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says: hey, someone just told me tonight about a book by Charles Bronson - solitary fitness, he was in prison for years and became super fit while in solitary confinement with no equipment... could make for an interesting read?!
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Do you want to improve strength or cardiovascular endurance, or both?
For strength training nothing is better than doing pull-ups. You'll have to get a bar that you mount in a door frame. Combine them with a routine that includes push-ups and sit-ups each day.
A set of adjustable free weights are good too. They make sets that you can adjust from 5 to 30 lbs. or so. Use the heavier weights to do lunges and work your legs, and use the lighter weights for your arms.