If you want to reach your fitness goals, you have to be familiar with the different types of exercises available. Continue reading and let’s dive into these workouts.
Doing routine exercises regularly will do good for our health in many ways. But with a wide variety of options and information available both offline and online, it is quite hard to know which among them truly works.
Worry no more as these simple and yet effective workout routines will help you to stay in shape and physically fit as you’ve always wanted in just 30 days.
Here are the 10 must-try different types of workouts that will help you improve your strength, balance, flexibility, and endurance.
1. Pushups
This is your basic, yet super effective workout. This exercise works not only on your upper arms and chest but also on all your body muscles.
What to do?
- Start with a plank position. Rest your hands on a flat surface, supporting your body on the balls of your feet while your hands are width-apart (wider than your shoulder). You should keep your body straight and your neck neutral.
- Bend your elbows and begin lowering your body down onto the ground. Keep your elbows close to your body while doing this.
- Raise yourself. Repeat as many as you can, and then complete at least 3 sets.
2. Lunges
Lunges improve your balance and develop your legs and glutes’ strength and functional movement.
What to do?
- Start standing with your feet shoulder-width apart and arms down at the side.
- Step forward using your right leg, bend your right knee, and then stop when your thigh is already parallel to the ground. Make sure that your right knee does not extend past your right foot.
- Push your right foot and return to the starting position.
- Repeat the steps on your left leg.
- Complete 3 sets of this exercise, consisting of 10 repetitions for each set.
3. Squats
In squatting, your core and lower body are strengthened while developing the flexibility of your back and lower hips. You will burn a lot of calories as this works for some of the largest muscles in your body.
What to do?
- Stand straight with your feet slightly wider than your shoulders, your arms on your side.
- Keep your chest and your chin up while pushing your hips back. Bend your knees as if you are going to sit.
- Drop down until your thighs are parallel to the ground, ensuring that your knees will not bow inward or outward while putting your arms in a comfortable position.
- Pause for a second and then extend your legs, then go back to the starting position.
- Complete 3 sets of this work, consisting of 20 repetitions for each set.
4. Burpees
Burpee is a whole-body workout that can effectively improve your cardiovascular endurance and strengthen your muscles.
What to do?
- Stand upright with your feet shoulder-width apart while keeping your arms down at your sides.
- Place your hands in front of you and start to squat down. As your hands reach the ground, pop your legs straight back into a pushup position.
- While hinging at your waist, jump your feet up to your palms. Get your feet as close to your hands, and if possible, land them outside of your hands.
- Stand up straight, bring your arms above your head, and then jump.
- If you are a beginner, you can complete 3 sets of this work, consisting of 10 repetitions for each set.
5. Side Planks
Side plank allows you to strengthen your core. For you to have a healthy and fit body, you need to have a strong core. Planking will do the trick for you.
What to do?
- Lie on your right side with your left leg and left foot positioned on the top of your right leg and right foot. Prop your upper body by placing your right forearm onto the ground as your elbow is placed directly under your shoulder.
- Form a straight line with your body by contracting your core to stiffen the spine and lift the hips and knees off the ground.
- Return to the starting position.
- Complete 3 sets of this work, consisting of 10 to 15 repetitions for each set on one side, and then switch to the other side.
6. Planks
Planking, on the other hand, stabilizes your core without straining your back. It works for your whole body, especially for your abdominal muscles.
What to do?
- Start with a push-up position. Make sure your hands and toes are on the ground. Keep your core tight, your back straight.
- Make sure to keep your chin slightly tucked and your gaze just in front of your hands.
- Maintain tension throughout your whole body as you take deep, controlled breaths, engaging your abs, quads, shoulders, triceps, and glutes.
- Complete 2 to 3 sets of this workout within 30 seconds before starting each set.
7. Dumbbell Rows
Dumbbell rows help you strengthen your upper body muscles.
What to do?
- You will need 10-pound dumbbells to perform this exercise. This is the recommended weight for beginners.
- To start, hold the dumbbells, one on each side.
- Bend forward at the waist as your back forms a 45-degree angle to the ground. Do not arch your back, letting your arms hang in a straight down position.
- Be sure that your core is engaged and that your neck is in line with your back.
- Bend your elbow - start with your right arm and then pull the weight straight up to your chest, engaging your slat. Make sure to stop just below your chest.
- Return to your starting position, this time using your left arm.
- Complete 3 sets of this work, consisting of 10 repetitions for each set.
8. Single-Leg Deadlifts
This type of exercise allows you to develop your balance. It strengthens your legs and improves stability.
What to do?
- You will need light to moderate dumbbells to perform this exercise.
- Stand and hold your dumbbell with your right hand while your knees are slightly bent.
- Hinging at your hips, start by kicking your left leg straight back behind you as you lower the dumbbell down onto the ground.
- As you reach a comfortable height with your left leg, return to the starting position slowly in a controlled motion as you squeeze your right glute. Make sure that your pelvis stays square to the ground as you do this movement.
- Complete 10 to 12 repetitions and then repeat the same steps using the left hand.
9. Standing Overhead Press
This workout works your shoulders, core, and upper back parts of your body. It targets multiple joints and body muscles.
What to do?
- You will need 10-pound dumbbells to perform this exercise. This is the recommended weight for beginners.
- Stand straight with your feet shoulder-width apart. Move the dumbbells overhead, making your upper arms parallel to the ground.
- As you brace your core, continue to push up so that your arms will be fully extended above your head without moving your head and neck.
- Pause and then go back to the starting position.
- Complete 3 sets of this work, consisting of 12 repetitions for each set.
10. Glute Bridge
A glute bridge works your posterior chain. The posterior chain consists of the muscles located on the back part of your body. This is also a good workout for your buttocks.
What to do?
- Lie on your back with your knees bent and your feet flat on the floor. Your arms should be lying straight on the ground at your side, with your palms facing down.
- Raise your hips off the ground using your heels without moving your shoulders. Your core down to your knees should be forming a straight line.
- Pause for 1 to 2 seconds and go back to your starting position.
- Complete 3 sets of this work, consisting of 12 repetitions for each set.
For you to be able to have the fit body that everyone admires, partner your exercise routines with a well-balanced and healthy diet before and after your workout sessions.
The types of workout sets discussed above are meant for beginners. If you can add more reps or more weight, feel free to do it as it will allow you to reach your fitness goals quicker than expected. However, to avoid injuries while exercising, use safe and high-quality workout equipment.
Different Types of Workout
Strength Training
Strength training allows you to build back the muscle mass that you tend to lose as you grow older. It helps to make your bones stronger, improves posture and balance, and reduces lower back and joint pain.
- Lunges
- Push-ups
- Squats
Important Tip: To help you with strengthening your body, you can watch some strength training videos here.
Endurance Training
Endurance training or aerobic exercises speeds up heart rate and breathing, making the heart and lungs healthier.
- Brisk walking
- Dancing
- Swimming
Static Stretching
Stretching allows you to maintain the muscles and tendons’ flexibility. As we age, our muscles shorten and begin to function improperly. Regular stretching will make them more flexible and longer.
- Dynamic Stretching
- Static Stretching
- Single Knee Rotation
Balance Exercising
These kinds of exercises help to improve our overall body balance. It is easier for us to fall or lose our balance as we age, that is why there are gyms and senior centers which offer classes of these types of exercises.
- Tai Chi
- Yoga
- Standing On One Foot
Key Takeaways
It is recommended that all these types of workout styles be done. You can do each type one at a time, helping your body regain the lost strengths and flexibilities in no time.
Exercising requires a lot of time and effort for you to achieve your fitness goals. But it does not mean that you need to spend long hours inside the gym doing routine exercises.
Spending a few hours working out and having a healthy diet according to your fitness objectives will also help you achieve your goals faster. To be healthy and fit, you need to have a lot of discipline and determination.