I'm a nerd/coder who used to sit all day too. It depends on your current level of fitness (muscles, tendon/ligament strength, body fat %). Feel free to ask me a

I'm a nerd/coder who used to sit all day too. It depends on your current level of fitness (muscles, tendon/ligament strength, body fat %). Feel free to ask me any questions. The way to trade fat for muscle is to continually stress your muscles (by increasing the weight you can lift), and getting enough sleep (which I am bad at). Also, don't each too much (especially sugars). + Beginners: do air squats (multiple sets and repetitions) and static squats / wall sits (for as long as is comfortable. rest 90 seconds and repeat). Once you are stronger, do the same while holding a gallon of water. + Making Progress?: The above + yoga moves targeted at strength. Try out planks and wall hand stands. Single leg split squats (your back leg on your sofa). + Feeling Strong?: All of the above + adjustable kettlebells (let me know if you need recs) + gymnastic rings (you can attach the straps to a high place at a public park, or drill some hooks into your ceiling, or buy a doorway mount). Check out the bodyweightfitness community on reddit. + Advanced: This takes up space and costs a decent amount of $, but you'll need to build a home weightlifting gym with a barbell, olympic weight plates, and a squat stand / pullup bar / flat bench. Check out the homegym community on reddit.