To achieve an overall fit and healthy body, you need to combine proper nutrition with the right exercise regimen. Even if you do not have time to go to the gym regularly, there are lots of effective exercises that you can do within minutes.
Depending on the fitness level you want to achieve, there are exercises for slimming and losing weight. Some exercises can help you tone your muscles and improve the way you look. There are also exercises to help you maintain an overall healthy and fit body.
Having said that, here are 10 of the most effective exercises for overall fitness that you can mix up:
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Plank
The routine targets almost all your muscles, in particular, the abs. The simple exercise strengthens your core, and reduces your risk for experiencing lower back pain. By regularly performing squats, you’ll have stronger abs and back. You can try any of the exercise’s variations like the knee plank, side plank, single-arm plank, rocking plank, Bosu walking plank, and reverse plank.
Begin by maintaining a traditional plank position for about 15 to 30 seconds. Once you start getting comfortable, hold the plank as long as you can. When you are able to hold on for 1 minute, go further by performing harder plank variations.
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Push-Ups
A lot of people avoid doing push-ups. However, nothing can be more effective in improving body strength. The complex compound routine works on your triceps, pecs, and delts. It also improves your core and leg muscle strength, allowing you to perform better in sports, and in your daily activities.
If you are a beginner at doing this exercise, start by doing push-ups off the table, wall, or on your knees. Perform more difficult variations later. It is difficult to do standard push-ups if you haven’t exercised in a while.
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Squat
The squat is a compound full-body move that will help burn fat, tone your muscles, and develop lower body strength. It also helps with your coordination and balance, strengthens your body, and boosts overall endurance. Squats also promote muscle growth by creating an anabolic environment.
Begin by doing squats twice or thrice weekly, with 15 to 20 reps for 2 or 3 sets.
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Jumping Rope
This is a basic exercise that works on numerous muscles, the leg muscles in particular. It burns more calories/minute compared to other exercises. Jumping rope for at least 5 minutes each day can help improve your overall fitness. Doing it continuously for 10 minutes can give you the same benefits of a 30-minute jog.
Make sure the rope is of the appropriate length. Adjust when necessary. Wear proper-fitting cross training/athletic shoes to absorb shock as you jump. This will lessen the impact on the joints, and lower your risk for injuries. Do stretching exercises before and after the jumping rope exercise to loosen your muscles.
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Lunges
This is a type of resistance exercise. It helps tone your abs and legs, improves your flexibility, develops core stability, and burns fat. The compound exercise helps shape your quadriceps, hamstrings, and glutes, transforming your body in the process.
As a beginner, you need to first learn the technique. Once you get the hang of it, gradually increase weight resistance. Within a few weeks, you’ll look better and feel stronger. For a more intense workout, you can add bicep curls into the routine.
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Burpees
While the exercise may seem easy, it’s actually quite challenging. Burpees target each muscle, and provides a full body workout. These include your shoulders, arms, core, chest, hamstrings, quads, calves, and glutes, while it keeps your heart rate going.
The exercise is great for both strength and cardio training, burning lots of calories at the same time. You can perform the routine almost anywhere.
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Bulgarian Split Squats
Fitness experts claim that this exercise is more effective in building lower body strength compared to classic squats. This helps you work on your legs using only light weights.
The Bulgarian Split Squat involves squatting on one leg with an elevated rear foot on a knee-level platform, box, or bench. Hold a pair of kettle bells or dumbbells as you squat. Your goal is to give your lower body a workout, and it’s not intended solely for your grip.
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Jumping Jacks
A staple in many workout regimens, jumping jack is quite vigorous. It will help change the shape of your body, and will create explosive energy. It does not only burn fat. It also tones your muscles and increases your heart rate. It provides a complete body workout just like burpees.
Depending on your weight and workout intensity level, doing jumping jacks can help you torch up to 750 calories/hour – equivalent to 12.5 calories/minute. The exercise works on your abdominal muscles, strengthens your legs, tones your glutes, and relieves stress. To provide variety in your exercises, incorporate jumping jacks into a circuit workout.
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Lying Leg Raise
While it is a simple exercise, the Lying Leg Raise is among the best abs exercises. It is also one of the few exercises for the lower abdominal muscles. Doing the routine regularly will increase your abs’ strength and definition.
The exercise is done by lying on your back on the floor. With your hands placed under your glutes, palms facing downward, keep your legs straight. Raise your legs slowly until they are perpendicular to the floor. Lower your legs slowly towards the floor. Do it as far as possible, while keeping a flat or neutral lower back. Never allow your heels to touch the floor while doing the set. To address various muscle groups, change your leg position. You can also place a medicine ball in-between ankles to experience a higher difficulty level.
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Running
Running is easily among the most complete forms of exercise around. All your muscles work hard to maintain stability and balance as you run. It improves your posture, and helps boost your overall fitness level. Running is also one of the most effective ways to burn extra calories off.
The exercise provides many other benefits than a great-looking body. It can also boost your self-esteem and sharpen your mind. It likewise boosts your stamina and energy. Running a minimum of 30 minutes each day can help you stay healthy and fit the entire year.
