How would I exercise every muscle without the gym? - Please some advice.

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Those exercises are an ok base. You should add a pulling exercise and some form of cardio at a minimum. Situps are not the best thing you could be doing but not terrible.

Seriously though, the most important thing is that you find something you enjoy doing. If you don't like it you are not likely to stick with it. The next most important things are establishing routine and building confidence. Once you enjoy any sort of exercise, even if it's just doing curls and kissing your biceps in the mirror, it's easy to start adding to your routine.

Form follows function. Don't worry about an end goal. Just find something you enjoy and be open minded. Before you know it you'll be a monster and you won't even care, you'll just enjoy the process.
 
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If you're deskbound or otherwise sedentary consider one of those underdesk bike things. You're not going to be building any muscle or working your heart, but you'll keep your blood moving and prevent it from clotting (I've personally had this happen; it sucks, it hurts, and it leaves terrible scars).

If you're looking to just do some basic strength stuff then invest in some plates, dumbbells, and maybe even a curling bar. Keep an eye out for thrift stores. There are tons of simple routines you can run with just plates alone that get your chest, back, and arms engaged, and you don't need to go crazy. If you're just starting out then all you're going to need are a 25/35/45 (for a curling bar keep an eye out for pairs of lower weights, like 2.5's, 5's, and 10's).

The routine I like to run involves a few really basic plate workouts I was taught (I don't actually know the names of any of these)
1. Assuming a position similar to a squat (it's not quite, but you get your ass out in a similar way), let the plate rest with your arms hanging down. Lift the plate up into your chest.
2. Stand up straight, hold the plate in front of your chest with your elbows out. Push the plate outward, then bring it back in, and repeat.
3. Stand up straight, hold the plate above your head. Lift it, then bring it back down.
4. Stand up straight, hold the plate above your head like before, and work the plate around your back in a circular motion. If you're doing this right you'll be engaging your traps for this one.

In general, you can approach these by doing many reps with lighter weights, or you can try to do less reps with heavier weights. I tend to like to do a little of both, ending with the heavier stuff. Usually by that point I can't really get a lot of reps in, but what you can do are keep your muscles engaged for longer by doing the exercises in slow motion. For instance, when you bring the plate above your head, bring it down as slowly as you possibly can. Trust me, you'll feel your muscles working to do it.

I guess some other advice would be to not hurt yourself and be consistent. If you're just starting out, try to find the same time of day and just do a couple reps of something really basic and light. Don't worry about getting an actual workout in by going all in right away. Just build good habits first by consistently stepping up to do it, and when that becomes easy you can give yourself a harder workout. There was a kiwi here somewhere on some thread a while back that had said something like "find some time to do one single pushup every day, because it's impossible to mentally wrestle yourself out of finding the time for that". Once you're in that space consistently is when you stop feeling like it's a chore.

If any kiwis know the actual names of the exercises I described I'd appreciate it. These were just the things I was taught by a friend. I'll add that my first month of doing it would leave my arms unable to be completely straightened out, as I hadn't ever done serious workouts in my life. It's a really good feeling for some people that kind of soreness (I like it myself). If it's new to you, you might be all "what the fuck" but it's normal.
 
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ElHijodeDeficienciaCogni said:
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This is a good book but you'll want to do some modifications, as someone who could normally squat but figured I should take the book at face value and start off at level 1 for everything.
The intro to squatting is one of the most retarded exercises I could think of doing. Both in general and as an intro to squatting.
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If you're just looking to burn fat and get fit, I would recommend getting a kettlebell or two. You can find kettlebell exercise playlists all over youtube, so you'll never get bored. The important thing is to set aside time for it, and to make it a part of your daily routine. Plus, the kettlebells let you work the biceps.

Despite your aversion to chicken breast, do try to remember that gains are made in the kitchen. Most people do not get enough protein, not to mention nutrients. I recommend vitamin supplements, and also creatine actually.

Another thing you absolutely need is a solution for doing pull-ups and chin-ups. Chin-ups will again work the bicep, and pull-ups will widen you up a bit and strengthen your back significantly. Both men and women benefit from a wider upper back, as it really slims the waist.
 
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Lean your hands against the wall and run in place. It will help you develop leg muscle without putting so much pressure on your knees.
 
yeah def agreeing with the stationary bike
I got one ages ago for a hundred bucks on walmart's site, no electricity, just a basic resistance on it

you can use it even if you've got downstairs neighbors, and if you get creative about setting up your keyboard and mouse you can exercise without it impacting your screen addictions

while there will eventually come a point for "today work this, next day work that" there's a lot of "get off your ass and move" to clear first
 
Yoga and pilates. Home workouts are better since you can do it barefoot.
 
Fill up 2 five gallon buckets, carry them around for 5 minutes without setting them down or stopping walking. Take a break, and repeat a few times. Once you get used to it, increase the time.
 
Jump rope is good conditioning. Practicing jumps in general is good - hurdles, box jumps, single or double leg jumps, ladder shuffles, etc.
Basic calisthenics movements (e.g, the Convict Conditioning Big 6 - pushups, pullups, squats, bridges, handstand pushups, and hanging leg raises/situps) cover almost every part save for hamstring/lower back mass, which is best tacked on with a hip hinge movement of some sort.
If you hit enough reps on a movement the simplest way to make it more intense is to add weight. With pushups and pullups you can likely do it with a backpack, though from my experience in pistol squatting it's more convenient to hold something out as you perform reps.
Moving to a harder progression along with incrementing weight on it is a good combo.

BiggestKai said:
This is a good book but you'll want to do some modifications, as someone who could normally squat but figured I should take the book at face value and start off at level 1 for everything.
The intro to squatting is one of the most retarded exercises I could think of doing. Both in general and as an intro to squatting.
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Agreed, although the movement on its own seems decent enough as a mobility drill, the progression standard for it was fuckin insane for what it's intended to build to.
 
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If your primary goal is to lose weight, then your focus should be on dieting and doing cardio. Cardio could be as simple as going on long walks at a relatively brisk pace. Walking uphill would be better, even if the incline is slight, but it doesn't have to be uphill.
 
hindu squats are good for core muscles
if you suplex a chick into the bed she goes from dtf to flash flood advisory for your area head to high ground immediately
 
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The Real Me said:
Hello! I am getting fatter and would like to fix that but I'm not super knowledgeable on exercise. I'm not looking to eat copious amounts of chicken and creatine to become musclebound, I just want to burn off fat, make my existing muscles more firm
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There are an enormous number of reasons someone might not want to go to a gym and and just choose to do their exercises at home, nothing wrong with that.

What I'm going to write here is just some very generic advice, and it is definitely certainly more aimed at beginners. So if the stuff here doesn't apply to you, don't worry about it, but someone else reading this might get something from it.

Its ok to start at zero: whether you're a mega fatty or mega frail, you can start with no weight, just moving your arms and circles and the like. Go on YouTube. There are lots of no equipment at home moving your body, workout videos and many are specific to beginners and a lot of them you can do and do just five to ten minutes*

Stretching and resistence band training are good for days in between weights or heavy exerscise.

*"hurr durr only 10 minutes a day is pathetic!" Habit building starts somewhere, fren. 10 minutes a day, every single day, is how you build a habit, and once you have the habit, then you can go in and add more time. Weight loss happens by changing your lifestyle by ditching bad habits and building better ones.

Ballet/pilates leg strenghtening exercises will change your leg day. Don't dismiss it outright as just being girly, give it a try. Especially if you're just following a video by yourself in the privacy of your own home.

Good luck getting fit!
 
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