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Originally Posted by NY_Skinsfan
JoeCrisp,
Here's the thing, I work nights and sleep during the day. When I am up I spend as much time with my two year old until she goes to sleep. I have a couple hours on my own before I have to go back to work...Basically no time to get to the gym and frankly, can't afford it now.
Do you have any suggestions for me. I can see the cardio workout is very important but how can I do that from home.
Thanks for any suggestions.
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There are quite a few exercises you can do at home, many of them without any equipment.
Here are a couple of sites that provide good info on strength training, and exercise in general:
http://www.exrx.net/Lists/Directory.html
http://www.brianmac.demon.co.uk/weight.htm
As far as equipment-free strength-training, here's an article that provides some good examples of exercises that can be done at home, without the need for weights or equipment:
http://www.findarticles.com/p/articl...9/ai_110621924
However, I would invest a little money in an adjustable bench (one that has an adjustable back pad that can lay flat or stand-up straight), and a few sets of dumbbells. You can find these things relatively cheap at any fitness or sporting goods store. Fixed-weight Dumbbells are usually about 20 to 25 cents per pound, or you can buy dumbbells with interchangeable weight plates. I prefer the cast-iron fixed-weights, but it's up to you.
It's good to have at least a pair of 15 pounders, 25, 35 and 45 pounds. Using the first site I listed above, you can click on a body part, and find dumbbell exercises for each one.
You can do a quick circuit of six to ten exercises each day, alternating upper body one day, and lower body the next. Generally, you can complete a full circuit of strength training exercises in about 20 minutes. I workout five days a week, alternating weekly between 3 days of upper body, 2 days of lower body, and vice versa.
As far as cardio goes, the best solution for you may be running/walking or biking for 20 minutes a day. It's hard to do cardio exercises at home without equipment. So you basically have to get outside and do your cardio that way.
If you have a limited amount of time to work with, you could do 20 minutes of cardio before you go to work, and 20 minutes of strength training when you get home.
Liek Ramseyfan said, the key is getting into a routine-- making exercise a daily habit, just like eating and sleeping-- and sticking with it.