Our expert says:
Body weight exercises can be very effective if you do them correctly. Things like push-ups, pull-ups (for which you would need a bar, granted), tricep dips etc are all pretty good. Of course, the variety you get in a gym makes it easier to do the range of exercises, but all you have to do is be creative and you'll find ways to train from home, as Fitness Fanatic is pointing out.
I'd suggest you have a look at the fitness page of the Health24 site and click on "programmes" and then choose one of these programmes to have a look at - just to get an idea of home-based training.
As for fitness, that is relatively easy, and it is your main goal, so your overall task is much easier - simple cardio training is the way to go. If you have opportunity and time, then a 20 to 30 mintue run is a good way to start. Any more than this is risky, for fear of injury mainly, but you can go longer if you build up slowly to that point. I'd say the programmes on the Health24 site will give a fair idea of how to do this as well.
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