10 Everyday Exercises Everyone Can Do
We all know how important exercise is for maintaining optimal health. But with busy schedules and so many to choose from, getting into a daily exercise routine can feel overwhelming.
To help keep you on track with your health and fitness goals, we’ve put together a list of the ten best everyday exercises everyone can do.
Each move in our daily exercise plan:
- Targets multiple muscles at once to get you more results in less time
- Requires minimal space
- Requires minimal or no equipment
- Helps improve balance, muscular strength, and endurance
What Exercise Should I Do Everyday?
Ever asked yourself “What exercises should I do every day?” We’ve got your answer.
This list of the 10 best everyday exercises can be done almost anywhere and can fit into even the busiest lifestyle.
1. Jumping Jacks
Remember doing jumping jacks as a kid? They are just as fun as an adult! And great for toning the entire body and improving cardiovascular health.
To do a jumping jack:
- Stand upright with feet together and arms at sides
- Jump up and bring your arms overhead while simultaneously jumping feet out further than hip-width
- Jump back to your starting position with feet together and your arms at your sides
- Repeat for one minute
Lunges challenge your balance, promote functional movement, and effectively target the legs and glutes.
To do a lunge:
- Stand with hands at sides and feet shoulder-width apart
- Step forward with your right leg, bending the right knee as your right foot touches the ground in front of you (your right thigh should be parallel to the ground)
- Do not let your right knee extend past your right foot
- Return to the starting position by pushing off your right foot
- Repeat on the left side to complete one rep
- Do 3 sets of 10 reps
Pushups are one of the most effective bodyweight exercises you can do.
How to do pushups:
- Start in a plank position with a tight core, straight back, neutral neck, and shoulders pulled down and back
- Bend at the elbows to lower to the floor before pushing yourself back up to the start
- Complete 3 sets of as many reps as you can do (lower yourself to your knees if needed)
Squats burn mega calories by targeting some of the body’s largest muscles. They also increase core and lower body strength.
How to do a squat:
- Stand straight with feet slightly less than shoulder-width apart and arms at sides
- Keep your core tight and chest up as your push your hips back and bend at the knees, as if sitting in a chair
- Lower until your thighs are parallel to the ground and bring arms out in front of you
- Pause for a second until returning to the starting position
- Complete 3 sets of 10 reps (working your way up to 20 reps as you gain strength)
5. Standing Overhead Dumbbell Presses
Standing overhead dumbbell presses engage the upper back, core, and shoulders.
- Stand with your feet staggered or should-width apart and lightweight dumbbells in each hand
- Lift the weight overhead so your upper arms are parallel to the floor
- Tighten your core and push the weights toward the ceiling until your arms are fully extended
- Pause before lowering the weight down until your triceps are parallel to the floor
- Do 3 sets of 10 to 12 reps
6. Glute Bridges
Glute bridges target the entire posterior chain and require hardly any space and zero equipment.
How to do a glute bridge:
- Lie on your back with knees bent, arms at your sides and palms down, and feet flat on the floor
- Lift your hips off the ground by pushing your feet into the floor
- Keep upper back and shoulders on the floor and keep knees in a straight line
- Pause and return to start
- Do 3 sets of 10 to 12 reps
7. Single-Leg Deadlifts
Single-leg deadlifts require balance and serious leg strength.
How to do a single-leg deadlift:
- Stand with slightly bent knees and a dumbbell in your right hand
- Hinge at your hips to lower the dumbbell toward the ground and your left leg straight behind you
- Slowly return to start in a controlled motion, keeping your pelvis square with the floor
- Repeat 10 to 12 times, repeat on left
Burpees. A word that strikes fear into the heart of exercisers. Yes, they are brutal, but burpees are arguably one of the most efficient exercises for improving both muscle strength and cardiovascular endurance.
How to do a burpee:
- Stand upright with your arms at your sides and feet shoulder-width apart
- Start to squat down, with your hands out in front of you
- Lower your hands toward the ground in front of you
- As your hands touch the ground (palms shoulder-width apart and under your chest), shoot your legs straight back so you are now in a plank/pushup position
- Now, hinge at the waist and jump your feet back up to your palms
- Stand back up straight as you bring your arms overhead and jump
- This makes one rep (aim to complete 3 sets of 10 reps)
Planks are a full-body exercise, but the core gets fired up with this effective move. It’s a great way to work your abs without straining the back the way crunches and situps can.
How to do a plank:
- Start in pushup position with hands and toes planted firmly
- Keep your core, quads, triceps, shoulders, and glutes engaged and your back straight
- Tuck your chin slightly and gaze just in front of your hands
- Hold for 30 seconds to complete one rep (aim to do at least 2 to 3 reps total)
10. Side Planks
For a challenging variation on the plank, try several reps of side planks.
Want To Challenge Yourself?
These good everyday exercises will certainly benefit your body, but there is always room for improvement.
If you complete these exercises without even breaking a sweat, here are some tips for increasing the challenge and making the most of these everyday exercises:
- Turn regular squats or lunges into jumping squats or jumping lunges
- Add more weight
- Increase your reps
Looking for More Health and Fitness Tips?
Check out our blog or reach out to our team of experts. We’d be glad to help you come up with a customized health and fitness plan, including targeted supplements to optimise your results.
What are your favourite everyday exercises to help stay in shape? We’d love to hear from you!