Exercising at Home:
Using your Body Weight

When do most people join a gym? It’s during the beginning of the year. If you are trying to begin the year with a healthy exercise regimen and save money on membership fees, consider a homemade workout where you are the only piece of equipment.

Advertisers sure know their job. They could sell ice cubes to Eskimos if they had a mind to. Instead, they spend their time selling us on the latest exercise equipment. Two hundred dollars later, you have no room in your house for whatever you bought and you are still no closer to starting your exercise program.

Whether you are busy or just out of other options for a workout, try creating your own workout that requires nothing other than yourself. It is not as hard as it sounds to do. Each muscle group can become strong and toned with consistent exercise sessions.

Suggestions for Exercises

1. Pushups – No one likes these but they are quite effective. Pushups work the triceps, chest, and abs. Begin with your knees on the floor until your arms gets strong enough to perform pushups on your toes.

2. Crunches – Crunches are more effective than sit ups because they reduce strain on the neck and lower back. Simply push your lower back into the floor and curl up about 45 degrees. Crunches can be done with a twist towards the outside of the body to work the oblique muscles. Holding the upper body stationary and lifting the hips works the lower abdominal area.

3. Walking – It’s one of the best exercises for people of all fitness levels. You can take brisk walk through your neighborhood for 30 to 60 minutes most days of the week for a great cardiovascular workout.

4. Jumping jacks – Everyone used to do jumping jacks in gym class as a kid. Performing jumping jacks for even five or ten minutes at a time is an intense cardio workout. Exercise is cumulative—even shorter workouts throughout the day add up. Try doing jumping jacks during commercials for a quick pick me up.

5. Jumping rope – When it’s raining out and you can’t go for a walk, try jumping rope indoors. Jumping rope will get that heart rate up fast and keep it there. Alternate jumping rope with other weight exercises for an interval workout.

6. Lunges and squats – Both of these moves work the lower body muscle groups. For thinner thighs and a toned butt, perform these exercises every other day, twice a week.

Any exercise that uses your own body weight will build muscle. As you lose weight, you may have to add hand weights to get the same intensity but that’s okay. Remember to warm up and cool down before and after your workout, respectively. Vary your exercise routine with cardio and weight-bearing elements.


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