The exercises below are aimed at the beginner and do not require an specialized equipment and can be done in a clear space within the home.

Before beginning an exercise programme it is recommended you check with your doctor first.

To begin with these workouts can be done for 1-2 non-consecutive days a week (ie with a least one days rest between exercise days). One of the greatest mistakes made by people new to exercise is to initially over-exert themselves. This inevitably leads to aches, pains and even injury which in turn discourages further exercise. So the best advice is to take it easy to begin with and build up strength slowly.

Warm up!

Start with some gentle jogging on the spot and some stretches to warm the muscles first.

Shoulder Stretch

Bend at the waist, hands resting on a ball or chair for support (if needed), torso parallel to the floor and knees slightly bent. Raise arms out to the sides to shoulder level like an airplane, palms facing down and squeeze the shoulder blades together. Keeping abs in, straighten torso until you're standing upright.

Wall Push Up

(1) Stand a few feet away from a wall and place hands on wall at shoulder level, a few inches wider than shoulders.
(2) Pull the abs in and, keeping back straight, bend elbows and lower body towards the wall until elbows are at 90 degree angles.

Floor Squat

(1) Stand with feet wider than shoulders and place hands on the floor or a chair (depending on flexibility). (2) Bend knees and, keeping weight in the heels, lower butt until it's parallel to floor (or as low as you can). Keep abs in and make sure you can see your toes.

Star Jumps

(1)Stand with your arms at your side (2) Jump into the air with you legs apart while simultaneously raising your arms to shoulder height. Repeat the jump bringing your legs together and your arms back down to you sides. Continue for 1 minute .

Kick butts

Jog in on the spot and kick your rear with both heels for 1 minute

High knees

Jog in on the spot lifting knees as high as possible for 1 minute

Superman

(1) lie on stomach on the floor with arms out to the side
(2) lift legs and chest off floor
15-20 reps

Torso rotations/twists

(1) Stand with arms at shoulder height, arms bent
(2) Slowly twist your torso without straining and look behind. Repeat in the opposite direction
20 reps each direction

Side bends/reaches

Stand with your feet double shoulder width apart arms by your side and reach down sideways towards your feet.
20 reps each direction

Wall sit

With your back against a wall sit down as if onto a chair and hold it as long as you can.

Don't forget to warm down when you are finished with some gentle stretching

The Weight Slasher > Great Weight Loss Workouts