Personally, I would say invest a little money in a session or two with a personal trainer. They can tell you exactly what you need to do for your body type and give you a plan to stick to. I don't know how you can accomplish what you are looking for without weights, but try an exercise ball, they also double as weights, they are inexpensive, and they come with a little book showing you some different toning exercises. I only needed 2 PT sessions to get me into a good, effective routine. At least that is my humble suggestion. I'm trying to somehow relate this discussion back to the Gulch, so here is my attempt. Value for value, if you value your life then taking care of your body is part of that. We spend so much money on healthcare, when you compare that to the cost of a few PT sessions and some weights, the ROI is incredible. Exercising is good for everything.