There’s a reason so many New Year’s resolutions to get in shape crash and burn before February arrives: Getting fit requires more than simply showing up for your workouts. You need to work smart, too. And while there are plenty of effective strength and cardio exercises to choose from, not all are created equal. Some are better at targeting specific muscle groups, accommodating a variety of fitness levels or burning calories faster than others. So to help you find the right workout for you, we consulted top trainers and compiled their favorite moves for a total-body, no-nonsense, daily workout routine.
The plank is a full-body exercise that strengthens multiple portions of the body at once (including your core) and can be done anywhere (no equipment needed). Plus, it’s a great way to boost core stability, increase flexibility and build muscle.
Aim for 3 sets of 8 reps of this simple yet effective exercise to see maximum results. The exercise can also be modified by lowering the legs to the floor or pushing the feet straight back into a push-up position for greater difficulty.
Another easy-to-do exercise that works a lot of muscle groups at once, the pull-up is great for improving upper body strength and endurance. Plus, it’s an excellent way to burn fat and raise your heart rate quickly for a calorie-torching cardiovascular workout.
A lower-body-focused move that’s super effective for building strength and stamina, squats target the quads, hamstrings and buttocks and burn calories quickly. To do a standard squat, stand with your feet shoulder-width apart and slowly squat down until you reach the ground with the weight of your legs on your heels. As you rise back up, be sure to keep your legs and shoulders in a straight line and then swing them back to the starting position, taking care to return to a standing posture.
This is one of the best full-body, low-impact workouts you can do. Burpees target multiple muscle groups, boost strength and power, increase endurance and speed and improve aerobic and anaerobic performance. They can be modified to fit your skill level and fitness goals.
The key to making exercise a permanent part of your routine is finding an activity that you actually enjoy. But if you’re not quite ready to take on a high-intensity workout, start with a lower-impact option like swimming or cycling and gradually work your way up over time. Then, you’ll have a fun new habit that’s easy to stick with. The trick is to commit to show up—if you have your workout written down in your diary, for instance, it’s much harder to cancel. And make sure to consult a physician before you begin any new exercise program to ensure you’re safe and healthy enough to do it. Good luck! And don’t forget to stretch! NIH Health.
Milena Estêvão is a YouTuber passionate about sharing her experiences (challenges, successes and motivations) in the fitness activities she is involved in.
FIND HER ON INSTAGRAM OR YOUTUBE THROUGH THE BELOW LINKS