Experts say there is no magic to exercise. You get out of it what you put in. That doesn’t mean you have to work out for hours each day. It just means you need to work smart. That said, experts agree that not all exercises are created equal. Some are simply more efficient than others, whether they target multiple muscle groups, are suitable for a wide variety of fitness levels, or help you burn calories more effectively.
Any exercise program should include cardiovascular exercise, which strengthens the heart and burns calories. And walking is something you can do anywhere, anytime, with no equipment other than a good pair of shoes. It’s not just for beginners, either: Even the very fit can get a good workout from walking.
2. Interval training
Whether you’re a beginner or an exercise veteran, a walker or an aerobic dancer, adding interval training to your cardiovascular workout will boost your fitness level and help you lose weight. The way to do it is to push the intensity or pace for a minute or two, then back off for anywhere from two to -10 minutes.
A squat is a strength exercise in which the trainee lowers their hips from a standing position and then stands back up. During the descent of a squat, the hip, and knee joints flex while the ankle joint dorsiflexes; conversely the hip and knee joints extend and the ankle joint plantarflexes when standing up.
Like squats, lunges work all the major muscles of the lower body: gluteals, quadriceps, and hamstrings. A lunge is a great exercise because it mimics life, it mimics walking only exaggerated also lunges are a bit more advanced than squats, helping to improve your balance as well.
If done correctly, the push-up can strengthen the chest, shoulders, triceps, and even the core trunk muscles, all at one time. For someone who is at a more beginning level, start by pushing from the kitchen-counter height. Then work your way to a desk, a chair, the floor with bent knees, and, finally, the floor on your toes.
6. Bent-over Row
This exercise works all the major muscles of the upper back, as well as the biceps. Here’s how to do it with good form. Stand with feet shoulder-width apart, then bend knees and flex forward at the hips. Tilt your pelvis slightly forward, engage the abdominals, and extend your upper spine to add support. Hold dumbbells or barbell
beneath the shoulders with hands about shoulder-width apart. Flex your elbows, and lift both hands toward the sides of your body. Pause, then slowly lower hands to the starting position.