If you don't have the time, money or inclination to go to a personal trainer, and aren't interested in learning how to use the sometimes complicated machines at a fitness center, take heart. A workout routine that requires little to no equipment can be built around exercises which use your body's weight to build muscle.
Always consult with a physician before starting any exercise program.
Push-ups
The most common and well-known body-weight exercise is the push-up, which requires you to lift your body's entire weight with your arms and chest. Varying the position of the hands in relation to your body changes the muscles you work. Starting from a kneeling position allows you to work longer, if you have less arm and chest strength in the beginning.
Pull-ups and Chin-ups
Pull-ups and chin-ups use an exercise bar and work muscles such as the biceps, pectorals, triceps, lats and shoulders, using your body's weight to provide the resistance. Chin-ups are done with your palms facing you, while pull-ups are performed with your palms facing outward. Pull yourself up slowly until your chin is even with the bar (for chins) or chest is even with the bar (for pulls) and hold for one or two seconds. Lower yourself using your muscles (not simply dropping with gravity) to increase the resistance and benefit of the exercise. Placing your hands closer together or wider apart lets you work different muscles.
Squats and Lunges
To work on your legs, try squats and lunges. For squats, place your feet slightly wider than shoulder width and bend down, maintaining a straight torso and sticking your buttocks out behind you. As you raise up, squeeze your buttocks. If you can add weights or resistance bands to this exercise, you'll get even more benefit. Weights can be as simple as two, one-gallon milk containers filled with water.
For lunges, take a broad step forward on a slight angle with your hands on your hips, and then slowly bend down, keeping a straight torso. Slowly raise yourself up, then switch legs. To change this exercise, take a sideways step. Be careful not to bear all of your weight on your knee, or to push yourself up with your knee. If lunges or squats put too much pressure on your knees, experiment with your leg position and other aspects of these exercises to prevent repetitive stress to your knees.
Dips
Find two chairs which are stable and can safely support your weight and place them apart a foot apart, so you can stand between them. Have the seats facing outward. Place your hands on the backs of the chairs, and bend your knees up to place your entire weight on your arms, chest and shoulders. Slowly move your body up and down, using your arms. Experiment with leaning forward and slightly back to work different muscles. A variation of this exercise uses only one chair. Stand in front of a chair with the seat behind your buttocks, just as if you were going to sit down. Bend your knees and place your hands on the seat of the chair, about shoulder-width apart, palms flat and fingers facing you. Using your arms (not your legs), push yourself up and down.
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