If you’re in the habit of doing the same workout every time, and you’re not getting the results you want, it may be time to switch it up. Whether that means changing the type of workout you do, or simply where you do it, that’s up to you. There are definite benefits to changing your workout routine, like avoiding injury and building new muscles.
We’ve put together a mix and match workout to help you get a quick start on a varied and exciting full-body workout you can do without any special equipment. Two or three times a week, pick one or two exercises from each category and do them in any order you want. Alternatively, you could pick pick one routine to repeat for several weeks, before switching to a new one.
Remember to stretch and warm up before and after each workout.
Most of this list focuses on anaerobic exercise, but cardio still has an important place in any workout routine. How much you do is entirely up to you. Doing 60 minutes or 10 minutes will have a positive effect on your health, as long as you get your heart rate up and work hard.
Running is an excellent way to burn calories, get fit, and feel better. Running can improve your endurance and your cardiovascular health. Plus, it can be incredibly cathartic when you’re feeling down. Strap on those running shoes and get going. You can run on a treadmill, or find a running path to explore. If you aren’t up for running just yet, starting by going on a walk.
If you have access to a pool or other body of water, consider making today’s exercise a wet one. Swimming is fantastic because it puts very little pressure on your joints, which means you’re less likely to get injured. It’s also a wonderful full-body exercise that uses muscles all over your body.
3. Jumping Jacks
If you don’t want to go outside today and you’d like to try something different, start your workout by doing sets of jumping jacks. They are a great aerobic exercise that will get your heart rate up, and they are incredibly relaxing. Focus on your breathing while you’re doing jumping jacks to wash away the stress of the day.
Core And Full-Body
Any full-body workout needs a couple of core exercises to hold it together. Try these full body exercises that will activate your core and utilize many other muscles.
Yes, planks. This exercise may seem easy at first, but it can be quite challenging. Get into pushup position, then lower yourself down onto your forearms. Keep your legs and back straight, and hold the position for 30 seconds or as long as you can.
2. Mountain Climbers
Start in the pushup position, then bring your right knee up to your chest. Keeping your hands on the ground, jump and switch legs. Keep switching back and forth until you’ve done about 20 repetitions, then rest.
Begin in a low squat position with both hands on the ground. Kick your feet back into a pushup position, and complete one pushup. Then, return to the starting position and explosively leap up into the air. As you land, return to the start position and immediately transition into another rep. Repeat 10 times for one set.
Exercises that focus on legs are often neglected by weight lifters, resulting in underdeveloped legs. Make sure you get a good leg workout in by choosing one or two of these exercises.
This exercise is so important, you should always be sure to rotate it into your workouts. Follow this excellent guide to make sure you’re doing them right.
Stand in front of a chair or bench. Put your right foot up on the bench, then step up with your left until your right leg is straight. Lower yourself back down, and repeat 10 times before switching to the other leg.
Begin with your feet shoulder width apart. Step forward into a lunge with your right leg until your right thigh is parallel with the ground. Return to the start position by pushing through your right heel. Do 10 reps for one set, then repeat for the left leg.
Obviously the upper body has many different muscle groups, but these are a few of the most important exercises you can do for any of them.
Pushups are an amazing exercise that tap into many different muscle groups, including your core and your chest. Check out this guide from Nerd Fitness on how to do them the right way.
2. Triceps Dips
Put a chair against the wall so it won’t move, then sit on the edge of the chair and put your hands on the chair, directly under your shoulders. Bend your elbows, lowering your hips down, then lift yourself back up. Repeat 10-12 times for one set.
3. Arm Circles
This may not seem like a very intense exercise, but it can activate several different muscles, and it’s a good one to do when you need a little rest. Stand up straight, and hold your arms directly out to either side, parallel to the floor. Move your hands in small circles, first clockwise, then counterclockwise. Keep going for about 60 seconds, then rest.
Switching It Up
This is by no means a complete list. There are hundreds of different exercises that will utilize many different muscle groups throughout your body, and they are all valid additions to your routine. The important thing is to keep changing your routine so your body never gets used to the same workout.