2. Choose Workouts That Work at Home continued...
Charla McMillian, creator of FitBoot.com, a training program for fitness professionals, says all you really need to do is follow a few simple guidelines. "You have to ensure that all your major muscle groups are targeted at least once each week -- and no more than three times a week," McMillian says. "And your program has to include 30 to 60 minutes of moderate to vigorous aerobic exercise three to five times a week."
And don't forget to stretch. Stretching helps with both strength and flexibility.
"Always begin every workout with a few simple stretches," says personal trainer Adrian Garce. "And always end with at least two to three minutes of stretching."
McMillian and Garce suggest the following basic, no-equipment-needed exercises to get you started:
- Squats. Standing upright, feet wider than shoulders apart. With your arms extended forward or your hands on your hips for balance, squat down. Push your knees outward as you descend until your thighs are parallel with the floor. Continue pushing your knees outward as you stand.
- Partial-body push-ups (with knees on the floor).
- Modified jumping jacks. Instead of moving your arms over your head, do these while you press the palms of your hands together at chest level, holding your elbows out to make a straight line.
- Chair crunches. Sit on a chair with your hands under your behind, arms straight, and fingers facing inward toward one another. Contract your pelvis and lower abs, and, keeping your knees bent at a 90-degree angle, lift your feet off the floor and tuck your knees in toward your chest while bending your upper body slightly toward your knees. Do as many as you can until you reach fatigue.
- Chair dips. Place your hands on the side of the chair and wrap your fingers around the edge. Scoot forward until your bottom is on the edge of the chair and your arms are fully extended. Keep your feet about 3 inches apart with your legs extended, so your knees are at approximately a 150 degree angle with your heels grounded. With your elbows pointed back and tucked in tight alongside your body, do 15 to 20 dips, 3 seconds down and 1 second up. Keep your chest up and your shoulders back.