Last updated: 22 Jun 2022
You don’t need any equipment to work out, stay fit and get or maintain a toned body. It takes me 15 minutes a day to stay in shape.
Disclaimer: I am not a doctor or physician and not certified to train anyone. These routines work for me and keep me in shape but sure won’t get me any rankings in a bodybuilder contest.
Here’s How I Do It
One day you pick 3 or 4 exercises out of this pool:
The other day you pick 3 or 4 out of this pool:
And just cycle 15 minutes through them for 2 minutes or so each. I found these vids on youtube and thought they are decent, but I am in no way affiliated with them.
The idea is that you want the muscles to rest for at least 24 hours to let them recover and grow. So alternate the muscle groups every day. There are many more exercises out there. Just google or youtube “workout without weights or equipment” and choose what you like. You don’t have to be too religious about your regime. Just do something for at least 15 minutes per day and you will be surprised what this will do for you.
After just a week, you will feel better and you might even feel like you are missing something if you don’t keep exercising every day. If you want to up your regime a notch, go for a 30min hike every day.
All you need there is a pair of comfy shoes. If you then want to up your regime yet another notch, you go buy a (jump) rope, do rope jumping and become a true athlete. It might take you a couple of days to do it like him tho.
Of course, your diet is a big part of staying fit. 80% diet and 20% workout account for a fat loss regime (if you are in for that). Here is the simple formula: Don’t take in more calories in that you do burn.
A rough number for a healthy male is around 2000 calories. You can figure out your ideal intake here. If you then enter your daily food consumption here, you get a pretty good idea after a while on how much is enough. I was surprised when I started entering my intake. I didn’t know for example that oatmeal is so relatively high in calories – which is a good thing in the end – especially when you are on the road. Oatmeal is reasonably priced, easy to store and prepare. Daily exercise + the right amount of decent food = healthy body = happy camper 🙂