Done right, these seven exercises give you results that you can see and feel. You can you do them at a gym or at home. Watch the form shown by the trainer in the
pictures. Good technique is a must. If you’re not active now, it’s a good idea to check in with your doctor first, especially if you have been diagnosed with health
concerns. For example, if you have advanced osteoporosis some of these exercises may be too aggressive.
You can walk anywhere, anytime.
Why it’s a winner: You can walk anywhere, anytime. Use a treadmill or hit the streets.
How to: If you’re just starting to walk for fitness, begin with five to 10 minutes at a time. Add a few minutes to each walk until you get to at least 30 minutes per
walk. Then, quicken your pace or add hills.
- Interval Training
Interval training boosts your fitness levels and burns more calories to help you lose weight.
Why it’s a winner: Interval training boosts your fitness levels and burns more calories to help you lose weight. The basic idea is to vary the intensity within your
workout, instead of going at a steady pace.
How to: Whether you walk, run, dance, or do another cardio exercise, push up the pace for a minute or two. Then back off for 2 to 4 minutes. How long your interval
should last depends on the length of your workout and how much recovery time you need. A trainer can fine-tune the pacing. Repeat the intervals throughout your
A trainer demonstrating the proper form for squats.
Why it’s a winner: Squats work several muscle groups — your quadriceps (“quads”), hamstrings, and gluteals (“glutes”) — at the same time.
How to: Keep your feet shoulder-width apart and your back straight. Bend your knees and lower your rear as if you were sitting down in a chair. Keep your knees right
over your ankles. Add dumbbells once you can do at least 12 reps with good form.
Squats Done Right
Practice with a real chair to master this move. First, sit all the way down in the chair and stand back up. Next, barely touch the chair’s seat before standing back
up. Work up to doing the squats without a chair, keeping the same form.
Like squats, lunges work all the major muscles of your lower body.
Why it’s a winner: Like squats, lunges work all the major muscles of your lower body. They can also improve your balance.
How to: Take a big step forward, keeping your back straight. Bend your front knee to about 90 degrees. Keep weight on your back toes and drop the back knee toward the
floor. Don’t let the back knee touch the floor.
Lunges: Extra Challenge
Add dumbbells to lunges once your form is down pat.
Try stepping not just forward, but also back and out to each side, with each lunge. Add dumbbells to lunges once your form is down pat.
Push-ups strengthen your chest, shoulders, triceps, and core muscles.
Why it’s a winner: Push-ups strengthen your chest, shoulders, triceps, and core muscles.
How to: Facing down, place your hands slightly wider than shoulder-width apart. Place your toes on the floor. If that’s too hard, start with your knees on the floor.
Your body should make a straight line from shoulders to knees or feet. Keep your rear-end muscles and abs engaged. Bend your elbows to lower down until you almost
touch the floor. Lift back up by pushing through your elbows, Keep your torso in a straight line throughout the move.
Push-Ups: Too Hard? Too Easy?
A trainer demonstrating a push-up on the knees.
If you’re new to push-ups you can start doing them by leaning into a kitchen counter. As you get stronger, go lower, using a desk or chair. Then you can move onto the
floor, starting with your knees bent. For a challenge, put your feet on a stair, bench, or couch while keeping good form.