Take a look around any gym, and you’ll see lots of mistakes. Stupid mistakes. Dangerous mistakes. And maybe worst of all, time-wasting mistakes. You may even be guilty of one or two yourself. Eliminate these common slipups, though, and you’ll not only reduce your risk of injury, but also speed your ability to burn fat and get fit. Here are the five biggest fitness blunders—along with the fixes you need for the results you want.

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Don’t fear, I have some easy and inexpensive ways to help you keep your health and fitness on the top of the priority list without breaking the bank or emptying your wallet.

Take a Walk
One of the cheapest, easiest and most consistent ways to increase your circulation, help burn excess fat and give your heart a workout is to walk. Just the simple action of putting one foot in front of the other and moving your body forward satisfies the daily activity requirement from most health agencies. It’s also adaptable. You can do it in rain, sunshine or snow, inside using a treadmill or outside on the sidewalk.

Flex It
Flexibility allows for greater freedom of movement and improved posture, releases muscle tension and soreness and reduces your risk of injury. By keeping your muscles flexible, you can help avoid injuries and even make your muscles stronger in the process. Log on to the Internet to search for stretches for different parts of your body. Then put together a routine to do at least 2-3 times per week. Or better yet, take a Yoga class. Most facilities offer drop-in, per class and monthly rates.

Jump to It
For about $5, you can get a complete cardio machine that not only works your heart, but also increases your endurance. Next time you have to run up a flight of stairs, you’ll thank me for this one! You don’t have to do a complete Mohammed Alit-type routine, you can start slow and use steps instead of jumps, then build up gradually. Before you know it, you’ll be signing up for the next “Double-Dutch” competition.

You Grew It, You Lift It
You don’t have to spend a fortune to sculpt your muscles using machines and dumbbells, you own body will do just fine. There are plenty of exercises that don’t involve any machines or weights, but will get you in tip-top shape in no time:
• Pushups: Work your chest, back, triceps, shoulders and core
• Lunges: Work your entire lower body
• Crunches and Sit-ups: Work your upper and lower abs, obliques and lower back
• Cardio exercises: These include mountain climbers, squat thrusts, jumping jacks, sprints and running in place

As you can see, you don’t have to spend a lot of money to keep fitness in your lifestyle, you just have to decide what exercises you will do and set up a schedule to do them. 3-4 times per week for at least 30 minutes each session is enough to get you on the fit track and keep you there.
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