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Wednesday, September 23, 2020

7 Exercises You Should Be Adding to Your Weekly Workouts

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We all know that there are many benefits to exercising regularly. Regular workouts improve our energy, lift our mood, give us positive energy and most importantly, improve our health.

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Most people who are diligent at working out often perform the same set of exercises every day. Because your body gets used to the same set of exercises very soon, doing the same exercises can cause you to fall short of your fitness goals.

Therefore, adding a variety of exercises to your weekly workout regimen is a smart approach. Here is a list of the top eight exercises that you should add to your weekly fitness regimen.

Suspension Training:

Suspension training is just not for fitness enthusiasts. There are hundreds of suspension training exercises that can be done to either work specific muscles, or target the entire body. If this isn’t something you’re already doing, take a look at www.aerobis.com for professional advice on what to purchase.

Perform these exercises three times a week for up to 15 minutes. For fat loss, side lunges, squats and the power press are some of the best suspension training exercises.

HIIT Workout:

Standing atop the list is the high-intensity interval training or HIIT workout. You will perform a particular set of exercises with short intervals. Based on your fitness level and time, you can perform HIIT workouts anywhere from 7 to 30 minutes.

Exercises in HIIT include a quick warm-up, jumping jacks, squats, lateral hops and high knees, burpees and lunges, core exercises such as ab hops, plank, crunches and push-ups, and relaxing stretches in the end.

These exercises are designed to strengthen your muscles, improve your core strength and flexibility. Include three days of HIIT training in your weekly workout routine.

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Cardio Exercise:

Improve your endurance and cardiovascular health with cardio exercises. You will also burn calories and melt fat when you do it. Some of the most popular cardio exercises include walking, running, swimming, and biking.

It’s incredibly essential to perform some cardio or endurance activities every day and is recommended that you should perform cardio for at least 30 minutes a day and five days a week. Make cardio exercises the centrepiece of your weekly workout regimen.

Strength Training:

By progressively lifting heavier weights, you can challenge your strength and improve your muscular health. During the strength and resistance training, you need to perform weight lifting, arm and body exercises and pull-ups.

Target each part of your major muscles to improve your muscle mass. To strengthen all major muscle groups in the body, perform exercises that target legs, hips, back, chest and abs. Repeat the sets only 8 to 12 times and perform these exercises three days a week with 48-hour intervals.


Core exercises tighten and tone our body gradually. These exercises can be combined with cardio and other exercises for a total body workout routine every day. Most of the core exercises target lower body, chest, stomach and the pelvis area.

Those with lower back pain, neck stiffness and joint pain will be highly benefited with regular core exercises. Planks, crunches, sit-ups and reverse plank are some of the best core exercises that you can include in your weekly workout regimen.

If you want to include exercise equipment, choose a fitness ball to take your core work challenge to a new level.

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As we age, our body posture changes and we become more prone to falling and getting injured. It’s thus essential to improve the body balance through exercising.

Yoga is one of the most popular ways to improve body balance and setting aside a few minutes a day for this can be extremely therapeutic.


Pilates have grown significantly in popularity over the last few years, and for good reason too. Doing them will help target all muscles areas including: legs, arms, core and back, and you’ll achieve greater flexibility and posture.

Many choose to do Pilates in a group class with an instructor, but they can also be done from the comfort of your own home.

The above are just a few of the different types of exercises you should be trying to complete in your week. They each serve a specific purpose and so it’s good to define your exercise goals first to ensure you’re on the right track.

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Disclaimer: This article is purely informative & educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional.

Editorial Staffs at Healthtian, A team of Writers.
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