Workout Ideas for a Non-Active person

Walking works, plus realize your body is all the weight you need to do significant strength training (bodyweight squats, lunges, wall or counter push ups (or knee push ups if you're strong enough). A set of resistance bands or adjustable dumbbells can go a long way toward variety. A good workout can be done in a matter of minutes (you can do bodyweight squats while you brush your teeth).

Allan Misner
NASM Certified Personal Trainer, Host of the 40+ Fitness Podcast

Grab two cans out of your pantry. Hold one in each hand & raise them over your head while you sit on the couch. Use them like weights.

March in place while you are sitting on the couch or typing on your computer.

Do some jumping jacks, windmill toe touches, a few lunges, some squats, push ups, sit ups etc.

Learn to plank.

Order a yoga mat from Amazon & do some stretching.

If money is not a huge consideration, buy an elliptical or other machine for your home; have it delivered.

Replace your desk chair with one of those big balls, so you are forced to use your core when you sit.

If you are not active, any movement is an improvement.

I will start by saying these are all great suggestions. Walking is a great way to get exercise, and doesn't require much time or special equipment. Bodyweight exercises are awesome for strength. HIIT is great for both.

Next, even though I don't know you, I will challenge you a bit, as I have done with many others who "don't have time." The average adult sleeps 6-8 hours a day, leaving 16-18 hours we are awake.

The American Heart Association recommends 150 minutes of moderate or 75 minutes of vigorous exercise per week. Assuming you take 2 days off, that's 15-30 minutes per day.

If you are in the very small percentage of people who truly have NO time, I will apologize and move on, hoping I haven't offended you. That said, how much time per day do you watch television? Surf the internet? Facebook and Twitter? Chat on the phone? Post on MFP? Drink morning coffee?

If you are like most of us, there is time for the things you want to prioritize. I won't tell you what those things should be, only you know that. If you don't care much for exercise, that's OK, it's your life! But to say "I don't have time" is a very common rationalization for millions of people. It's important to recognize these mechanisms for what they are.

This post may make you (or others) angry. If so, that wasn't my intent. MFP to me means support. Support can sometimes mean calling people out, and giving them a little kick start. Good luck in your journey.

Jillian Micheals DVD.. She'll put you through your paces in the comfort of your own home. It's in 20 minute sets. It's not easy but take it at your own pace. I struggle with painful knees so I'm taking it at my own pace, but that's what mfp is all about for me. Good luck. X