Support our educational content for free when you buy through links on our site. Learn more

7 Exercises to Do Every Day [2024]

Did you know that incorporating daily exercises into your routine can help you reap even more health benefits? Regular exercise is essential for good health and well-being, and adults should engage in at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week. But why stop there? In this article, we will share with you 7 exercises that you should do every day to take your fitness to the next level. These exercises target different muscle groups and provide a full-body workout. So let’s dive in and discover the exercises that will help you achieve your fitness goals!

Table of Contents

Quick Answer

Incorporating these 7 exercises into your daily routine can help improve strength, flexibility, cardiovascular fitness, and overall health. The exercises are:

  1. Squats
  2. Push-ups
  3. Lunges
  4. Plank
  5. Jumping Jacks
  6. Bicycle Crunches
  7. Burpees

Performing these exercises every day will provide a full-body workout and help you achieve your fitness goals.

CHECK PRICE on: Squats | Push-ups | Lunges | Plank | Jumping Jacks | Bicycle Crunches | Burpees

Quick Tips and Facts

  • Incorporating daily exercises into your routine can help you reap even more health benefits.
  • These 7 exercises target different muscle groups and provide a full-body workout.
  • Perform each exercise with proper form and technique to maximize results and prevent injuries.
  • Start with a warm-up and end with a cool-down to prepare your body for exercise and aid in recovery.
  • Consult with a healthcare professional before starting any new exercise program.

Background

pink and gray rolling chair

Exercise has been proven to have numerous health benefits, including improved cardiovascular health, increased muscle strength, enhanced flexibility, and better mental well-being. While it’s important to engage in regular exercise, incorporating daily exercises into your routine can take your fitness to the next level. By performing these exercises every day, you can build strength, improve endurance, and enhance overall fitness.

Exercise 1: Squats

Squats are a compound exercise that targets multiple muscle groups, including the glutes, quadriceps, hamstrings, and calves. They are a great exercise for building lower body strength and improving overall stability. To perform a squat:

  1. Stand with your feet shoulder-width apart and toes slightly turned out.
  2. Engage your core and keep your chest lifted throughout the movement.
  3. Bend your knees and lower your hips back and down as if you’re sitting into a chair.
  4. Keep your weight in your heels and your knees in line with your toes.
  5. Lower until your thighs are parallel to the ground, or as low as you can comfortably go.
  6. Push through your heels to return to the starting position.

Perform 10-15 reps of squats to effectively target your lower body muscles.

CHECK PRICE on: Squats

Exercise 2: Push-ups

Push-ups are a classic exercise that targets the chest, shoulders, triceps, and core. They are a compound movement that engages multiple muscle groups and helps build upper body strength. To perform a push-up:

  1. Start in a high plank position with your hands slightly wider than shoulder-width apart.
  2. Engage your core and keep your body in a straight line from head to toe.
  3. Lower your body by bending your elbows and keeping them close to your sides.
  4. Lower until your chest touches the ground or as low as you can comfortably go.
  5. Push through your palms to extend your arms and return to the starting position.

Perform 10-15 reps of push-ups to effectively target your upper body muscles.

CHECK PRICE on: Push-ups

Exercise 3: Lunges

Lunges are a unilateral exercise that targets the glutes, quadriceps, hamstrings, and calves. They help improve lower body strength, balance, and stability. To perform a lunge:

  1. Stand with your feet hip-width apart.
  2. Take a step forward with your right foot, keeping your torso upright.
  3. Bend both knees to lower your body until your right thigh is parallel to the ground.
  4. Keep your weight in your front heel and your knee in line with your toes.
  5. Push through your front heel to return to the starting position.
  6. Repeat on the other side, stepping forward with your left foot.

Complete 10-15 reps of lunges on each leg to effectively target your lower body muscles.

CHECK PRICE on: Lunges

Exercise 4: Plank

The plank is a core exercise that targets the muscles of the abdomen, back, and shoulders. It is a static exercise that helps improve core strength and stability. To perform a plank:

  1. Start in a high plank position with your hands directly under your shoulders.
  2. Engage your core and keep your body in a straight line from head to toe.
  3. Hold the position for 30-60 seconds, or as long as you can maintain proper form.
  4. Avoid sagging your hips or lifting your buttocks.

Hold the plank position for 30-60 seconds to effectively target your core muscles.

CHECK PRICE on: Plank

Exercise 5: Jumping Jacks

Jumping jacks are a cardiovascular exercise that helps improve heart health and overall fitness. They are a full-body exercise that engages multiple muscle groups. To perform jumping jacks:

  1. Stand with your feet together and arms by your sides.
  2. Jump while simultaneously spreading your legs wider than hip-width apart and raising your arms above your head.
  3. Jump again to return to the starting position, bringing your legs together and lowering your arms.

Repeat jumping jacks for 30-60 seconds to get your heart rate up and improve cardiovascular fitness.

CHECK PRICE on: Jumping Jacks

Exercise 6: Bicycle Crunches

Bicycle crunches are an effective exercise for strengthening the abdominal muscles, including the rectus abdominis and obliques. To perform bicycle crunches:

  1. Lie on your back with your knees bent and feet flat on the ground.
  2. Place your hands behind your head, elbows out to the sides.
  3. Lift your shoulders off the ground and engage your core.
  4. Bring your right elbow towards your left knee while simultaneously straightening your right leg.
  5. Return to the starting position and repeat on the other side, bringing your left elbow towards your right knee.

Complete 10-15 reps of bicycle crunches on each side to effectively target your abdominal muscles.

CHECK PRICE on: Bicycle Crunches

Exercise 7: Burpees

Burpees are a full-body exercise that targets multiple muscle groups, including the chest, shoulders, triceps, quads, hamstrings, and core. They are a high-intensity exercise that helps improve cardiovascular fitness and build strength. To perform a burpee:

  1. Start in a standing position with your feet shoulder-width apart.
  2. Lower your body into a squat position and place your hands on the ground in front of you.
  3. Kick your feet back into a high plank position.
  4. Lower your chest to the ground by bending your elbows.
  5. Push through your palms to extend your arms and return to the high plank position.
  6. Jump your feet forward towards your hands and explosively jump up into the air, reaching your arms overhead.

Repeat burpees for 10-15 reps to get your heart rate up and challenge your entire body.

CHECK PRICE on: Burpees

FAQ

woman in black sports bra and black shorts

What is the best 7-day workout routine?

The best 7-day workout routine is one that is well-rounded and includes a mix of cardiovascular exercise, strength training, and flexibility exercises. It’s important to vary your workouts to prevent boredom and ensure that you are targeting all muscle groups. Here’s an example of a 7-day workout routine:

  1. Monday: Cardiovascular exercise (e.g., running, cycling, swimming)
  2. Tuesday: Strength training (e.g., squats, push-ups, lunges)
  3. Wednesday: Rest day or light stretching/yoga
  4. Thursday: Cardiovascular exercise (e.g., HIIT, dance fitness, kickboxing)
  5. Friday: Strength training (e.g., deadlifts, bench press, shoulder press)
  6. Saturday: Flexibility exercises (e.g., yoga, Pilates, stretching)
  7. Sunday: Rest day or active recovery (e.g., walking, light cycling)

Remember to listen to your body and adjust the intensity and duration of your workouts based on your fitness level and goals.

What exercise is OK to do every day?

Certain exercises are safe to do every day, as long as you listen to your body and practice proper form and technique. Low-impact exercises, such as walking, swimming, and cycling, can be done daily without putting excessive stress on your joints. Additionally, exercises that target specific muscle groups, such as core exercises and stretching, can be done daily to improve strength and flexibility.

However, it’s important to vary your workouts and give your muscles time to recover. High-intensity exercises, such as weightlifting and high-impact cardio, should be done on alternate days to allow for adequate rest and recovery.

Read more about “51 Super Healthy Foods That Will Transform Your Life …”

What are the 5 basic exercises everyone should do?

The 5 basic exercises that everyone should do are:

  1. Squats: Targets the lower body muscles, including the glutes, quadriceps, hamstrings, and calves.
  2. Push-ups: Targets the chest, shoulders, triceps, and core.
  3. Lunges: Targets the lower body muscles, including the glutes, quadriceps, hamstrings, and calves.
  4. Plank: Targets the core muscles, including the abdominals, back, and shoulders.
  5. Jumping Jacks: Improves cardiovascular fitness and engages multiple muscle groups.

These exercises provide a well-rounded full-body workout and can be modified to suit different fitness levels.

Read more about “… The 5 Types of Exercises: A Comprehensive Guide to Get You Moving”

What workout routine should I do daily?

The workout routine you should do daily depends on your fitness goals, preferences, and time availability. It’s important to choose a routine that you enjoy and can stick to consistently. Here’s a sample daily workout routine:

  1. Warm-up: Start with 5-10 minutes of light cardio, such as jogging or jumping jacks, to get your heart rate up and prepare your muscles for exercise.
  2. Strength training: Choose 2-3 exercises that target different muscle groups and perform 2-3 sets of 10-15 reps for each exercise. Examples include squats, push-ups, lunges, and bicycle crunches.
  3. Cardiovascular exercise: Engage in 20-30 minutes of moderate-intensity cardio, such as brisk walking, cycling, or swimming, to improve cardiovascular fitness and burn calories.
  4. Cool-down: Finish your workout with 5-10 minutes of stretching to improve flexibility and aid in recovery.

Remember to listen to your body and adjust the intensity and duration of your workouts based on your fitness level and goals.

Conclusion

person climbing concrete stairs

Incorporating these 7 exercises into your daily routine can help improve strength, flexibility, cardiovascular fitness, and overall health. Squats, push-ups, lunges, plank, jumping jacks, bicycle crunches, and burpees provide a full-body workout and target different muscle groups. Remember to perform each exercise with proper form and technique, and listen to your body to prevent injuries. Start with a warm-up and end with a cool-down to prepare your body for exercise and aid in recovery. Consult with a healthcare professional before starting any new exercise program.

So what are you waiting for? Start incorporating these exercises into your daily routine and take your fitness to the next level!

  • Diet and Nutrition: Explore our blog articles on diet and nutrition to complement your exercise routine.
  • Fitness Guides: Discover more fitness guides and tips to help you achieve your fitness goals.
  • Exercise Demonstrations: Watch our exercise demonstrations to ensure proper form and technique.
  • Personal Training: Consider our virtual personal training services to receive personalized workouts and guidance.

Leave a Reply

Your email address will not be published. Required fields are marked *