Plenty of cardio and strength training exercises utilize your own weight to help you get in shape -- including jumping jacks, crunches, pushups and more. Many of these exercises can be done at home and require little to no equipment. Speak to your doctor before starting an exercise program to determine the routine that is right for you and your physical abilities.
Cardio
The Centers for Disease Control and Prevention encourage adults to participate in at least 150 minutes of moderately intense exercise a week to receive beneficial health benefits such as weight loss and a stronger heart. Any activity that gets your heart pumping hard is considered moderately intense exercise. Power walk, jog or run for 30 to 60 minutes a day. Dance vigorously to music, do step aerobics or play a sport like baseball, basketball or soccer. Switch it up to keep yourself from getting bored as well as to prevent a weight loss plateau.
Strength Training
If you're looking to strengthen your muscles, expensive gym memberships and equipment are not necessary. You can do plenty of body weight exercises that strengthen major muscle groups, including your arms, legs, hips, glutes, back and abdominals. Pick one or two exercises a day and complete three reps of pushups, squats, lunges, front planks, crunches, inverted flyers, inchworms, mountain climbers, stomach crawls and spider walks. Be sure to stretch your muscles before and after you exercise.
Yoga
Yoga helps alleviate stress, lower blood pressure and strengthen and lengthen your muscles simply by using your body weight in various positions and poses. Sign up for a yoga class at your gym or fitness facility or practice basic yoga moves at home. Beginner poses include the downward dog, child's pose and the warrior. As your fitness level improves, incorporate more challenging poses and positions including the crow, upward plank, plow pose and the lunge.
Interval Training
Interval training involves changing the resistance, intensity and speed of your workout as well as the time and distance. The body is very adaptive to change and becomes accustomed to your workout routine within a couple of weeks. Interval training prevents that from happening by keeping your body guessing as to what comes next. Instead of spending 30 minutes on one exercise, spend five minutes each on lunges, squats, pushups, jumping jacks and jumping rope. Vary the speed and intensity of your walk or move your workout to hilly terrain.
References
- Centers for Disease Control and Prevention: How Much Physical Activity Do Adults Need?
- Cleveland Clinic: What Is the Best Type of Aerobic Exercise?
- American Council on Exercise: Full Body/Integrated Exercises
- Fitness; Yes, You Can Do Yoga: Beginner, Intermediate and Advanced Yoga Poses; Lindsey Emery
- Yoga Journal: Yoga Poses
- American Council on Exercise: Interval Training
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