8 Key Exercises (and 5 Workouts!)

Here are 8 key exercises and 5 workouts to help you get started with your fitness routine:

Squats: Squats are a compound exercise that work your glutes, quads, and hamstrings. To perform a squat, stand with your feet shoulder-width apart, keep your back straight, and lower your body down as if you’re sitting in a chair. Aim to lower your body until your thighs are parallel to the ground, then push back up to standing.

Lunges: Lunges target your glutes, quads, and hamstrings, as well as your core for stability. To perform a lunge, step forward with one foot and lower your body down until your front thigh is parallel to the ground, then push back up to standing and repeat with the other leg.

Deadlifts: To perform a deadlift, stand with your feet hip-width apart, bend your knees slightly, and hinge forward from your hips while keeping your back straight. Grip the barbell or dumbbells and lift them up while keeping them close to your body, then lower them back down.

Push-ups: Push-ups target your chest, triceps, and shoulders. To do a push-up, start in a plank position. Lower yourself to the ground by bending your elbows, then push back up to the original position.

Pull-ups: Pull-ups work your back, biceps, and forearms. To perform a pull-up, grip the pull-up bar with your hands slightly wider than shoulder-width apart and hang with your arms straight. Pull yourself up until your chin is above the bar, then lower yourself back down.

Plank: Planks work your core, including your abs, back, and hips. To do a plank, hold your body up with your arms while in a straight line with your toes on the ground and hold for as long as you can.

Burpees: Burpees are a full-body exercise that combines push-ups, squats, and jumps. To perform a burpee, start in a standing position, then squat down and place your hands on the ground. Jump your feet back into a push-up position, then do a push-up. Jump your feet back up to your hands, then jump straight up into the air.

Dumbbell curls: Dumbbell curls work your biceps. To perform a dumbbell curl, stand with your feet shoulder-width apart and hold a dumbbell in each hand. Keeping your elbows close to your sides, curl the dumbbells up to your shoulders, then lower them back down.

Here are 5 workout routines you can try:

Full-body workout: Perform 3 sets of 10 reps for each of the following exercises: squats, lunges, deadlifts, push-ups, pull-ups, plank, and dumbbell curls.

Upper-body workout: Perform 3 sets of 10 reps for the following exercises: push-ups, pull-ups, dumbbell curls, and bench press.

Lower-body workout: Perform 3 sets of 10 reps for the following exercises: squats, lunges, deadlifts, and calf raises.

Cardio workout: Perform 30-60 minutes of moderate-to-high-intensity cardio exercises such as running, cycling, or rowing.

HIIT workout: Perform a high-intensity interval training workout that alternates between short periods of intense exercise and brief periods of rest. For example, do 30 seconds of burpees, followed by 30 seconds of rest, then repeat for 10-15 minutes