Exercise at Home - Fast and Easy Workout

Do you not have the time or money to go to the gym? Do you want to lose weight quickly without making major changes to your diet? Well I've got the workout for you and you don't even have to leave your living room. This is a simple, fast paced workout for your entire body. Here's how it works...

First you need to get a pull-up bar. They are very cheap and can go between any doorframe. Mine cost $20 and hangs in the door between my bathroom and office. Just make sure you purchase one that supports your weight. The second thing you need is a pair of running shoes and you're ready to begin.

This workout consists of four simple workouts: push-ups, pull-ups, sit-ups, and jogging/running. I split these up into two different daily routines. One day I would jog or run and the other day consisted of the three muscle toning exercises. I would workout 4-5 times a week for anywhere between 30-40 minutes per workout, while I was watching TV or listening to music I should mention.

In terms of dieting, none is required for this routine. However, I've found from starting this workout that I no longer desire eating unhealthy foods. It's amazing how a simple 30 minute workout can change your entire mindset, not to mention self-confidence. I must admit I still splurge for cheeseburgers and ice cream, but I try to keep these instances to a minimum and watch the portions.

I've been doing this workout for just under two months and the results are fantastic. Within one week I started feeling better about myself and after 2-3 weeks results were quite visible. To give you an example of a routine and what to expect let's take a look at some specific points in my two months thus far.

December 27, 2008 - First day

Push-ups - 4 sets; 15 reps

Pull-ups - 4 sets; 5 reps

Sit-ups - 4 sets; 15 reps

Note: Don't take more than a minute break between sets because you want to keep your heart rate up. Also I would alternate exercises between sets to keep me moving and give each particular body part a break. Do whatever sit-ups you want, I do regular crunches and reverse crunches (for the lower abs).

December 28, 2008 - First day of running

30 minutes; 2.05 miles

I do my running on the treadmill. At this point my endurance was very low so I would walk a few minutes (on speed 3 if using a treadmill) then run for as long as I could (speed 7) then back to walking before I could run again. I never do any more or less than 30 minutes, this way I can just compare my distances each day to see my progress.

Note: Clearly this can be done outside as well if you don't own a treadmill. Be sure to measure the distance if not running on a track so you can track your progress. Using your car is a good way to measure a few miles. Feel free to do any other aerobic exercise if you dislike running.

January 15, 2009

Push-ups - 5 sets; 20 reps

Pull-ups - 5 sets; 7 reps

Sit-ups - 5 sets; 20 reps

At this point I feel stronger and can see some muscle definition in the mirror. I also added a set to each exercise.

January 17, 2009 - Running

30 minutes; 2.52 miles

Running has become much easier. I no longer get tired as easily and can run for longer distances.

February 16, 2009

Push-ups - 6 sets; 25 reps

Pull-ups - 6 sets; 8 reps

Sit-ups - 6 sets; 25 reps

Once again I upped the sets because I feel strong and can workout longer without getting tired. I can now see clear definition in my entire body.

February 18, 2009 - Running

30 minutes; 3.05 miles

I can almost jog/run for an entire 30 minutes, probably just 4-5 minutes of walking for the whole exercise.

I hope all this can help. It has changed a lot for me and it is so simple. I have still not reached my ultimate goal, but I am well on my way thanks to this routine. I've had great results in less than two months and you can too.