Squats
Squats are adaptable and equipment-free. "The most important thing with the squat is proper form," says Virginia Beach and Norfolk fitness and nutrition studio owner Jim White.
Lunges
White suggests another core-and-leg-toning motion. Your upper body should be upright, shoulders relaxed, and chin up.
Cardio
You may only be familiar with treadmill or elliptical cardio, but Nick Balestriere, a health coach at True Health Integrative Systems in Boca Raton, Florida, says it won't affect your metabolic rate.
Yoga
Try yoga to enhance breathing and flexibility. Breathing slows during strong yoga practices, unlike fast cardio.
Planks
They’re great for spinal stability and back pain. Be low to the ground like a pushup, elbows bent 90 degrees, forearms on the floor.
Body-weight resistance
Building muscle isn't just for bodybuilders. Resistance training builds and maintains bone mass and density.
Functional training
The oats are at the top of our list. They go well with fruit for breakfast. They go well with a lot of different foods. They do a great job of removing cholesterol from our blood because they are full of soluble fiber.