Improve your overall fitness level in only four easy moves! Whether you’re new to exercising or looking for a few quick exercises to incorporate into your routine, here are four exercises that are simple but effective:
1. Squats
Squats are a great way to get your entire body moving and working. Start by positioning your feet shoulder-width apart and your arms straight out in front of you. Keeping your back straight, lower your hips until your thighs are parallel to the floor. Once you reach the bottom of your squat, squeeze your glutes and push your heels into the ground to stand back up.
2. Lunges
Lunges are a great way to target your lower body and improve your balance. Start by taking a large step forward with one foot, dropping your back knee towards the floor. Make sure that your front knee does not go beyond your toes and drive your heel into the ground to come back up to a standing position. Switch legs and repeat.
3. Push-Ups
Push-ups are one of the most popular bodyweight exercises, and they are so effective at targeting your chest, shoulders, and triceps. Start in a high plank position, with your hands just wider than your shoulders. Keeping your core tight, lower your chest to the floor and push yourself back up. Start with as many as you can do, and work your way up as you get stronger.
4. Planks
Planks are a great way to work your entire core. Start by engaging your core and glutes. Place your elbows and forearms on the floor, lifting your hips off the ground. Keeping your body in a straight line, hold the position for as long as you are able. Work your way up to holding for 1-minute sets.
These four simple moves can be used for an effective full-body workout. Add a few sets of each move into your regular routine, and you’ll be well on your way to improved fitness.
Things to remember when performing these exercises:
- Keep your form in check. Move slowly and steadily.
- Keep your core engaged throughout the movements.
- Breath in on the way down and out on the way up.
- Rest between sets.
What exercises can I do to improve my fitness without a gym?
1. Bodyweight exercises: Squats, Lunges, Pushups, Situps, and Pull-Ups are all great ways to exercise without needing a gym.
2. Jumping jacks: This high-intensity exercise not only helps with strength and endurance, but it can also improve your cardiovascular activity.
3. Running: Run outside or on a treadmill; either way, you can build your endurance, increase your calorie burn, and improve your overall fitness.
4. Jump rope: If you don’t have access to a gym, a jump rope is a great, inexpensive way to get your heart rate up and improve your cardiovascular fitness.
5. Yoga: Yoga helps to improve flexibility and strength. You can easily find online tutorials or download cardio-focused yoga videos to help you get started.
6. Hill sprints: Hill sprints are a great way to work your legs and improve your general fitness. Find a steep hill and perform sprints up and down the hill.
7. Stair climbing: Stair climbing not only increases your endurance, but it also helps to strengthen your leg muscles and core.
8. Hiking: If you’re able to access nature, take advantage of it. Hiking is a great way to get a full-body workout, plus the views and fresh air can help invigorate your mind.
What exercises can I do at home to increase my fitness level?
1. Jumping Jacks
2. Push-Ups
3. Squats
4. Lunges
5. Step-Ups
6. Plank
7. Burpees
8. Mountain Climbers
9. High Knees
10. Tricep Dips
11. Wall Sits
12. Jump Rope
13. Bicycles
14. Russian Twists
15. Reverse Crunches
What home equipment do I need to increase my fitness level?
1. Resistance Bands: Resistance bands are versatile and effective workout tools that are useful for upper and lower body strength training.
2. Jump Rope: Jumping rope is a powerful full-body cardio exercise. It works your arms, legs and core muscles while improving coordination and balance.
3. Fitness Ball: A fitness or stability ball can be used for a variety of strength and flexibility exercises, You might use it for Pilates, core training, stretching, or even yoga.
4. Kettlebells: Kettlebells are one of the most versatile and effective pieces of home workout equipment available. They are very effective for strengthening and toning your muscles, as well as increasing your aerobic endurance.
5. Foam Roller: Using a foam roller is a great way to massage tight muscles and release tension in your body. Foam rolling can help increase recovery and improve circulation.
6. Pull-up Bar: Pull-up bars are great tools for bodyweight resistance training and can help improve upper-body strength and size.
7. Yoga Mat: A yoga mat will provide you with the comfortable, cushioned surface you need to practice yoga or pilates. It is also useful for stretching and other floor exercises.
What exercises can I do with home equipment to increase my fitness level?
1. Pushups – Pushups are a great bodyweight exercise that works the upper body muscles, including the chest, shoulders, triceps and core.
2. Squats – Add squats to your home workout regime to target your quads, glutes, hamstrings and core.
3. Lunges – Lunges can be done either with your bodyweight or with weights for added intensity.
4. Burpees – Not for the faint of heart, burpees are a total-body exercise that can be done for time or for reps.
5. Jumping Jacks – Get your heart rate up and incorporate full body movement with jumping jacks.
6. Plank – A plank requires no equipment, but it does require a great deal of core and overall body strength.
7. Mountain Climbers – A great cardiovascular bodyweight exercise, mountain climbers also work your core, arms, and legs.
8. Medicine Ball Throw – Medicine balls are inexpensive and are great for upper and lower body exercise.
9. Weighted Step Up – Step ups can be done with a low bench or stair. Add weights for added intensity.
10. Sit-Ups – A classic exercise to target your core, sit-ups are a great way to add some intensity to any home workout routine.
