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What should my daily exercise routine consist of?

I'm wanting to make a daily exercise program (without using any equipment) to become more fit and lose some weight. What should it consist of? I have some already such as 50 push-ups, 100 jumping jacks, 100 toe-raises & 50 crunches/sit-ups. What else should I include to make it more effective to become more flexible, fit, and, lose some weight? And how many of them should I do at a time? Thanks alot!

Public Comments

1. EXERCISE FOR 30 MINUTES! Thats all you need.
2. You left out SEX,have it as much as you can.
3. What you have listed here is probably less than 10 minutes of exercise. You need at least 30 minutes of hard exercise, where your heart rate is kept up in the 'training zone'. You can get a good workout in without equipment, but your options are limited and you may get pretty tired of the same old exercises pretty quick. Even buying some simple equipment like an exercise ball, medicine ball, jump rope, dumbbells, exercise band, or the like will greatly increase the exercises you can choose from. At a minimum I'd add some cardiovascular exercise to the above, running/jogging is your best bet without having equipment. If you have a place to do pull ups you should do those too, most park playgrounds 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 make sure you're doing that you need to calculate your calories then track what you eat using a service like fitday.com. Below is a link to a calorie calculator.