5 Essential Exercises to Get You Back in Shape

by Nicole Abigail

5 Essential Exercises To Get You Back in Shape

If you’re looking to get back in shape quickly, but don’t know where to start, these 5 essential exercises are the perfect way to jumpstart your fitness routine. Each exercise can be completed anywhere, with no equipment necessary, and most take just a few minutes to complete. Spend a few minutes every day doing these 5 workouts and you’ll be well on your way to a healthier, fitter you.


  • Benefits: Squats use multiple muscles in the lower body, increasing strength, endurance and balance.
  • Instructions: Stand with your feet shoulder width apart, core tight and chest up. Lower the hips into a squat, keeping your knees over the toes, and return back up to standing. Repeat for 10-20 reps.


  • Benefits: Pushups build strength and stability in your chest, shoulders, triceps and back.
  • Instructions: Start in a high plank position, with your core and glutes tight. Bend your elbows and lower your chest to the floor, keeping your elbows in towards your body. Push back up to the starting position and repeat for 10-20 reps.


  • Benefits: Lunges are great for building leg strength, balance and mobility.
  • Instructions: Stand and take a large step forward with one leg. Bend both legs and lower your hips towards the ground. Press through the front foot to return to the starting position and switch legs. Repeat for 5-10 reps on each side.


  • Benefits: Burpees work multiple muscles at once and can get your heart rate up quickly.
  • Instructions: Begin standing and than quickly drop into a squat position and place your hands on the ground in front of you. Jump your feet back into a high plank position and do one pushup. Jump your feet back in towards your hands and stand back up. Repeat for 5-10 reps.


  • Benefits: Planks help build core strength and stability.
  • Instructions: Start in a high plank position with elbows directly under your shoulders and your back in a straight line. Hold this position for 30-60 seconds, or as long as possible, then rest and repeat.

These 5 essential exercises are a great way to get back in shape quickly and easily. With no equipment necessary and each exercise taking just a few minutes to complete, you can do them anytime, anywhere – no excuses! Commit to doing these exercises every day and you’ll be well on your way to the fitter, healthier you that you deserve.

What is the most effective exercise to get back in shape quickly?

The most effective exercise to get back in shape quickly is High Intensity Interval Training (HIIT). HIIT combines short bursts of intense cardio with short rest periods, resulting in more calories burned and more fat loss in a shorter amount of time.

What exercises burn the most calories?

1. High-intensity interval training (HIIT)

2. Rowing

3. Running/Jogging

4. Swimming

5. Cycling

6. Kickboxing

7. Jumping Rope

8. Circuit Training

9. Bicycling

10. Walking

What is the most effective way to burn calories?

The most effective way to burn calories is to combine both cardio and strength training exercises while paying attention to your diet. Cardio exercises such as running, swimming, biking, and hiking are all great options for burning calories. Strength training exercises such as weight lifting and core exercises can also help burn calories and increase your metabolism. Additionally, maintaining a healthy and balanced diet can help you to burn more calories and reach your desired weight-loss goals.

What exercises can be done to burn calories quickly?

1. High-intensity interval training (HIIT): exercises such as sprints, burpees, mountain climbers, and jumping jacks.

2. Running: Increase your running speed for short bursts and/or add hills to your route for an extra challenge.

3. Swimming: It’s low-impact and burns a lot of calories!

4. Jump Rope: Jumping rope is a great full-body workout.

5. Cycling: Cycling is great for getting your heart rate up while burning a lot of calories!

6. Group Exercise Classes: Zumba, spinning, kickboxing, CrossFit… there are loads of classes that you can join to get a challenging workout and burn a lot of calories!

7. Weight Training: Lifting weights helps to build muscle and promote fat burning.

8. Climbing Stairs: Climb stairs to get your heart rate up and torch some calories!

What type of high intensity interval training exercises burn the most calories?

The most effective high intensity interval training exercises for burning calories are those that involve high-intensity aerobic activity such as sprints, stair climbing, jumping, burpees, and plyometrics. These exercises can burn up to 500 calories in 30 minutes. Other HIIT exercises such as resistance training, weight lifting, and bodyweight exercises can also be effective calorie burners. Depending on the type of exercise and intensity level, workouts can burn up to 1000 calories in the same time frame.

What are the benefits of high intensity interval training?

1. Increase in aerobic and anaerobic capacity: High intensity interval training has been proven to increase your body’s capacity for both aerobic and anaerobic activities. This can significantly improve your cardiovascular performance and also increase your muscular strength and endurance.

2. Improved fat metabolism: High intensity interval training increases the body’s ability to burn fat more effectively. A study published in the journal of the American College of Sports Medicine found that HIIT was 20% more effective for reducing the body’s fat storage than moderate intensity steady state cardio.

3. Improved insulin sensitivity: HIIT has been found to improve insulin sensitivity, helping to keep blood sugar levels in check. This can potentially reduce the risk of developing diabetes and other metabolic disorders.

4. More variety: HIIT gives you a wide variety of exercise options. You can do sprints, burpees, jump rope, mountain climbers, and more!

5. Time efficient: High intensity interval training is one of the most time-efficient exercises there is. You can do a HIIT workout in as little as five minutes and still get the same benefits as a much longer steady-state cardio workout.

6. Increased motivation: HIIT can be more motivating than steady-state cardio as you’re constantly pushing yourself to new limits. This makes it much easier to stick to your fitness routine.

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