The 10 Best Exercises for Overall Fitness
Build strength and stamina with proven moves like squats, planks, lunges, and push-ups — no equipment needed.
1 min read
There’s no one-size-fits-all when it comes to the best exercises — but some movements are widely effective for building strength, mobility, and fitness.
Here are 10 of the best all-round exercises:
- Squats – full-body lower strength
- Lunges – legs and balance
- Push-ups – upper body and core
- Planks – core stability
- Burpees – full-body and cardio
- Jumping jacks – simple cardio
- Mountain climbers – full-body and endurance
- Sit-ups – abdominal strength
- Side planks – obliques and shoulder stability
- Pull-ups – challenging upper-body strength
You can do many of these with no equipment. Focus on form, progress gradually, and choose movements that feel right for your body.
Related guides
- GuideWhat you need to start: shoes and gearYou need very little to start walking: comfortable, supportive shoes that don't rub are enough, and running shoes are fine. Fit matters most, so leave about a thumb's width beyond your longest toe and choose a fastening you can adjust. You don't need to buy anything else first.
- GuideFinding activities you enjoyChoose activities yourself, start gently, and try a few options in different places and for different lengths of time. People who enjoy an activity tend to do more of it, and pleasure tends to be highest at low to moderate effort, so notice what feels good while you move.
- GuideLow-impact optionsLow-impact activities put less jarring load on your joints. Walking, swimming and water exercise, cycling, tai chi, yoga, low-level weights and seated exercise are all options. Choose one that feels comfortable, start slowly and build up gradually.
- GuideStarting from where you areStart with something small you can do today, such as a short walk or taking the stairs, and build up slowly. Walking is usually a good first activity. A simple plan of where, which days and what time makes it easier to keep going.
- GuideBuilding up graduallyBuild up activity slowly: add a little time or effort every few weeks, not every few days. A common beginner plan is 10 minutes a day, then adding 5–10 minutes every few weeks. Change one thing at a time, and go easier if soreness lasts.
- GuideListening to your bodyPay attention to how hard you're working and to what you feel. At a moderate effort you can talk but not sing. Some tiredness, breathlessness and soreness are normal at first, but sharp, new or worsening pain is a signal to stop or ease off.
Want help putting this into practice?
Twikka’s AI coaches help you start small, keep going, and build up over time, on your own or with a friend.
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