Economy, economy, economy. You’re probably sick of hearing about it by now, but odds are it’s affecting your wallet or, at the very least, your feelings of job security. When the economy takes such a hit, sometimes you have to take a closer look at the budget. You may start cutting back on the extras and maybe even scaling down on essentials. Gas in the car and food on the table become more important than those $5 lattes or maybe even your pricey gym membership, especially if you’re traveling for business a large part of the year. But if you sacrifice the gym in favor of other essentials, it doesn’t mean that you’re allowed to give up on the workouts, whether you’re at home or on the road for business. Lucky for you, your body doesn’t know how much dough you’re shelling out to get your heart rate up. Whether you’re in a fancy gym, on a track or simply on a walk between business meetings, your body doesn’t care how much you’re paying—your body just cares that it’s moving! So even if you’ve given up a few luxury items, there are numerous options for working out cheaply or totally free of charge, even when you’re away from home. And when it’s free, there’s no excuse!

Strike Out and Explore

Hitting the streets for a walk or run is not only a great way to fit in exercise anytime, but it’s also a fantastic way to sightsee when you’re away from home. It’s my preferred workout when I’m on the road, because no equipment is necessary beyond a good pair of shoes. Plus, it’ll get you out of a workout rut. If you’re like me, you’re a creature of habit. Chances are that you take the same route around your neighborhood each time you go out for a walk or run. And even if you change it up by taking a different block here or there, you’ve still seen all of those streets hundreds of times. Being in new city will give you a change in scenery that might have you walking farther or pushing yourself a little harder.

Business travel doesn’t always take you to the top tourist destinations, but every city is unique. Whether in Las Vegas or New York City, there’s no better way to feel like part of a new destination than to walk around and experience the local sights and sounds. If you’re in an urban area, take a walk to a local coffee shop to explore the neighborhood. Stop in the local stores, check out the art galleries or stop in museums to look around (being careful not to hit every eatery you find). You’ll probably find that walking in a new locale doesn’t feel like a workout at all, but you’ll definitely be logging miles (you can clip on a pedometer for proof). When in popular vacation spots, you might even want to rent a bike to explore the area—a fairly cheap splurge that will have you covering a lot of ground.

If you’re in a new city and are unsure of where to explore, don’t be afraid to ask the concierge or friendly locals. They can give you recommendations on places to walk and sites off the beaten path that may be worth checking out, as well as areas to avoid to help you stay safe. Or check out MapMyRun for ideas on popular runs in the area. You might discover a park with a walking trail or one that has stations for calisthenics along the way. Nearby universities and high schools also typically have open tracks where you can run or walk (or even skip if that’s your cardio of choice). Tracks lend themselves nicely to more structured workouts because you can easily track your distance or time your lap speeds. And if you’re feeling really bold, hit the bleachers for a good kick in the pants. Running stairs is guaranteed to make you feel like you’re Rocky Balboa. Just be careful not to fall—finding a hospital while you’re out of town is not recommended cardio activity.

If you’re not into concrete jungles, you can head out of town to find a local hiking trail if you have free time. Hiking will get you out of the office and into nature, and you’ll get to see a part of the area that you typically wouldn’t see. Plus, hikes are free, and you can’t get any cheaper than that.

Hotel Gym and Pool

If the weather is keeping you locked up in the hotel or you’ve traveled to your particular destination for business so many times that you’ve seen all it has to offer, you’ve got two amenities right there on the ready: the hotel fitness center and a pool.

While some hotels or resorts charge a small fee for the fitness facility, Embassy Suites pools are open to all hotel guests free of charge. The pool can be an awesome tool for a workout, as long as you packed your suit. You’ll get a low-impact cardio workout that isn’t as hard on the joints as working out on land can be. Doing a few laps can be a perfect way to work out and de-stress after a long day of meetings. It can also be a great way to wake up and get your blood flowing in the morning.

Treading water in the pool is also an equipment-free option for a workout. Keeping yourself afloat in the deep end is guaranteed to get your blood pumping. Plus, depending on your level of fitness, you can make it harder by holding your arms above your head. If you can’t swim or just hate getting your hair wet, you’re not out of luck. Walking through the water in the shallow end is still easy on your joints and will help you meet your daily cardio quota. A word of caution in the pool though: No lifeguard is on duty, so be careful and don’t overdo it!

The fitness room is also a fantastic resource for business travelers. Whether you’re looking for a cardio or strength workout, you can find it here. Plus, if you’re the type who gets intimidated by the big gyms, it’s a perfect way to get over your fears and hesitations about working out in public. Hotel gyms are typically smaller and less busy than big commercial gyms, so you might feel more comfortable trying new machines or weight routines. Because hotel gyms aren’t staffed with personal trainers, take care not to strain yourself. Read the instructions on weight machines to make sure you’re using them properly. And if you don’t work out regularly, try not to go overboard. You don’t want to go into an important business meeting limping into the room because of sore muscles.

Stay In

If you’re not up for checking out the town or are in a location that’s just not pedestrian-friendly, there are easy ways to fit in workouts in your own hotel room. If you bring your laptop with you to travel, that opens up tons of free or nearly free workout options. A workout DVD can easily give you an on-the-road workout in the privacy of your hotel room. Or do a couple of sets of push-ups, a few lunges, squats or jumping jacks and not only do you have a quick boot camp workout, but you’ve also kept all of your money in your pockets.

While you may think it’s all or nothing, with fitness, that’s never the case. Even a few minutes here and there can make a big difference and will definitely tide you over for a few days until you can get back to your normal routine. While the fancy gym membership and the expensive equipment might be great motivators to work out, as you can see, there is no reason to spend a lot of money to get—or stay—in fabulous shape. Take advantage of all that your travel destinations have to offer—both in and outside of your hotel.