If you have a look at a youtube channel called Athlean X he is quite an accomplished trainer most of his material is free and he describes the way to gain lean muscle and lose weight at the same time.
Personally I am aiming for consuming my exact optimised Huel based maintenance amount of 2400 calories that coincides with a heavy exercise schedule. If I don’t drop loads of pounds but I am packing on muscle I don’t mind so much.
In 2014 I did a spiral fracture to my fibula but at the time it was missed that I also chipped the tibula, damaged the talus and messed up all the cartilage in the ankle.
Any prolonged walking agrevates the injury so I have to be careful at the moment, have had 3 surgeries since to rectify what’s going on. Am safe with cycling so likely to get a turbo trainer so that I can do that at home as the weather is likely to turn and cycling in the rain isn’t my idea of fun…
Aside if what I do, need to get my diet in check as I’ve been eating too much crap for too long…
Swimming is great for rehab. Another fantastic activity is to walk across the pool in water up to you chest. The water provides resistance and support. If you want less support, move to shallower water as your weight beating ability improves.
Mo Farah uses an underwater treadmill, it must be effective!?
The most effective home based low stress exercise if you are looking for machines is rowing. There is nothing that kicks rowings ass as high stress cardio other than perhaps kettlebells (which you can’t do for obvious reasons)
The only problem with rowing is a decent machine is going to hit your pockets towards a 4 figure sum. Back when I was into serious fitness I’d warm up and cool down with a 10 minute row, sometimes that was harder than the 40 minute workout it felt like
You might also consider a spin cycle (a fancy exercise bike) for home if you don’t already own a bike. I found it less hassle to get one and set it up rather than a turbo trainer and it takes up less room plus it has loads of features.
I bought mine second hand off ebay and am really please with it. I paid around £120.