What can I do at home with no equipment?

bianca_gardiner wrote: »

I don't really know what a novice (without equipment or gym membership) should be doing then to get started. I thought about doing squats, but then there seems to be arguments amongst what kind of squat is good, and a lot of emphasis on doing them with "correct form".

I run and cycle mainly but also use bodyweight resistance training. You can use the You Are Your Own Gym app, or something similar to guide you on form.

Anything that will get you moving. walking, running, biking. Start slow and progress from there. If you can't run for very long, go as far as you can and then walk the rest, or just start out walking and work your way up to jogging. There are programs to help you progress as well - one is the couch to 5K - commonly called C25K - I think its available online. You can do push ups - modified if you can't do them fully yet, squats, sit ups - all good for strength building. Cardio is a foundation for me and it burns a lot of calories in the process. I've added strength training exercises as I've gone along. Fortunately I have free access to a gym and cross fit (which I've only recently started, but don't find it to burn the calories like strict cardio does), but I still revert to cardio 95% of the time.

If you live where it's harder to exercise outside, I've found that workout videos - do actually provide a good cardio. Jillian Michaels is one trainer that we all love to hate. or any other aerobic workout video. I personally like anything that references boot camp or kickboxing. They typically combine strength exercises with cardio. Walmart or even Best Buy have work out dvds usually or you can probably also find them online.

Aerobic and strength exercises are both good for you in different ways. You can do a lot at home with things you already have. Light weight work can be somewhat aerobic and combine the two. The web and youtube are full of suggestions, many of them from professional p.t. and fitness folks. For example: https://youtube.com/watch?v=_ok0Mdj3RDM

For example, a pair of tights or a ruined bike innertube can turn into resistance bands. Take a pair of long socks, slip a can of veggies into the foot of each and tie them together. Drape this over your ankle and do leg lifts. When you feel you MUST go spend some money, start with a pair of small handweights/dumbbells from the big box discount store. Start with the smallest size and move up as you feel able.

I just finished a youtube indoor walking video by Leslie Sansone. It's good for beginners, but she WILL get your heart rate up! Just put her name into the youtube search engine.