Exercise doesn’t have to cost a lot. Here are some easy ways you can get your daily exercise without busting open the piggybank:

Jumping Rope

You can usually find one of these handy workout aides/childhood toys for just a few bucks, yet the quality of the exercise is hard to beat. You’ll be sweating in no time with this intense, beneficial cardio workout that you can do in your living room.

Resistance Tubing

These are essentially large rubber bands with large workout upside. You can usually find them for less than $10, or spring for a set for less than $20. There are countless videos (or internet resources or cable shows, for even cheaper) that will teach you how to use them. You’ll get a great anaerobic workout and increase your flexibility as well. Added bonus: they’re low-impact workouts; so if you have knee, ankle, or other joint problems, this is an excellent option.

Dumbbells

Another $10 or so fix from your local retail store, dumbbells can provide a great anaerobic workout or increase the efficiency of your walk or run. Their versatility makes them excellent low-cost, high-value choices.

Walking

Sounds simple, sure, but leave the house once a day and go for a walk. Not only will you be working off a few extra calories that your couch can’t burn, but many find daily walks to help relieve stress as well, further helping you lose weight.

There are lots of ways to cut calories out of your diet, but the two easiest ways are portion control and controlling what you use to make each meal. The following is a list of easy substitutes you can use everyday. Each one of these tips will save you 40 to 400 calories, and you will be amazed when you realize you can’t even tell the difference!

• Use two egg whites instead of one egg
• Substitute 1 percent or skim milk for cream or half and half, in equal parts
• Use evaporated skim milk instead of cream for baking or cooking
• Use olive oil instead of butter, or use a half-margarine, half-olive oil mixture
• Substitute plain, non-fat yogurt for sour cream
• Use whole wheat flour for all or half of the flour in a recipe
• Low-fat cream cheese is a perfect substitute for cream cheese
• Use slightly more herbs and spices, and cut out the salt
• Use whole-grain carbohydrates, like bread, crackers, croutons, buns, rolls, pasta, etc.
• Use non-stick pans instead of oil sprays
• Roast, bake or grill instead of frying, pan-searing, stir-frying, or poaching in cream
• Use stronger cheeses and reduce the amount you use. For example, use sharp cheddar instead of mild cheddar, but use 25 percent less. You can use shredded Romano instead of grated parmesan in the same manner. Aged cheeses tend to offer much more flavor in much smaller quantities
• Trim all visible fat on any meat before cooking it. Choose cuts of meat that are typically lean (chicken, pork tenderloin, filet, sirloin, etc.)
• Substitute cooked, pureed cauliflower for mashed potatoes (you really won’t be able to tell the difference!)
• Saute with wine or water instead of oil. Vegetable or chicken stock also works well, but tends to be high in sodium

Following these simple substitutions will allow you to make almost any recipe while cutting out a great deal of calories, so enjoy your favorites, guilt-free!