7 Exercises You Need for Positive Results

We look at some of the top exercises you can incorporate into your workout for positive results, targeting all the main muscle groups, and ensuring plenty of cardio exercise.

Whether you are a beginner or long-time fitness enthusiast, it’s always a good idea to know if your exercises are helping you get in shape and reach your exercise goals.

We’ve compiled a list of some of the best exercises that achieve results that you can feel and see in the mirror. You can do these exercises at home, in the park, or at the gym. Remember; you’ll want to practice good form and proper technique, so check out tutorials and how-to guides beforehand.

Many of these exercises are suitable for anybody, regardless of your experience. In addition, if this is your first time exercising in a while, you should consult your doctor to make sure you don’t injure yourself or jeopardize your health.

Read on for more information.

1. Walking

Walking is one of the best exercises to incorporate into your daily routine; you may not even need to make any extra time for a workout. You can walk anywhere, either by yourself or with a friend or family member. Go for a walk in your local parks, take a stroll through town, or use a treadmill in the gym.

If you are new to walking for fitness, start with five to 10-minute sessions. Then, add a couple of minutes to your total walk time until you can comfortably walk for half an hour. You can then think about changing your route to include more hills.

30 minutes of walking every day can improve your cardiovascular fitness, reduce body fat, strengthen your bones, boost endurance and muscle strength, and give you a solid base fitness level to start jogging or running.

2. Interval Training

Interval training is an excellent way to burn calories and boost fitness levels in less time than a steady-state workout. Rather than maintaining a steady pace, interval training varies the intensity of your workout, alternating explosive exercises with rest periods.

Anybody can try interval training, whatever their preferred cardio exercise. Simply increase your pace or effort for a minute or two, then reduce your effort for up to four minutes. Gauge your intervals based on your required recovery time. If necessary, speak to a trainer to come with an interval training plan that works for you.

3. Push-Ups

Push-ups are an effective upper body exercise that targets your shoulders, chest, triceps, and core. However, good form is crucial to getting the most out of a set of push-ups.

Start face down on the floor, placing your hands shoulder-width apart. Balance on your toes; if that is too difficult, you can start on your knees instead. Your body needs to be in a straight line, all the way from your shoulders to your feet or knees. Keep your gluteal muscles and core engaged throughout the exercise. Then, bend your elbows and lower yourself until you are about to touch the floor. Push yourself back up while keeping your torso straight. Repeat until you’ve completed a set.

If this is your first time doing push-ups, start by leaning on your wall or kitchen counter. Once you develop your muscles and get stronger, go lower, performing the exercise on a chair. When you feel comfortable again, move to the floor. If you want an additional challenge, try doing push-ups with your feet on a bench while maintaining proper form.

4. Squats

Squats are an exercise you can do practically anywhere, working several muscle groups at once. This exercise targets your quadriceps, gluteals, and hamstrings, providing a solid lower body workout.

Place your feet roughly shoulder-width apart and keep your back straight – posture is very important with squats. Then, bend your knees as if you are sitting down. Your weight should be distributed evenly across both feet. Finally, return to the upright position and repeat with controlled movements.

Pro tip: Ensure you are using the correct technique by practicing with a real chair first. Sit all the way down and stand back up. Then, squat so you are only just touching the seat before standing up. Keep the same form as you remove the chair.

If you are looking for an additional challenge, add dumbbells to increase your weight and build your muscles further.

5. Lunges

If you are looking to add another effective leg exercise to your workout routine, try doing a few sets of lunges. Much like squats, lunge exercises work the major muscle groups in your legs and lower body. They also lead to better balance.

Simply take one step forward with your back straight. Bend your knee 90 degrees while keeping your weight on your back foot. Then, drop your back knee to the ground. Remember: don’t touch the ground with your knee.

Like squats, you can hold dumbbells to make the exercise more difficult. Only introduce dumbbells once you’ve mastered the form. Alternatively, you can also do back lunges and sideways lunges for a slightly different workout.

6. Crunches

There are two types of crunches you can do to strengthen your core muscles.

The first involves lying flat on your back, feet on the floor, and your head resting in one hand, while the other stretches towards your knees. Keep your lower back pushed towards the floor. Contract your abs and in a single motion, raise your head, neck, shoulders, and upper back, tucking your chin slightly. Lower yourself back down and repeat until you’ve completed a set.

You may also perform crunches by raising your feet and bending your knees. This type of crunch prevents you from arching your back, maintaining better form. In addition, these crunches also engage your hip flexors.

Pro tip: Make sure you keep your spine and neck in line while tucking your chin. Remember to breathe throughout the exercise. Ensure your elbows are not tucked in – you want to keep them out of your line of sight.

Keep in mind that a crunch does not burn fat. So, if you are looking to lose belly fat, you’ll have to incorporate regular cardio exercise and maintain a healthy diet.

7. Bent-Over Row

Rounding out our list of effective exercises is the bent-over row. This is the only exercise on our list that requires a barbell, but one that effectively engages the muscle groups in your upper back, plus your biceps.

Stand with your feet apart (roughly shoulder-width). Bend your knees and lean forward at your hips. Engage your core muscles without hunching. Hold your barbell directly beneath your shoulders. Keep your hands parallel to your shoulder. Then, simultaneously bend your elbows and lift your hands upwards until they reach your sides. Then, with a controlled motion, return your starting position. You can also perform this exercise with dumbbells.

If you want to practice form, work on your technique without any weights first.

Final Thoughts

If you incorporate these exercises into your workout plan, you’ll give yourself the best chance of improving your fitness, overall strength, and conditioning. With a comprehensive mix of cardio and strength-based training, you’ll notice a positive change in your physical condition. Plus, you can do everything from home or in public – no need for a gym membership. Once you’ve developed a solid routine, you can begin to add new exercises into your workouts to match your exercise goals.