Exercise Know How

What should my daily exercise routine consist of?

I am interested in doing a program of exercise per day (without use equipment) to become more fit and lose weight. What should it be? I have a few already like 50 push-ups, 100 jumping jacks, 100 feet-raises and 50 crunches / sit-ups. What else should I include to make it more efficient adjustment to become more flexible, and losing weight? And how of them should I do both? Thank you very much!

What you've listed here is probably less than 10 minutes of exercise. You must be at least 30 minutes of hard exercise where your heart rate is maintained in the "training". You can get a good session Training in without equipment, but your options are limited and you may get pretty tired of the same old exercises fast enough. Even buying some simple equipment like an exercise ball, medicine ball, jump rope, dumbbells, exercise bands, or the like will increase considerably exercise that you can choose. At least I'll include some cardiovascular exercise to the above, running or jogging, is your best bet without equipment. If you have a place to do pull ups you should do those too, most playgrounds in the park have a good bar somewhere that you can use. (do it while out jogging) Finally, to lose weight you have to eat fewer calories than you burn. To ensure that you do you have to calculate your calories then track what you eat using a service like fitday.com. Below is a link to a calorie counter.

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