5 Exercises to Do Everyday [2024]

Have you ever wondered what exercises you should do every day to stay fit and healthy? Well, look no further! In this article, we will reveal the top 5 exercises that you should incorporate into your daily routine. These exercises are not only effective but also fun and easy to do. So, let’s dive in and discover the secrets to a fitter you!

Quick Answer

The 5 exercises you should do every day are:

Push-ups: This classic exercise targets your chest, shoulders, triceps, and core muscles. It can be modified to suit all fitness levels.
Squats: Squats work your lower body, including your quadriceps, hamstrings, and glutes. They also engage your core for stability.
Plank: Planks are excellent for strengthening your core muscles, including your abs, back, and shoulders. They also improve posture and stability.
Lunges: Lunges target your quadriceps, hamstrings, and glutes. They also help improve balance and stability.
Jumping Jacks: Jumping jacks are a great cardiovascular exercise that engages your entire body. They improve endurance and coordination.

Incorporating these exercises into your daily routine will help you build strength, improve flexibility, and boost your overall fitness level.

CHECK PRICE on: Push-up Bars | Squat Rack | Plank Mat | Resistance Bands | Jump Rope

Quick Tips and Facts

Start with a warm-up before doing these exercises to prepare your muscles and prevent injuries.
Perform each exercise with proper form and technique to maximize effectiveness and minimize the risk of injury.
Aim for at least 10-15 repetitions of each exercise, gradually increasing the intensity as you get stronger.
Listen to your body and take rest days when needed to allow for muscle recovery.
Combine these exercises with a balanced diet and regular cardiovascular exercise for optimal results.

Now, let’s dive deeper into each exercise and explore their benefits, variations, and tips for proper execution.

Push-ups: Strengthen Your Upper Body

Push-ups are a classic exercise that targets your chest, shoulders, triceps, and core muscles. They are a compound movement, meaning they engage multiple muscle groups at once. Push-ups can be modified to suit all fitness levels, making them a versatile exercise for everyone.

Benefits of Push-ups

Builds upper body strength: Push-ups primarily target your chest muscles (pectoralis major and minor), shoulders (deltoids), and triceps. Regular push-ups can help you develop lean and toned arms.
Engages your core: To maintain a straight body position during push-ups, you need to engage your core muscles, including your abs and lower back. This helps improve core strength and stability.
Improves posture: Push-ups strengthen the muscles in your upper back, which can help improve your posture and reduce the risk of developing rounded shoulders.
Requires no equipment: Push-ups can be done anywhere, anytime, without the need for any equipment. All you need is your body weight.

Push-up Variations

Standard Push-ups: Start in a high plank position with your hands slightly wider than shoulder-width apart. Lower your body until your chest almost touches the ground, then push back up to the starting position.
Modified Push-ups: If standard push-ups are too challenging, you can modify them by performing them on your knees instead of your toes. This reduces the amount of body weight you have to lift.
Incline Push-ups: Place your hands on an elevated surface, such as a bench or step, to make push-ups easier. This reduces the amount of weight you have to lift.
Decline Push-ups: Place your feet on an elevated surface, such as a step or stability ball, to make push-ups more challenging. This increases the amount of weight you have to lift.

Tips for Proper Push-up Form

Keep your body in a straight line from head to toe throughout the movement.
Engage your core by squeezing your abs and glutes.
Lower your body until your chest is just above the ground, then push back up to the starting position.
Avoid sagging your hips or lifting your buttocks too high.
Breathe in as you lower your body and breathe out as you push back up.

CHECK PRICE on: Push-up Bars

Squats: Tone Your Lower Body

Squats are a fantastic exercise for toning and strengthening your lower body. They primarily target your quadriceps, hamstrings, and glutes, but also engage your core for stability. Squats are a functional movement that mimics everyday activities like sitting down and standing up, making them essential for maintaining mobility and independence.

Benefits of Squats

Builds lower body strength: Squats target your quadriceps (front of your thighs), hamstrings (back of your thighs), and glutes. Regular squats can help you develop strong and toned legs.
Improves balance and stability: Squats require you to maintain a stable and balanced position throughout the movement. This helps improve your overall balance and stability, reducing the risk of falls and injuries.
Boosts calorie burn: Squats are a compound exercise that engages multiple muscle groups. This increases your heart rate and calorie burn, making squats an effective exercise for weight loss.
Enhances athletic performance: Squats are a functional movement that mimics the actions performed in many sports and activities. By improving your squat strength, you can enhance your performance in various physical activities.

Squat Variations

Bodyweight Squats: Stand with your feet shoulder-width apart, toes slightly turned out. Lower your body by bending your knees and pushing your hips back, as if you’re sitting down on an imaginary chair. Keep your chest up and your weight on your heels. Rise back up to the starting position.
Goblet Squats: Hold a dumbbell or kettlebell close to your chest with both hands. Perform a squat as described above, keeping the weight close to your body.
Barbell Back Squats: Place a barbell across your upper back, resting it on your trapezius muscles. Perform a squat as described above, with the added challenge of balancing the barbell.
Pistol Squats: Stand on one leg with the other leg extended in front of you. Lower your body by bending your standing leg, keeping your extended leg off the ground. Rise back up to the starting position.

Tips for Proper Squat Form

Keep your feet shoulder-width apart, toes slightly turned out.
Engage your core by squeezing your abs and glutes.
Lower your body by bending your knees and pushing your hips back, as if you’re sitting down on an imaginary chair.
Keep your chest up and your weight on your heels.
Avoid letting your knees collapse inward or extending past your toes.

CHECK PRICE on: Squat Rack

Plank: Strengthen Your Core

The plank is a highly effective exercise for strengthening your core muscles, including your abs, back, and shoulders. It is a static exercise, meaning you hold a position rather than performing a repetitive movement. Planks are excellent for improving core stability, posture, and overall strength.

Benefits of Planks

Builds core strength: Planks engage all the major muscles in your core, including your rectus abdominis (six-pack muscles), transverse abdominis, obliques, and lower back muscles. Regular planks can help you develop a strong and stable core.
Improves posture: Planks strengthen the muscles in your back, which can help improve your posture and reduce the risk of developing a rounded back or hunched shoulders.
Enhances overall stability: Planks require you to maintain a stable and balanced position, which helps improve your overall stability and coordination.
Can be done anywhere: Planks can be done on the floor, a mat, or even on a stability ball. They require no equipment and can be performed anywhere, making them a convenient exercise option.

Plank Variations

Standard Plank: Start in a high plank position with your hands directly under your shoulders and your body in a straight line from head to toe. Engage your core and hold this position for as long as you can.
Side Plank: Start in a high plank position, then rotate your body to one side, balancing on one hand and the side of one foot. Keep your body in a straight line from head to toe. Engage your core and hold this position for as long as you can. Repeat on the other side.
Plank with Leg Lift: Start in a high plank position. Lift one leg off the ground, keeping it straight and parallel to the floor. Hold this position for a few seconds, then lower your leg and repeat with the other leg.

Tips for Proper Plank Form

Start in a high plank position with your hands directly under your shoulders and your body in a straight line from head to toe.
Engage your core by squeezing your abs and glutes.
Avoid sagging your hips or lifting your buttocks too high.
Keep your neck in a neutral position, looking down at the floor.
Breathe deeply and hold the position for as long as you can.

CHECK PRICE on: Plank Mat

Lunges: Improve Lower Body Strength and Balance

Lunges are a fantastic exercise for targeting your quadriceps, hamstrings, and glutes. They also help improve balance, stability, and coordination. Lunges can be done with just your body weight or with added resistance, such as dumbbells or resistance bands.

Benefits of Lunges

Targets multiple muscle groups: Lunges primarily target your quadriceps, hamstrings, and glutes. They also engage your calves, core, and hip muscles. Regular lunges can help you develop strong and toned legs.
Improves balance and stability: Lunges require you to maintain a stable and balanced position throughout the movement. This helps improve your overall balance and stability, reducing the risk of falls and injuries.
Enhances functional movement: Lunges mimic the actions performed in many daily activities, such as walking, climbing stairs, and getting up from a seated position. By improving your lunge strength, you can enhance your performance in these activities.
Can be modified for all fitness levels: Lunges can be modified to suit your fitness level. If regular lunges are too challenging, you can start with reverse lunges or static lunges.

Lunge Variations

Forward Lunges: Stand with your feet hip-width apart. Take a big step forward with your right foot, lowering your body until your right thigh is parallel to the ground and your left knee is hovering just above the floor. Push back up to the starting position and repeat on the other side.
Reverse Lunges: Stand with your feet hip-width apart. Take a big step backward with your right foot, lowering your body until your left thigh is parallel to the ground and your right knee is hovering just above the floor. Push back up to the starting position and repeat on the other side.
Walking Lunges: Perform forward lunges, but instead of returning to the starting position, take another step forward with your left foot and perform another lunge. Continue walking forward, alternating legs with each step.
Static Lunges: Perform forward or reverse lunges, but instead of stepping back to the starting position, keep your feet in place and perform multiple lunges on one leg before switching to the other leg.

Tips for Proper Lunge Form

Start with your feet hip-width apart.
Take a big step forward or backward, depending on the lunge variation you’re performing.
Lower your body until your front thigh is parallel to the ground and your back knee is hovering just above the floor.
Keep your front knee aligned with your ankle and avoid letting it extend past your toes.
Push back up to the starting position and repeat on the other side.

CHECK PRICE on: Resistance Bands

Jumping Jacks: Boost Your Cardiovascular Fitness

Jumping jacks are a classic exercise that engages your entire body and gets your heart pumping. They are a great cardiovascular exercise that improves endurance, coordination, and overall fitness. Jumping jacks can be done anywhere and require no equipment, making them a convenient exercise option.

Benefits of Jumping Jacks

Increases heart rate: Jumping jacks are a high-intensity exercise that increases your heart rate, making them an effective cardiovascular exercise for improving endurance and burning calories.
Engages multiple muscle groups: Jumping jacks engage your legs, arms, core, and shoulders. They also improve coordination and agility.
Improves bone density: Jumping jacks are a weight-bearing exercise that helps improve bone density and reduce the risk of osteoporosis.
Can be modified for all fitness levels: If regular jumping jacks are too challenging, you can modify them by stepping out to the side instead of jumping.

Tips for Proper Jumping Jack Form

Start with your feet together and your arms by your sides.
Jump your feet out to the sides while simultaneously raising your arms above your head.
Land softly on the balls of your feet and immediately jump your feet back together while lowering your arms to the starting position.
Keep your core engaged and maintain a steady rhythm throughout the exercise.
Breathe deeply and enjoy the feeling of your heart pumping!

CHECK PRICE on: Jump Rope

FAQ

pair of black running shoes

What are the big 5 exercise routine?

The “Big 5” exercise routine refers to a set of five exercises that are considered fundamental for strength training. These exercises are:

Bench Press: Targets the chest, shoulders, and triceps.
Deadlift: Targets the lower back, glutes, hamstrings, and quadriceps.
Squat: Targets the quadriceps, hamstrings, and glutes.
Shoulder Press: Targets the shoulders and triceps.
Pull-up (or Lat Pulldown): Targets the back, biceps, and shoulders.

The Big 5 exercises are popular because they engage multiple muscle groups and are associated with high hormone release and significant body response to training. However, for everyday fitness and overall health, incorporating a variety of exercises that target different muscle groups is recommended.

What’s the best exercise to do everyday?

The best exercise to do every day depends on your fitness goals and preferences. However, incorporating a combination of cardiovascular exercise, strength training, and flexibility exercises into your daily routine is ideal for overall health and fitness.

Cardiovascular exercises, such as running, cycling, or swimming, help improve heart health, burn calories, and increase endurance. Strength training exercises, like push-ups, squats, and lunges, help build muscle strength and tone your body. Flexibility exercises, such as yoga or stretching, improve joint mobility and prevent injuries.

It’s important to listen to your body and choose exercises that you enjoy and that align with your fitness goals. Consulting with a personal trainer or fitness professional can help you create a well-rounded exercise routine tailored to your needs.

What is the 5 5 5 30 exercise?

The 5 5 5 30 exercise is a simple and effective way to incorporate physical activity into your daily routine. It involves:

5 minutes of stretching or warm-up exercises to prepare your muscles for activity.
5 minutes of cardiovascular exercise, such as brisk walking, jogging, or cycling, to get your heart rate up.
5 minutes of strength training exercises, targeting different muscle groups, such as push-ups, squats, or lunges.
30 minutes of moderate-intensity cardiovascular exercise, such as swimming, dancing, or playing a sport.

The 5 5 5 30 exercise is a great way to ensure you’re getting a balanced workout that includes both cardiovascular and strength training components. It can be modified to suit your fitness level and time constraints.

What exercise is needed daily?

The exercise needed daily varies depending on your fitness goals and overall health. However, incorporating a combination of cardiovascular exercise, strength training, and flexibility exercises into your daily routine is recommended for optimal health and fitness.

Cardiovascular exercises, such as walking, running, or cycling, help improve heart health, burn calories, and increase endurance. Aim for at least 150 minutes of moderate-intensity cardiovascular exercise per week, or 75 minutes of vigorous-intensity exercise.

Strength training exercises, like push-ups, squats, and lunges, help build muscle strength and tone your body. Aim for at least two days of strength training per week, targeting all major muscle groups.

Flexibility exercises, such as yoga or stretching, improve joint mobility and prevent injuries. Aim for at least two days of flexibility exercises per week, focusing on all major muscle groups.

Remember to listen to your body, start slowly, and gradually increase the intensity and duration of your workouts. If you have any underlying health conditions or concerns, consult with a healthcare professional before starting a new exercise routine.

Conclusion

person climbing concrete stairs

Incorporating these 5 exercises into your daily routine can have a significant impact on your overall fitness and well-being. Push-ups, squats, planks, lunges, and jumping jacks target different muscle groups and provide a well-rounded workout. They can be modified to suit all fitness levels and require little to no equipment.

By regularly performing these exercises, you can build strength, improve flexibility, boost cardiovascular fitness, and enhance your overall health. Remember to start with proper form, gradually increase the intensity, and listen to your body to prevent injuries.

So, what are you waiting for? Start incorporating these 5 exercises into your daily routine and experience the amazing benefits they have to offer. Get moving and enjoy the journey to a fitter and healthier you!

Reference Links

The Big 5 | EISENHORN: Learn more about the Big 5 exercises for strength training.
Ways to Exercise at Home: Discover 10 ways to exercise at home for a convenient and effective workout.

Remember, consistency is key when it comes to exercise. Stay motivated, stay active, and enjoy the journey to a healthier and fitter you!