Been working out but not seeing any improvement? If you're not performing even the most basic exercises right, you could be wasting your time and perhaps even putting yourself at risk for injury. You can lose weight at home, safely and effectively, without any equipment using this beginner's workout from Getfit.com.

Getfit.com - an online personal training site - creates personal training regimens, tailored to your fitness level, abilities and interests. Best of all, they show you step-by-step how to do every movement, from the simplest to the most complex.

Getfit.com has developed the following walking-and-toning workout that gets you limbered up then pumped up. Walking is a great way to lose weight - it's easy on your joints, gets your heart pumping and, when done briskly, is an excellent cardiovascular workout. Coupled with strength training of the major muscle groups you can get an excellent overall workout. Plus, enter now to win free personal training from Getfit.com.

Walking (outdoors)
30 minutes

Description: Walking is one of the oldest, gentlest and most effective ways methods of controlling weight and getting into shape.
Tip: Good shoes are just as important for walking as for running. Good walking shoes will increase the safely and enjoyment of your walk. Starting position: Wear a good pair of walking shoes and dress appropriately for the weather.
Movement: Start off at an easy pace and work up to a brisk pace.
Key Points: push your pace to challenge yourself but ensure that you are breathing comfortably. Let the arms swing freely as you walk. Caution: avoid hills or inclines until you can comfortably walk on flat ground for 30 minutes.

Forward bend
2 reps held for 20 seconds

Description: Stretch both your hamstrings and back muscles with this standing stretch.
Tip: as you get to the bottom of the stretch tuck your chin towards your chest in order to stretch the spinal muscles.
Starting Position: Stand with your legs a shoulder width apart.
Movement: Slowly lean forward first at the hips and then at the spine. Keep your legs straight throughout the stretch.
Key Point: Exhale slowly as you stretch down and inhale as you relax the stretch.
Caution: Avoid this stretch if you suffer from lower back pain or are out of shape.

Standing Upper back Stretch
2 reps held for 20 seconds

Description: This is a good stretch for the muscles in and around the shoulder blades
Tip: You can also do this stretch sitting at your desk to relieve the strain of typing.
Starting position: From a standing position interlock your fingers and turn your palms away from you.
Movement: Extend the arms straight out in front of you and reach forwards. Roll your shoulder blades as far forwards as possible and hold for 20 seconds.
Key Point: Squeeze your shoulder blades together as you push your arms out.
Caution: Keep your neck straight and relaxed during this stretch.

Side Lunge Stretch
2 reps held for 20 seconds

Description: The side lunge is an effective way to target the inner thighs.
Starting Position: Stand upright with your feet close together.
Movement: Take a 3-4 foot step to the left, angling your left foot to the side. Lean over to the left placing your left forearm on your left thigh. Keep your right leg straight, hold the stretch for 10-20 seconds then repeat on the alternate leg.
Key Point: Slowly exhale as you stretch and inhale as you relax the stretch.

Calf Stretch
2 reps held for 20 seconds

Description: This is a simple way to stretch your calves
Tip: for an added stretch try placing your rear foot on a book or a step
Starting Position: Stand upright with your hands on your hips.
Movement: Take a step backwards with one foot and drop the knee of your rear leg towards the ground as you lean back slightly. Hold the stretch for 20 seconds relax and then repeat.
Key Points: Exhale as you stretch inhale as you relax the stretch.
Caution: Do not bounce ease into the stretch and then hold it.

Lying knee-to-chest stretch
2 reps held for 20 seconds

Description: Increase flexibility in your hamstrings and butt with this stretch.
Starting Position: Lay on your back with your legs straight and feet together.
Movement: Bring one knee to your chest whilst keeping the other leg flat on the floor. Grasp your shin with both hands and draw your knee lightly into your chest. Hold for 10-20 seconds then release and repeat with the other leg.
Key Point: Exhale as you gently pull the knee into th
Caution: Only stretch to the point of discomfort never force a stretch.

Kneeling Superman
2 sets of 10 reps

Description: Strengthen your lower back and add stability to your torso without putting creating a high risk of injury for the lower back.
Tip: Use slow and controlled movements to challenge your lower back muscles.
Starting position: Kneel on your hands and knees keeping your head in line with your torso. Keep your hands a shoulder width apart with hands underneath the shoulders. Place your knees hip width apart directly below your hips.
Movement: Raise one arm and the opposite leg at the same time keeping them both straight. Hold for 3-5 seconds then return slowly to the start position. Repeat with the opposite arm and leg.
Key Points: Keep your upper body as stable as possible by simultaneously contracting your back and abdominal muscles. Your head should remain level and in line with your body.
Caution: Do not excessively arch the lower back to raise the legs. Maintain a normal curve in the spine throughout the movement.

Crunch with hands across chest
2 sets of 10 reps

Description: Strengthen your upper abdominals with this beginners body weight exercise.
Tip: add difficulty by placing your hands by your head; reduce difficulty by placing your hands by your sides.
Starting position: Lie on your back, knees bent 90 degrees with your feet on the floor. Place your hands across your chest with palms resting on your shoulders.
Movement: Lift your shoulder blades of the mat by contracting your stomach muscles. Pause at the top of your range and then slowly lower down - repeat.
Key Points: Exhale as you crunch up inhale as you lower. Always keep your lower back on the floor.
Caution: Don't jam your chin against your chest, try and keep a fist width gap between them.

Modified push-up
2 sets of 10 reps

Description: The modified push up is a great exercise for those at the beginning of a workout programme. It is also useful for people with lower back problems that could be aggravated by regular push ups.
Tips: Place the arms narrow to work the arms or wide to work the chest. Starting position: Kneel on the ground and place the hands forward about 2-3 ft in front of you about a shoulders width apart. Straighten your body making a straight line between your knees and shoulders.
Movement: keeping the knees on the ground and the body in a straight lien slowly lower yourself until your chest is about to touch the ground. Hold for one second and then push back up, your hands should be directly under your shoulders. Keep the stomach tight and the body straight to avoid and lower back pain. It may be more comfortable to bend the legs behind the knees.
Key points: Inhale as you lower the body exhale as you press up. If you let the hips sag you are likely to develop back pain - keep the body straight and stomach tight.
Cautions: Be sure to warm up the wrists before doing push ups and don't let your head hang down keep your neck in line with your spine.

Bridge
2 sets of 10 reps

Description: Target your glutes and lower back using only your bodyweight. Tip: Increase the intensity by using only one leg.
Starting position: Lie on your back with your knees bend to 90 degrees and your feet flat on the floor. Place your arms at your sides.
Movement: Contract your butt raising your hips in the air. Continue to raise the hips until your thighs are in line with your torso. Hold for 5 seconds, slowly lower hips to floor and repeat.
Key points: Support your weight with the back of your shoulders not your neck. Make sure that you feel your back and butt fully contract.
Cautions: never support your bodyweight on your neck.

Body weight squat
2 sets of 10 reps

Description: target your legs, butt and torso with the squat.
Tips: When lowering think of sitting down onto a chair. This will help you keep your knees behind your toes and heels against the ground. Place your arms out in front of you as you squat to help maintain your balance.
Starting position: Stand with your feet a shoulder width apart and with your feet pointing straight forwards or slightly outwards. Keep your torso upright and your knees slightly bent.
Movement: Slow sit back and drop down by bending at your knees and hips. Lower until your thighs are parallel with the ground or in a position that is comfortable for you then return to the starting position.
Key Points: keep your chest up and your knees behind your toes throughout the exercise. Always squat in a slow and controlled manner. Keep your heels in contact with the ground throughout the movement. If they lift up as you squat you may be suffering from restricted flexibility in your calf muscles or may have to emphasis sitting back rather than dropping down.
Caution: Keep a normal curve in your lower back as you drop.

Try another Getfit workout you can do at home, without expensive equipment