Due to a busy and hectic lifestyle, you may not have time to go to a gym every day. But you can exercise at home, and that too without weight or any equipment, and can maintain your weight within the normal range for your age and height. Regular exercise and healthy diet can not only energize your body, but they can also refresh your mind.
First things first, you need to stretch before any workout session. Stretching is very important, it's like it tells your muscles that a workout is about to begin. This way, your muscles don't cramp up due to "shock" of the exercises. Weight loss and toning is faster with the help of regular stretching. The workout also has to end with stretching. This is to give the muscles a last stretch before you get back to the regular routine. This really helps in avoiding muscle pulls and cramps. Moreover, you are increasing your toning speed further by stretching both times.
The next step to a good workout routine without weights is by performing cardiovascular exercises. This could be running, jogging, walking, cycling, or skipping. The choice is yours. However, if you have joint or knee problems, avoid the running, jogging, and the skipping. These will just make it tougher for your joints to take. The key with these exercises is not the distance that you go, or the length of time. The best is to go as far as you can, and to maintain a comfortable speed that you can keep consistently. Many people err by going really fast, but then they can't go on too long. You rather go at a comfortable speed (but not too slow), and go on for longer. Sweat it out. When you feel you are tired, go further. Step out of the comfort zone, and challenge your stamina. That's the best way to increase the stamina and the strength.
You need to do a few muscle specific exercises to ensure that you get toned faster. You can opt for the ab workouts at home and other flat stomach exercises. This not only works on your abs, but on your back as well. As long as you don't strain it too much, it helps reduce the excess flab on the back and the shoulders, too. You can also do a few lunges, squats, biceps curls, leg curls, pushups, and sit-ups for the arm and leg muscles. Do not strain yourself too much. Stick to 25 crunches, 25 pushups, and 25 sit-ups on a regular basis. After about 15 days, you can start increasing them as per your capacity. Remember, these exercises are a part of your workout. Many people make the mistake of making it the only workout, which does not "work out"!
Yoga and breathing exercises to improve lung capacity can also be done on a regular basis. This helps calm down the nerves, and also reduces stress. Moreover, the correct breathing technique works wonders at keeping you in a healthy physique. Yoga poses or floor stretches can help increase your flexibility. An exercise like sun salutation (Surya Namaskara) helps pace up the toning or weight loss process to quite an extent. Moreover, it really helps at keeping the skin glowing as well.
Exercise itself is a lifestyle change. You should not do it for a certain period of time, but you should do it everyday. Also remember that staying happy is the best way to stay healthy. A workout routine without the use of weights is a great way to relieve stress naturally as well.