It's really easy to get a podcast into Apple Podcasts, just submit a URL for the RSS feed. If you don't mind intervening to edit the XML when a new episode goes up, all you need is a directory on a web host somewhere... you drop in a hand-jammed XML file for the RSS feed and all the mp3 files.
Heads up, I think you're still on the hook for download bandwidth though. Bandwidth is one reason podcast hosting is so popular.
If you use a service like Transistor.fm, you can get a website generated for your feed automatically. Not much customization options, but probably enough to get by. For $9/mo, it's not a bad option.
