Running up stairs is great exercise

You don’t need any expensive equipment to have a great exercise program and get in good shape

What a worthwhile goal an exercise program is! This does not have to cost any more than your time and it can be easy to start!

Cardiovascular exercise

Jumping rope is every bit as intense as burpees and just as beneficial. It is easy to come by a rope for this. Boxers use this type of cardio for good reason. Maybe be those burpees are an exercise you enjoy doing as well.

Another one that they use is running up and down stairways. Anywhere you have access to these allows you to do this one too! If you are afraid of falling or being in someone’s way, just use one step at the bottom to go up and down on like a stepper block. Speaking of stepper block, this is also a great way to do an intense workout at home without the need for stairs. I use this OFTEN.

Stepper block

This is an exercise that I just LOVE. You can start at  beginning exercise level and increase intensity of your workout as you go along very easily. This can also be a great way to start back to the exercise you want to be doing after time away. You can use any stable, reliable platform that is preferably lower than 90 degrees for your knee. It does not need to be high.

You can just remember a rule like ‘last foot down is first foot up’. This can allow you to do this exercise while watching TV and not even thinking about your steps. To increase intensity, add arm exercises and/or raise your knees up higher. Of course you can always change the speed of your stepper work too. This is an exercise that seems too easy to be beneficial, but it is really a great one.

Muscle building/toning

Push-ups, sit-ups, and even chin-ups are GREAT exercise that is totally free to do. You can do push-ups anywhere and in many, many variations. Chin-ups have many variations too… but require a structure that you can hang from safely. I have seen people do this under balconies and on swing sets.

Chin ups

Playground

Playgrounds are a WONDERFUL workout resources! You have structures for chin-ups, hanging leg lifts (many variations), climbing that works your arms (maybe rope, pole, etc.). Hanging leg lifts are tremendous exercise for your core. If you do these from something like a strong tree branch, I would recommend alternating your direction so that any uneven level for you will be counteracted. You want to keep your work symmetric for both sides.

Sports

So many choices are available for sports you can use for you fitness program. It is merely a matter of what appeals to you. Anything where you are actively moving around and getting your heart rate up is a good choice. I would put dancing in this category as well. Who doesn’t have fun dancing?!? If you are self-conscious, you can do this at home in your bedroom privately. Maybe this would be a great way to learn or improve at dances you would like to be doing.

Dance

There is another area of exercise that is a wide range in what I consider dance. There is dance aerobic things in the vein of Zumba, then there are ones born of the dance exercise discipline for ballet… which is a very challenging, physically demanding form of dance. This would be the Barre type exercise programs. A lot of the Barre exercise and Pilates type exercise can be done with a high backed chair in place of a ballet bar. You can find these on videos online if you want them.

Just starting

If you are just starting on your exercise program. I would suggest being gentle on yourself. I also would say, GOOD FOR YOU! You most likely will not feel soreness until the next day. The best solution to this soreness is to do that workout again after a day of rest between. If you are doing a different workout, it is ok to do that the next day. You will get a feel for your strength and pace as you go along.

Your day of rest between does not have to stop your progress. You can go for a walk, or a hike if you like. If you don’t feel any soreness from your workout, you can go at it more intensely or longer next time.

Reps and Sets

If you are doing weight-lifting or body-weight exercises (chin-ups, push-ups, hanging leg lifts), you may need a reference on how much to do. For muscle building, do 8 to 12 repititions (Reps) for 2 to 3 sets (number of sets for these repititions). If you are building your endurance, then do 15 to 20 or more reps. You should keep the rest time between for these short. For

I typically, as a rule aim for 12 reps in a set of 3. If I cannot reach that, it tells me what I need to know. I adapt accordingly. I do this type of exercise most often, but doing light weight with numerous reps works your muscles differently and different type of muscles too. Both are valuable.

Types of exercise

Cardiovascular exercise increases your heart rate and this is the exercise that will help you to burn fat, improve your circulatory system, and heart health. With this you are shooting for raising your heart rate for at least 20 minutes to get these benefits. That should be something we can achieve right?!?

The other type of exercise that is valuable to our fitness, is muscle building exercise. This will increase your strength and muscle tone. Muscle increase will also burn more calories for you, because you have to feed these toned muscles. For faster weight loss and fitness improvement, you can do both types of exercise.

Types of muscles worked

Both are valuable to our fitness. It is up to you whether you want to focus on one or both. All exercise is beneficial and you know what results you want to see.

Fast twitch

low reps with heavier weight

Slow twitch

high reps with lighter weight

Home Gym

If you do want to get some home gym equipment, I have help on THAT here too. I went to a gym and learned a great deal about fitness, what makes up a good workout, what equipment is effective, and what exercise equipment I enjoy. Based on experience… I can help with information that may help you with your choices.