’t promise anything, but it doesn’t hurt to ask!
Put the Wallet Away and Get Moving!
Now that we’ve eliminated the money excuse, it's time to kickstart your ultimate fitness journey. All you need is a pair of clothes you can move (and sweat) in and fresh air to get started.
Plus, you can start crafting your very own protein snacks, all while saving money and limiting excess calories. All you need is cheap, whole ingredients like eggs and nuts. Check out our list of healthy meals for more.
Don’t forget to keep an eye out for deals on premium supplements from Ultimate Nutrition.
Visit the Ultimate Nutrition Blog for more pro fitness tips and recipes.
