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The Seven Most Effective Exercises

According to Web MD, these are the seven most effective exercises.

  1. Walking. It is convenient, easy and so beneficial and it can be considered cardiovascular. One hour of brisk walking can burn up to 500 calories.
  2. Interval training. Adding interval training to your cardiovascular workout will boost your fitness level and help you lose weight, since varying your pace throughout the exercise session stimulates the aerobic system to adapt. Push your intensity or pace for a minute or two, then back off for anywhere from two to ten minutes.
  3. Squats. Strength training is essential and this exercise works the quads, hamstrings, and glutes. Talk about multi-tasking, those are three large muscles groups to work at once.
  4. Lunges. Like squats this move works all the major muscles of the lower body. Plus they mimic everyday life - after all they are just over exaggerated walking (see #1).
  5. Push-ups. When done correctly they not only strengthen the arms and chest but engage the core as well. You can do push-ups at any level of fitness. Start out at the wall or a kitchen counter, progress to your hands and knees and then to the full plank push-up. This progression might take a while but persistence pays off.
  6. Abdominal Crunches. You can't burn the fat off your belly, but you can definitely tone this area. A stronger center makes everything in life easier. It is important to work all of the abs. The short, sweet and complete ab routine will get the job done.
  7. Bent over Row. Great exercise that gets all of the muscles of the upper back (which can get seriously weak in sedentary computer users) as well as the biceps.

I must say, I like this list and I hope you do too.

cyun cyun 4 years
i INTERVAL!!! i have Fat thighs so i run fast and then walk, over and over, for just 40 minutes and it is killer, then i YOGI out once a week...i grab my Yogi Bag and get going and workout three or four tines a week. do BURPEES dont forget those....they are amazing. also please please BOX or JUMP rope. PLYO OUT!!!! get your yogi on tooo. dont forget that
Grisell14484021 Grisell14484021 4 years
I am thin but my legs are fat. That I can do to tone them down and at the same time. Already and tried and if it tones but I think the more muscle grows. please help me!
Edie-J-Blige Edie-J-Blige 8 years
love this list!
la-dee-da-dee la-dee-da-dee 9 years
what is bent over row?
mandiesoh mandiesoh 10 years
i do 5 out of 7 of these, so yes im happy! :woohoo:
yogini yogini 10 years
What is the bent over row? Sounds great!
UrbanBohemian UrbanBohemian 10 years
I've read this article on WebMD and I totally stand by it. I find myself referring to it every now and then when I need a little extra punch in my routine :jumpin:
vrico2005 vrico2005 10 years
seems like an excellent way to start my morning :) I have been increasing my exercise over the past few weeks and noticed that by doing about 15 minutes worth in the morning I have cut out that wake me up cup of coffee and have had more stamina! I am also losing more fat, according to my fancy scale, since I am not working off the calories I have been consuming!
MissFashionista MissFashionista 10 years
nice! I do these exercises about 3 to 5 times a week and I along with a healthier diet I have slimmed down and toned quite a bit in the past two weeks :)
Running-Bunny Running-Bunny 10 years
darkoblivion has a great point though, you need to build strength first! I was training with weights and building on push ups at the same time. Tricep dips off a bench are great, no weights needed. Start with knees at 90 degrees and then start straightening legs out in front of you (as you build strength) until they are straight, or you can put your calves or ankles on a ball. I don't know if I explained that well enough, but you can probably find it on any fitness magazine website, or maybe even this one.
Running-Bunny Running-Bunny 10 years
Light weights? My personal trainer likes to have me train with heavier weights (not huge like what I see the guys lift, that is too much). Heavier weight with fewer reps (10-12reps), I find helps build more muscle (nothing bulky at all, of course). Just a though!
darkoblivion darkoblivion 10 years
Real pushups are easier to master if you tone your chest and triceps with weights as you're building up to more real pushups. Use light weights to strengthen those muscles along with building up to real pushups and you'll have them mastered in no time. They seem so difficult because women typically don't work their pecs as much as men.
Running-Bunny Running-Bunny 10 years
ccsugar, Real push ups are hard, it took me awhile to get there. Do one on your toes, and then go to your knees and finish the set (say 1 on your toes and 11 on your knees) and work up from there. Just keep trying!!
ccsugar ccsugar 10 years
I regularly do all these things!! I still can't do the real push-up though, I do it on my knees :(
the-makeup-blogette the-makeup-blogette 10 years
yippee, i always try to walk 3 times a week!!
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