Timed intervals help to make body weight exercises more entertaining, and you won't have to count repetitions. One way to work these into your routine is by doing Tabatas. Download a Tabata timer; you'll do each body weight move at high intensity for 20 seconds, then rest for 10 in between. For example, 20 seconds of body weight squats, rest for 10 seconds, 20 seconds of mountain climbers, rest for 10 seconds, 20 seconds of jumping jacks, rest for 10 seconds, 20 seconds of knee push-ups, rest for 10 seconds. Repeat the entire sequence. A similar routine can be worked into your cardio routine. Walk for two minutes at a brisk face, then casual for two minutes; repeat until you reach about 20 minutes of walking.
"Start slow, meaning 10-20 minutes," White said. "If you grind out a walk or run for an hour the first time, you will get sore and uncomfortable, which will be counter intuitive to furthering your journey. If you start slower, you will increase the likelihood of longevity."