Cost effective exercise

Personal trainer: $50 per hour. Gym membership: $1000 per year. Home treadmill: $1000. The look on a personal trainer's face when you tell him you can get into shape for free by yourself: PRICELESS!

While we might admire the toned, beautiful bodies of the celebs in the glossy magazines, fitness isn't just for the rich and famous. The truth is, it's free, you just have to know how. Here are some easy, fun ways to get fit and firm, without spending a penny.

Get Into Step

Getting fit doesn't mean you have to wear the latest fancy trainers while trudging away on an expensive treadmill. All it takes is putting one foot in front of the other.

A brisk walk to the park or the shops is just as effective. Plus, it's more natural for the body. The great outdoors doesn't come with handrails or rubber treadmills, so walking in the open air helps to improves your body's ability to balance and stabilise itself.

And on a beautiful day, wouldn't you rather be out in the fresh air anyway?

Walk The Dog

Why pay a trainer to keep you company when your best friend is only too willing to do it for free? Your dog will be only too delighted to go for a walk or a jog, will never complain or make excuses, and never seems to notice the rain.

And as an added bonus, a dog, especially the larger varieties, can provide added security if you're out on your own at night.

Take A Hike

Don't get swept up into all those confusing (and expensive) cardio cross-training classes. Cross-country or trail walking is a great way to vary the intensity of your cardio routine. The variation in terrain not only changes the cardiovascular workout but also the muscles used, which can offer a more thorough lower-body workout.

See The City

You don't have to fork out for confusing (and pricey) stairmaster sessions at the gym.

Walking up and down hills (in the city as well as in the country) is a great way to give your heart and lungs, not to mention the muscles in your legs and bottom, a really good, variable-intensity workout.

Remember to keep your head held high and don't let your bottom stick out. Keep your tummy tight and your bottom tucked in and you'll not only work your stomach muscles but protect your back, too.

Ride Into The Sunset

Remember how much you loved your bike when you were a child? It was a great way of getting around town and it still is - no petrol, no parking worries - and it gets you fit too.

But you don't need a glitzy mountain bike; look in your local paper for a second-hand boneshaker, pump up the tyres, oil the chain, and you're off! (Drop it round to the bike shop for a service if you're at all concerned, it won't cost much.)

You'll save yourself a fortune in travel costs and, if you stick to cycle lanes and off-road paths and use your road sense (and wear a helmet!), you'll be perfectly safe.

Group Therapy

Hiring a personal trainer can be a great way get fit. They don't listen to excuses, they'll encourage and motivate you, and they'll make sure you don't hurt or overstrain yourself.

Unfortunately, you pay a high price for this one-to-one attention. So why not spread the cost and share a trainer with a group of friends?

The rewards and the results are just the same. It's more fun, too.

Weight A Second

If you don't want to splash out on a set of weights, there are other ways to firm those muscles.

Bottles of water, jars and cans can all act as weights and can be very effective for working the smaller muscles of the arms, shoulders, back, and chest.

You Make Me Feel Like Dancing

Why pay for expensive dance classes when you can dance the night away with friends? It's fun, it's social, and it's a great fat burning activity.