Joining a gym gives you access to a variety of cardiovascular and strength-training equipment. If you don't have the time or money to join a gym, or don't live close enough to a gym to make joining practical, you can usually do your cardiovascular training by walking, running, biking or swimming. And although you probably won't be smithing your own metal dumbbells any time soon, you can make basic weight-training equipment out of common household objects.
Light Hand Weights
If you don't have access to dumbbells, turn 1/2-gallon or 1-gallon milk jugs into adjustable hand weights. Fill each jug with water, sand or gravel. The more you fill the jug the heavier it will be. For very light weights, use water bottles small enough to grip in one hand. Gradually fill the jugs to add extra weight as you get stronger, or add cement for a relatively heavy but nonadjustable hand weight.
Heavy Weights
If you want to add extra resistance to exercises, a milk jug full of gravel might not be heavy enough to challenge you. Make heavier hand weights by filling a 5-gallon bucket with water, sand, gravel or cement. You can also sling sturdy rope around cinder blocks, making a handle for lifting the block. Make sure you use rope strong enough to hold the block's weight, and check the rope before every use for any signs of abrasion from friction against the block.
Row Machine
Pull-ups and rows work every major muscle group in your back, but approximating these exercises without a chin-up bar or any other equipment is difficult at best. One DIY solution: Loop a length of stout rope around a sturdy, rib-level anchor. Indoor or outdoor railing strong enough to hold your weight works well, as does a tree with branches in the proper place to keep the rope from slipping down when you weight it. Grasp both ends of the rope and lean back, legs straight, arms supporting most of your weight. Pull with both arms to bring your body back to vertical, then lower and repeat.
Barbells
To create a homemade barbell, fill a 5- to 7-foot length of PVC with the material of your choice, then cap both ends. If you fill the bar about two-thirds full of water, the movement of the water will challenge your core, shoulders and other stabilizing muscles as you lift. Keep in mind that the wider the pipe you use, the more you can fill it and the heavier it'll get -- but it will also be hard to hold onto. Use a 2-inch pipe or smaller, especially if you have small hands.
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