The Very Best In Exercises

There is no magic to exercise; only that you get out of it what you put in.

That doesn't mean you have to work out for hours each day – it means you need to work smart.

Not all exercises are created equal, some are simply more efficient than others, whether they target multiple muscle groups, are suitable for a wide variety of fitness levels, or help you burn calories more effectively.

So, what are the best exercises?

Walking

Any exercise program should include cardiovascular exercise, which strengthens the heart and burns calories. And walking is something you can do anywhere, anytime, with no equipment other than a good pair of shoes.

It's not just for beginners, either: Even the very fit can get a good workout from walking.

Doing a brisk walk can burn up to 500 calories per hour. Since it takes 3,500 calories to lose a pound, you could expect to lose a pound for every seven hours you walk, if you did nothing else.

Beginners should start by walking five to -10 minutes at a time, gradually moving up to at least 30 minutes per session. So, get trotting, build up that time, and see the benefits.

Interval training

Whether you're a beginner or an exercise veteran, a walker or an aerobic dancer, adding interval training to your cardiovascular workout will boost your fitness level and help you lose weight.

The way to do it is to push the intensity or pace for a minute or two, then back off for anywhere from two to -10 minutes (depending on how long your total workout will be, and how much time you need to recover). Continue doing this throughout the workout.

Strength Training

Strength training is essential; the more muscular fitness you have, the greater the capacity you have to burn calories.

Strength-training exercises that target multiple muscle groups are the bee’s knees, making squats, which work the quadriceps, hamstrings, and gluteals, the go to.

Squats: form is key.

For perfect form, keep feet shoulder-width apart and back straight. Bend knees and lower your rear.

Lunges: Like squats, lunges work all the major muscles of the lower body: gluteals, quadriceps, and hamstrings.

Push-ups: If done correctly, the push-up can strengthen the chest, shoulders, triceps, and even the core trunk muscles, all at one time.

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