Check out this guy's site. Lots of ideas for getting a workout at home with bodyweight exercises or very little equipment, and good explanation/video demo of how to do the exercises. Scroll to the bottom of this page, click on the "no time chest workout". You don't have much weight with the milk jugs, but this workout will still kick your butt if you don't skimp on the pushups.
http://fitness.scoobysworkshop.com/chest.htm
I'm no expert, but my understanding is that it's just fat, so diet will be number one for getting rid of that, but if you want a good home workout, to build muscle and burn those calories, there are many options:
1) Walk, bike, try the Couch to 5K program if you want to learn to jog/run.
2) Bodyweight exercises: air squats (bodyweight squats), deadlift or clean and press with anything that seems right (a chunk of wood, a toolbox with weight inside, a tire, anything you can control and not get hurt picking up and/or raising overhead), push-ups, pull-ups or chins (if you can't do bodyweight ones, try setting a pipe or bar lower down, so you can squat down and only lift part of your bodyweight/assist with the lower body), bench dips on the front of a couch or chair, again using the legs as little as possible to assist), rows with your milk jugs or anything else you can grab with one or both hands that's a good weight, etc. Look up the weight lifting moves, and look around for alternatives to barbells and dumbbells.
3) Check out the garage/shed. A pickaxe or sledgehammer is a great upper body workout. Another good garage workout tool: post-hole digger (kills the shoulders, chest, abs). For these, you just have to sacrifice a small spot in the yard where you can stab the ground without hitting utility lines/pipes. Double points for you if you need to put in a tree or garden, just do your workout there, lol.
3) A tire: you can attach a rope and pull it toward you for a pulling motion, sit on the ground and pull it toward you in a rowing motion - two ropes or a Y setup works best for that one (then you have to scoot back to do it again), drag it behind you for a leg workout, flip it (requires a bigger tire), jump on it (also needs a big truck tire...you can find these free if you keep your eyes open or call some tire places for junk tires), pick it up, throw it, whatever.
4) Pickle buckets (5 gallon buckets, check restaurants for freebies they might be tossing out) can be filled with dirt, water, sand or rocks, whatever. Carry them, lift them, curl them, do bent-over rows, etc.
5) Workout tapes - if you have the means to play them and a little floor space, you can check these out from the library for free, or find them on the cheap at your local movie rental place (often, if you find one you like in the rental section, they will sell it to you if it's not a good renter, so don't be afraid to ask). I'm actually going to order a yoga workout for myself, to improve my flexibility, which I figure can help my other workout/fitness goals, plus I hear it's a killer workout, which can't hurt for the old calorie burn, right?
Anyway, hope that gives you some ideas. Oh, also check out the Crossfit website. The forums there has info on how to make a weighted "medicine ball" using an old basketball...I think you just cut a small slit, fill it with sand, duct tape it, then you can use that for throwing, cleans, presses, kettlebell type swings, or ??
I dont have access to any weight training machinery...
