In association with Specsavers

This is how to get fit without time, money or space

Exercises that prove you don’t need to spend money to stay fit

by:

9 Jan 2026

In association with Specsavers

.imgHideOnJavaScriptDisabled_imk7adsub { display: none !important; }

Getting fit can often seem like something that needs a big investment of time and money. But it doesn’t have to be – and we’ve roped in some help to prove it.

In the Cornish town of Redruth, Carn Brea Leisure Centre has been running for 25 years as a charity, aiming to run a fitness hub that benefits the community. 

Big Issue Invest has supported it along the way, providing funds to renovate the gym and keep the equipment in good nick.

Part of the offering includes free classes for over-55s. It’s just one way the team sees the benefits of fitness as a way of bringing people together.

“We definitely have people that come to our classes that wouldn’t speak to anyone else during the day,” says Caroline Grady, Carn Brea’s health and fitness manager.

As the new year rolls around and fitness is on the agenda, Grady and her team have put together some top tips for Big Issue. They’re free and simple to do, without the need for much time, equipment or space at home. The exercises include ways to make them more simple or more difficult, ramping up or down to suit you.

“It’s all about the small steps. There are so many little changes you can do straight away,” says Grady. “It doesn’t have to be really full on, especially if there’s mobility issues.”

Full body workout

40 seconds of work → 20 seconds of rest x 2

Jumping jacks

Targets: whole body, cardio

Top tips: Throw arms up and legs out, then bounce them back together as fast as you can.

Reverse lunge

Targets: glutes, quads, hamstrings

Top tips: Make sure your range and form are good each rep. If momentum is taking over, you won’t get what you need out of it. You can add extra weight to make it more challenging – try a tin of beans or two.

Push-up

Targets: chest, triceps and deltoids

Top tips: Don’t collapse to the floor. You can start on your knees, and as you progress go to your toes and go lower to the floor on each push-up.

Squats

Targets: quads, glutes, hamstrings

Top tips:  For the correct posture, brace your abs, and make sure you have no pain in your lower back. Add weight as you progress, for example a bag of flour.

Plank to push-up  

Targets: core, triceps and chest

Top tips: Keep a flat back by holding your tummy up and your body weight over your hips. You can use a mirror or film yourself on your phone to check your form.

Mountain climbers

Targets: core, shoulders, legs, cardio

Tips: You can start slowly and ramp up by jumping when you change foot.

Extras

Sofa bean-lift

Grab a couple of tins of beans and get stuck in to work out your arms.

Tricep dips on the sofa

A perfect way to make use of what you’ve got. 

Sofa squats

Don’t put the flour away just yet!

Read more:

Top tips away from the workout

Sleep

7-9 hours a night can make a big difference, and is a great focus to help your fitness.

Listen to your body

Rest when you’re feeling fatigued.

Stay active

Try taking the stairs rather than a lift, or stretch after being seated for long periods of time.

Hydration

We need a lot of water for normal brain function – aim for 2-3 litres a day.

Limit processed food and sugar

This improves energy levels and supports weight management.

Stress management

Taking a bit of time for exercise, even just a walk around the block, is beneficial. Celebrate small wins to maintain your motivation.

Do you have a story to tell or opinions to share about this? Get in touch and tell us more.

Change a vendor’s life this winter.

Buy from your local Big Issue vendor every week – and always take the magazine. It’s how vendors earn with dignity and how we fund our work to end poverty.

You can also support online with a vendor support kit or a magazine subscription. Thank you for standing with Big Issue vendors.