Tired of not seeing any results at the gym? Don’t worry, getting fit doesn’t have to be as time consuming as you think. Here is a list of 15 easy exercises that you can fit into your day to get fit and maintain optimal health.
High Knees
High knees is a running-in-place exercise to activate your core and leg muscles. Simply stand and quickly raise your knees up high. Keep your back straight, your chest up, and core engaged. Alternate legs for 30 seconds for a full workout.
Jumping Jacks
A classic cardio exercise, jump jacks get your heart rate up, target your lower body and upper body, and burn fat. Alternate jumping your legs out and in while raising your arms over your head. Keep your core engaged while you jump and your back straight.
Squats
Squats target your quads and glutes, engage your core and help build lower body strength. Stand with your feet hip width apart and lower your body by pushing your hip back while leaning your torso forward. Keep your back straight and engage your core while rising back up to the starting position.
Lunges
Lunges are great for strengthening your lower body. Step forward with one leg and bend your knee until your thigh is parallel to the ground. Ascend back up to the starting position and repeat with your other leg for balance. Keep your back straight and core engaged for maximum effect.
Crunches
Crunches are the iconic abdominal exercise. Lie on the ground with your feet flat and knees bent. Place your hands on the side of your head and curl your upper body towards your knees. Get as close to your knees as you can while keeping your lower back on the ground. Hold for one second, release, and repeat.
Bicycle Crunches
Bicycle crunches add an extra challenge to an otherwise simple exercise. Lie on the ground in the same way as a regular crunch, but then bring one knee up and curl towards the same side shoulder. Alternating legs, cycle as if you are riding a bike.
Plank
The plank is an isometric exercise which focuses on your core strength. Lie down on your stomach and prop yourself up on your elbows and toes. Hold the position for around 30 seconds and try not to allow your hips to drop.
Push-Ups
Push-ups target your arms, chest and core throughout the exercise. Push your body up with your arms and back, keeping your core tight and body in a straight line. Hold at the top of the push-up and lower your body back to the ground.
Tricep Dips
This exercise is a great way to target your triceps. Sit on the edge of a chair or bench and place your hands behind your hips. Keep your feet flat and elbows close to your body. Bend your elbows until your arms form a 90-degree angle, then slowly ascend back up to the starting position.
Amountain Climbers
Mountain climbers are a great full body exercise. Start in a plank position and bring one knee up, then alternate to the other. The faster you go, the more difficult the exercise will become.
Burpees
Burpees target your arms, chest and core and provide an intense full body workout. Start in a standing position, then squat down and place your hands on the floor. Push up, jump your feet back, jump up, and repeat.
Jump Rope
Not only is jump rope great for your cardiovascular health, it also targets your arms and shoulders when done correctly. Try to keep your elbows close to your body and use your wrists to turn the rope. Alternate speed for a more intense workout.
Jumping Squats
This is a great way to add intensity to a regular squat. Start in a regular squatting position, then jump up and extend your body. Land and return to the starting position and repeat.
Glute Bridge
The glute bridge is a great exercise to target your glutes and hamstrings. Lie on your back with your feet flat on the ground and arms at your side. Push off with your feet and lift your hips up off the ground, hold for a few seconds, and then slowly descend back down.
Plank Jacks
This exercise combines traditional planks with jumping jacks and focuses on your core and lower body. Start in a plank position, then jump your legs out and in like a jumping jack, then back to the starting position and repeat.
These exercises are easy to do and can be done from the comfort of your own home. Start to incorporate them into your daily routine and in no time you’ll be looking fit and feeling great. Good luck!
What are the benefits of doing simple exercises to get fit?
1. Improved heart health: Simple exercise is good for your heart and cardiovascular system. Doing regular exercise helps to reduce your risk of heart disease, stroke, and high blood pressure.
2. Strengthened musclasm: Regular exercise can help to build muscle and strength in all major areas of the body. This improved strength can help you to perform everyday tasks more easily and with greater stamina.
3. Increased flexibility and mobility: Doing regular, simple exercises can help to improve your flexibility and mobility. Improved flexibility can help with day-to-day activities and can also reduce your risk of injury.
4. Improved mental and emotional health: Exercise helps to boost mood and can reduce stress and anxiety. Being active can help to clear your mind and boost your energy levels.
5. Better sleep quality: Exercise can help to regulate your body’s sleep-wake cycle, so you are more likely to get a good night’s sleep. Improved sleep quality can help to reduce stress and improve alertness, making it easier to focus on day-to-day tasks.
6. Weight management: Regular exercise can help to control weight and reduce body fat, which can reduce your chance of developing various health problems.
