10 Types of Workouts to Improve Overall Health and Fitness

You need to work out not just to build those perfectly ripped muscles and a chiseled physique, but also to keep yourself fit and healthy. To keep yourself fit and active, you don’t need to spend hours in the gym or starve yourself or follow some fad diets. All you need to do is just involve yourself in some simple exercises on a regular basis.

We know that you have spent quite some hours searching for some simple exercises on the search engines, but most of them feel impossible without a gym. Don’t worry, we have got an exercise name list that’s simple yet effective exercises in this article, that can help you maintain your overall health and fitness.

You can perform these exercises even from the comfort of your home and enjoy great health. So let’s take a look.

10 Best Exercises To Improve The Overall Health

Pushups

This exercise involves various muscle groups and helps in strengthening your arms and chest. It is also the best shoulder workout. To perform it, go into a plant position with your arms straight and the body placed in a horizontal position to the floor. Put your feet together and flex your toes. Keep your palms flat on the floor and at a shoulder-width distance. Start bending your elbows outward at a slow pace and bring the lower body down to the floor. Your hips and lower back should be in one line and go down as far as possible trying to touch your chest or chin to the floor. Now using your arm muscles, go back up to the initial position.

Lunges

This exercise focuses on your buttocks, thighs, and abdominal muscles. To perform lunges, stand up with your feet together, while keeping your back straight. Now put forward your right leg into a long stride and bend the knee. Your foot should be placed flat on the floor. Not bend the knee of the supporting leg towards the floor. Use the muscles of the leg that are placed forward to get back to the standing position. Repeat with the other leg as well.

Planks

This is the best calisthenics workout that helps in building core strength. It focuses on your abdominal muscles. To perform planks, place your elbows and lower arms on the floor. Make sure that your elbows are in line with your shoulders. Keep your body parallel to the floor while lifting it slightly up. Put your feet together and toes flexed so that your body has support. Hold this position for 30-40 seconds. Now go back to the floor and give your body slight rest. You can perform 3-5 reps of this. To increase the intensity, you can increase the duration of the hold. This is also one of the best exercises to increase stamina.

Glute Bridge

This exercise is one of the best inclusions in your workouts for fitness. It helps in strengthening the muscles at the back of your body. To perform it, lie down on your back with knees bent and your feet placed flat on the ground. Compress your buttocks and abdominals and lift your hips off the floor. Your hips should be in such a position that they should be in line with your knees and shoulders. You should not arch your lower back. Now, start going back towards the initial position.

Running/ Brisk Walk

Running is a form of aerobic exercise. You can choose from running to brisk walking. An early morning walk is the best or you can also head for an evening walk. Both of these are great for your cardiovascular health and keep you fit and active. You can perform this simple exercise to improve heart health. Running and brisk walking also helps in reducing body fat and enhances aerobic capacity.

Dumbbell Rows

This exercise can be the best gym exercise that helps in strengthening the back. It also helps in boosting muscle growth, strength and also leads to enhanced calorie burning. You need two dumbbells to perform this exercise. To perform, stand with your knees bent and start tilting forward from your hips while keeping your back straight. Hold a dumbbell in each hand and keep your arms at the front, straight, and the insides of your wrists facing each other. Now pull one hand towards your ribs and then go back to the initial position. Repeat with the other arm as well. You can perform 8-10 reps of it per set.

Knee Tucks

This exercise works on shins, abdominals, and calves. To perform this, you’ll need an exercise ball. Lie down on your stomach placed on the top of the ball and place your hands and feet on the ground. Start walking on the hands till your knees are resting on the exercise ball and feet are lifted off the ground. Your hands should be below your shoulders. Now roll the knees forward to curl them closer to the chest. Now start pushing your knees back and get back to the initial position.

Side Planks

This is just like planks, but we are going to do it sideways. This helps engage your core muscles and reduces back pain. It also works on your buttocks, ab muscles, and hips. To perform it, you need to lie down on your right side with the legs completely stretched out on top of each other. Place your elbows below your shoulders on the right arm. Keep your abdominal muscles engaged and start lifting your knees and kips off the floor. Your head and body should be aligned while doing so. Hold this position for around 20 seconds without letting your head, shoulders, or hips drop. Now go back to the initial position, switch the sides, and repeat.

Bodyweight Squats

Squats are a great way to boost your lower body strength. It is one of the most important exercises to do every day. This exercise helps in strengthening your core as it engages thighs, shins, calves, buttocks, abs, and hips. Stand straight with your feet hip-width apart and toes pointing outward. Your hands should be placed down by the sides with the palms facing in. keeping your shoulders back and ab muscles engaged, push the hips back and start bending your knees. Keep your back straight and lower down to the ground till your thighs come in a parallel position to the floor. Now with the help of your feet, push yourself back to the initial position. Inhale while squatting and exhale while going back.

Burpees

This is an exercise that most of us love to hate but is a highly effective one. This is a great whole-body exercise that is a sure-shot inclusion in the list of exercises to do at home. It helps in boosting cardiovascular endurance and muscular strength. To perform burpees, stand with your feet shoulder-width apart. Keep your hands out in your front and squat down. When your hands reach the floor, take a slight jump and place your legs back in the push-up position. Now jump your feet to the palms and keep them close to your hands. Keep them outside your hands if you want. Now stand back straight, placing your arms over your head, and make a jump. This completes your one rep. Repeat.

Along with these workouts for fitness, it’s very important to consume a healthy diet and the right supplements according to your goals. If muscle building is your goal, then you can use whey protein as your post-workout aid. But, if you also want to lose weight or build lean muscles, isolate protein might be a great option for you as it has lesser carbs and fats.

Takeaway

People who want to pack on healthy mass and build a muscular physique can use a mass gainer. And people looking for weight loss can take the support of fat loss supplements. MuscleBlaze offers a wide range of bodybuilding supplements such as pre-workout, BCAA, protein supplements, etc. You can check it out at their website and choose the one that fits your fitness goals.