Exercises you can do at home with no equipment?

Cromulent · 1 Jul 2019 at 02:06

I'm 34 and fat. I'm also pretty weak as well so I've decided to try and do something about it. I'd like to start off by doing simple exercises at home as I'd feel pretty embarrassed about being in a gym at the moment.

Does anyone have any tips for an exercise regime I can do without leaving the house and without any equipment?

Destination · 1 Jul 2019 at 02:35

Pop up pilates for beginners with casey ho on youtube.
Its about ten minutes long, start with that for two weeks, so you start to develop a core before you start any other exercise.
Means you should have less likelyhood of injuring yourself with further exercises.
Then move on to a planks app on your phone for the next two weeks, further core development.
Then start actual exercising.

Hades · 1 Jul 2019 at 02:55

Walk
Run
Push ups
Burpees

Just keep moving. Walk up all stairs. etc. But diet is the key rather than exercise. Sort your diet out

Good luck though and good on you for wanting to fix it.

Vexr · 1 Jul 2019 at 03:05

Shaun T Insanity

Superficial · 1 Jul 2019 at 03:14

Even without exercise a complete self ban on sugar will ensure you lose weight.

djshauny1 · 1 Jul 2019 at 03:19

gronf · 1 Jul 2019 at 03:22

Kegels: https://en.wikipedia.org/wiki/Kegel_exercise

The best exercise.

Stumble Bum · 1 Jul 2019 at 05:59

Just do any of the Joe Wicks workouts. They're all on his YouTube. Quick workouts, no equipment, free, they're great.

https://www.youtube.com/user/thebodycoach1

Unisol Magic · 1 Jul 2019 at 06:11

All of the above and I’ll add .... get a chin up bar if you have a suitable door opening

Maximum Triceratops · 1 Jul 2019 at 06:23

Too much temptation to bin it off at home, get a gym membership. Nobody will judge you there, if I see overweight people at the gym the only thing that crosses my mind is well done for doing something about it. Google 5x5 stronglifts and sort your diet out, don't assume you can out train a bad diet as it does not work,.

AndyCr15 · 1 Jul 2019 at 06:46

I know it's easy to say, but don't feel embarrassed going to the gym. You do see some... 'odd' people at the gym, but generally I give them respect for making the effort.

For losing weight, from personal experience I recommend getting a bike. It's a quick and simple thing to do, ride 30 mins a day or something similar, would make a big difference. As also said, sorting your diet is key too.

Zatoichi.uK · 1 Jul 2019 at 06:49

1. Sort diet
2. Walk

Gym routines can come later. Good luck.

Lartyconshayo · 1 Jul 2019 at 07:35

For diet have a look at Dr Jason Fung and Cole Robinson ( snake diet ) on YouTube.

You can't outrun your fork.

Nitefly · 1 Jul 2019 at 07:41

The Joe Wicks sessions are good. If you are unfit make sure you look for the ‘low intensity’ one. It’s still hard, it just won’t kill your knees / it’s injury proof.

Tbh I think high intensity interval training (HIIT), whilst excellent, is an easy way to hurt yourself if you aren’t familiar with your bodies capabilities - don’t go mega on your first session!

Also, I’m overweight at the moment and I’ve been successfully combatting it by: (a) being conscious with my foods - this doesn’t mean ‘salad only’ but limiting portions, no snacks and avoiding daily alcohol and (b) walking! Making sure I get at least an hour of walking in a day on top of my walk to work.

If you opt for lots of walking then do yourself a favour and get some anti-shafing underwear, it’ll save you a lot of discomfort. ‘Under armour’ is a known brand for this.

jsmoke · 1 Jul 2019 at 07:59

One arm pushups with one arm behind back.

esmozz · 1 Jul 2019 at 07:59

Okay, its breaking the no equipment rule but its a tech forum so..

Get an oculus quest and play Beatsabre and Boxvr.

arctine · 1 Jul 2019 at 08:00

Cromulent said:
I'd like to start off by doing simple exercises at home as I'd feel pretty embarrassed about being in a gym at the moment.

That’s exactly what the gym is for, why is it embarrassing? You’d be surrounded by people in exactly the same situation as you.

The amount of people who’ve told me they ‘want to get fitter before they go to a gym’

Join a gym ffs.

Derek W · 1 Jul 2019 at 08:05

https://forums.overclockers.co.uk/threads/ive-done-it-im-half-the-man-i-used-to-be.18633763/

This may be a good start. You'll have to go out and about but start things off at a slower pace rather than overdoing things and injuring yourself.

Chojin · 1 Jul 2019 at 08:17

Find some steps, a grey hoodie, and go out in the early hours of the morning.

randomshenans · 1 Jul 2019 at 08:18

All of the above youtube ones are great. Joe Wicks is a good start tbh, then there are loads of others on there. HIIT stuff is really good.