If you’re a novice, you start slowly. Any exercise is better than zero exercise, but aim for at least 30 minutes of moderate intensity aerobic exercise 3-4 times a week. You probably already walk a lot during the workday, now it’s time to go aerobic and throw in some anaerobic while you’re at it. Maybe your next “step” is to walk a 5k. Try including a jog in your walking routine. I find that I stay motivated to keep exercising when I have a race that I’m signed up for. Find a race and sign up for it. It will keep you focused on your goal.
Do you feel that you don’t have any time at all? Do you have 20 minutes? Put on workout clothes and for every minute do the following rotation: 3 squats, 3 lunges (each leg), 3 pushups, 3 situps, and then rest. As you get stronger, you can increase the number of each set so that the rest time decreases. Then try increasing the total time. Some days you may only have 5 minutes- that’s still 15 squats, 15 lunges, 15 pushups and 15 situps more than not doing anything!. Some you may have 45. This will give you cardio, core stabilization, strengthening, and interval training all in the comfort of your own home- no travel to the gym needed. Do you have only 2 minutes? You don’t even have to change out of your clothes, so you have ZERO excuses. Do a wall squat. Your heart rate will shoot through the roof and your legs will feel like they’re on fire. Hold it for 2 minutes. You will have never had such an instant sweat. Try to increase your time by five seconds every time you do it. You’re recruiting big muscle groups and therefore burning calories more efficiently. If you want a very challenging, inspiring, kick-ass, but very efficacious workout routine that involves no weights, pick up the Insanity workout video series. I’m sure you can find them used on EBay. They’re so challenging that I’ve only recently been able to go through one without stopping (and I’ve been doing them for 3 or 4 years), but the exercises are perfect for both cardio and core.
Here are the basic squat, lunge, and wall squat:
Keep moving! Keep trying! Never Give Up!