15 Essential Exercises To Do Everyday

Are you on the go and don’t want to workout at the gym? 
Then you’re in luck! 

In this post you’ll find 15 exercises to do everyday and they can be at home. They’re broken into four groups: strength, stretching, balance, and aerobic. 

As a certified personal trainer, I’ll show you how a few minutes each day can lead to remarkable improvements in strength, stability, and health. 

Here’s what’s coming up. 

4 Strength Exercises To Do Everyday
4 Stretching Exercises To Do Everyday
3 Balance Exercises To Do Everyday
4 Aerobic Exercises To Do Everyday
What Kinds Of Exercise Can I Do?
How Can I Make Exercise More Fun? 
Bottom Line 

4 Strength Exercises To Do Everyday

Each of these exercises has its advantages and targets the full body. When combined in a workout routine, they provide a well-rounded workout. 

  • Start with 8-12 reps of each 
  • Repeat for 2 to 3 sets 
  • This workout should take 20-30 min
  • Note: A pull up bar is needed for pull ups! If you don’t have one substitute for prone YTW

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Push Ups  

Versatile exercise that targets the chest (pectoralis major) while also engaging the shoulders (deltoids) , triceps, and core muscles. They help in developing upper body strength and endurance.

Pull-Ups
(Or Prone YTW)

Excellent upper body exercise that targets the muscles in your back, mainly the latissimus dorsi (lats), rhomboids, and rear deltoids. They also engage the biceps and forearms.

Bodyweight Squats

Compound exercise that targets your lower body muscles including the quadriceps, glutes, and lesser hamstrings and calves. They also engage your core muscles for stabilization and balance.

Planks

Fantastic exercise that engages muscle groups in the core area, including the rectus abdominis, transverse abdominis, obliques, and lower back muscles.

4 Stretching Exercises
To Do Everyday

Incorporate these stretches into your routine to help improve flexibility. You’ll also work to reduce muscle tension by keeping your muscles and joints mobile.

  • Do these stretches as part of a cool down routine holding for 30 to 60 seconds after exercises. 
  • They can also be a stand alone session that will take 10-15 minutes to do.

Quadriceps Stretch  

Stretching the quadriceps is good for reducing muscle tight hip flexors, especially from sitting for long periods.

Shoulder Stretch  

Shoulder stretches are good for releasing tension. They can help with posture correction and alleviate discomfort caused by sitting for extended periods.

Side Bend 

Side bend stretch the lats, obliques, and add range of motion to your spine and rib cage. It helps improve core strength and back flexibility.

Hamstring Stretch 

Stretching the hamstrings helps improve hip and knee range of motion, and can alleviate lower back pain and tightness. 

3 Balance Exercises
To Do Everyday

These balance exercises help improve stability, coordination, and proprioception (awareness of your body’s position). 


Standing On One Leg 

This exercise engages the core muscles, including the abdominals, obliques, and lower back, to maintain stability while standing on one leg. It also helps in strengthening the ankle, calf, and thigh muscles.

Bird Dog

The bird dog exercise engages the core, lower back, glutes, and shoulders. It also helps improve balance and coordination.

Tree Pose 

Tree pose strengthens the muscles in the standing leg: the calf, thigh, and hip muscles. It also engages the core muscles and improves stability.

4 Aerobic Exercises
To Do Everyday

Aerobic exercise is also known as cardio. They are the foundation of good heart health, breathing, and blood circulation. 


Box Jumps

Box jumps are create explosive power, agility, and cardiovascular fitness. They strengthen the lower body and improve coordination and balance. 

You don’t have to jump on a box. Jump on a curb, step, or something sturdy. 

Jump Rope 

Jumping rope is an excellent full body cardio workout. It boosts agility, and coordination.

Jumping Jacks  

Jumping jacks are a simple but effective exercise. They raise your heart rate, help burn calories, and help coordination of arms and legs. 

Another fun variation of jumping jacks are called plank jacks. You can even add plank jacks to classic exercises like mountain climbers.

Walking (Or Jogging) 

Walking or jogging is easy to do and one of the most effective things you can do to lose weight. 

Walking or jogging takes 20 minutes a day everyday and can bring results.

What Kinds Of Exercise Can I Do?

exercises to do everyday

You can exercise every part of your body! A lot of these are not everyday exercises to do, but rather should be done as part of a routine.

A workout routine is done 2 to 5 days a week with 1 to 2 rest days.

Some of these exercises are obvious and some not so much. Let’s briefly look at the possibilities. 

Here’s a quick list if you want to jump to any specific one. 


Arm Exercises 

Arm exercises target the muscles in the arms, including the biceps, triceps, and forearms.

These exercises help build strength, improve muscle definition, and enhance functional arm movements.

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Beginner Exercises 

Beginner exercises are designed for those who are new to fitness or returning after a break.

The key for beginners is to start slowly, focus on proper form, and gradually increase intensity or duration as fitness improves.

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Breathing Exercises 

Breathing exercises involve consciously controlling your breath to improve physically and  mentally, and help reduce stress.

They focus on diaphragmatic breathing or alternate nostril breathing. 

Techniques vary but generally involve inhaling deeply through the nose, holding briefly, and exhaling slowly through the mouth or nose.


Back Exercises 

Back exercises target the muscles in the upper, mid, and lower back. The back has 40 muscles! So it’s important to work them all.

Back exercises help strengthen and build the back muscles, improve spinal and core stability, and support overall health and function. 

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Cardio Exercises  

Cardio exercises involve activities that elevate your heart rate. Cardio aims to increase endurance, burn calories, and improve overall heart health.

Its recommended to get at least 150 minutes of moderate aerobic activity a week, or 75 minutes of vigorous aerobic activity a week. 

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Chest Exercises  

Chest exercises target the muscles of the chest, primarily the pectoralis major and minor, and the front of the shoulder (anterior deltoid). 

Chest exercises help to build chest strength, muscle definition, and overall upper body stability.

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Jaw Exercises  

Jaw exercises aim to improve jaw mobility with jaw stretches and chin tucks. There’s also products like jaws-r-size that claim to give you a strong jawline. 

Jaw exercises have been all the craze recently. Everyone wants that perfect jawline, but everyones bone structure and face shape is different


Leg Exercises   

Leg exercises target the muscles of the lower body, including the quadriceps, hamstrings, glutes, and calves. 

Leg exercises help build leg strength, improve muscle definition, and enhance everyday functional movement.

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Neck Exercises    

Neck exercises target the muscles in your neck. They can improve mobility with gentle tilts and rotation that are good for relieving tension. 

Adding resistance to neck training is good for strength. Wrestlers, boxers, and bodybuilders use these to build size. 


Posture Exercises 

Posture exercises are designed to strengthen weak muscles, stretch tight ones, and work towards proper body alignment.

The goal is to ultimately improve posture and reduce discomfort or pain associated with poor posture.

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Senior Exercises  

Senior exercises are tailored to accommodate the needs and limitations of older adults. They consider existing health conditions while promoting overall fitness and independence. 

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Shoulder Exercises  

Shoulder exercises target the muscles surrounding the shoulder joint, including the front, side, and rear deltoids, rotator cuff muscles, and upper back muscles. 

Shoulder exercises help accentuate the v taper and build an aesthetic physique. Strong shoulders are important for mobility and preventing injury. 

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Stretching Exercises   

Stretching exercises involve movements designed to lengthen muscles, tendons, and ligaments. They aim to improve flexibility, range of motion, and reduce muscle tension.

Stretching exercises can be incorporated into dynamic warm-ups before exercise or as a standalone practice to improve flexibility.

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Weight Loss Exercises   

Weight loss exercises focus on burning calories and increasing metabolism to shred body fat. 

Effective weight loss needs consistency, a balanced diet, and a variety of exercises. 

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How Can I Make Exercise More Fun?

Looking to add some excitement to your exercises to do everyday? Finding ways to make exercise more fun can boost motivation and keep you engaged in your fitness journey.

Here are ways to get creative and have fun with exercises to do everyday.

Do Exercises With Someone

Having a workout buddy can transform the “boringness” of exercises to do everyday into a more enjoyable experience. Here’s how: 

  • Accountability. You’re less likely to skip a workout if someone else is counting on you. 
  • Friendly Competition. Having someone alongside you can push you to achieve more without it feeling like a burden.
  • Support and Encouragement. During challenging moments, words of motivation can push you to go that extra mile or complete that last set. 
  • Shared Goals and Progress. Sharing fitness goals with someone else creates a sense of camaraderie. 
  • Variety and Creativity. Working out with someone else opens up opportunities for variety in exercises.

Listen To
An Ebook Or Podcast

Nothing makes time fly by like getting into your favorite media while doing exercises to do everyday.

While you workout listen to learn, to laugh, or to enjoy your favorite celebrity or book. Choose something that will make you happy and you’ll love exercising. 

Make Exercising
A Game

Elements of play, competition, reward, and creativity make exercises to do everyday less of a chore and more of an enjoyable experience. Here’s how:

  • Challenges and Rewards. Create challenges or set specific fitness goals and reward yourself upon achievement.
  • Gamify Workouts. Fitness apps often simulate game-like elements, making the workout experience feel more like a quest or adventure.
  • Competition. Challenge yourself or others to beat personal bests or engage in group competitions.
  • Interval Training Games. Design workouts around intervals with specific exercises that will keep the routine unpredictable and engaging.
  • Team-Based Challenges. Join group challenges or form teams with friends or family. Set collective fitness goals and work together to achieve them.
  • Role-Playing Workouts. Create scenarios or role-play elements during workouts. Pretend you’re a superhero training for a mission or an athlete preparing for a big competition.

Tap Into
Your Inner Child

We all have that inner child that comes out sometimes. Exercises to do everyday with a sense of playfulness can make them more enjoyable. Here’s how: 

  • Playground Workouts.  Revisit your childhood by incorporating playground equipment into your workout routine.
  • Jumping and Skipping. Jumping rope or simply skipping can bring back memories of carefree childhood fun.
  • Hula Hooping. It’s a fantastic way to work your core muscles while having a blast.
  • Dance Like Nobody’s Watching. Crank up your favorite tunes and dance around freely. Let loose and move your body in whatever way feels good.
  • Obstacle Courses. Use cones, hoops, and other items to create a fun course that involves running, crawling, jumping, and balancing.
  • Nature Walks or Treasure Hunts. Explore nature trails or parks with a childlike curiosity. Turn it into a treasure hunt by searching for specific plants, animals, or landmarks.
  • Play Sports. Join recreational leagues or gather friends for a game of tag, capture the flag, or any sport you loved playing as a kid.
  • Trampoline Workouts. Bouncing on a trampoline is not only fun but also an excellent way to get your heart pumping and work your muscles.

Exercise For A Cause 

Exercising for a cause can help contribute to something larger than yourself because they bring together a community of like-minded individuals.

Connecting your exercise routine to a cause you deeply care about can provide a major sense of emotional fulfillment. 

For example, participating in charity runs, walks, or cycling events raises awareness for various causes like health conditions, social issues, or environmental concerns.

Many organized events tie exercise to fundraising efforts. This way, your physical efforts directly contribute to a charitable cause or organization.

You can transform your exercises to do everyday into meaningful and purpose-driven activities. It creates a sense of fulfillment by contributing to positive change in the world.

Bottom Line

Staying active and healthy doesn’t always require a gym membership or fancy equipment. 

Exercises to do everyday offer a simple way to boost your fitness level. 

If you’re looking for a spiritual twist on motivation for exercise, check out these Bible verses about exercise.

AUTHOR

Shalom is a content creator, musician, and a teacher at heart. As a certified personal trainer, his goal is to encourage others to lead healthier lives and to get buff in the process!

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