Introduction

When we think of exercises, what usually comes to mind are things like running on the treadmill or going to the gym to lift weights. However, you can make your everyday life more enjoyable and more productive if you add certain simple exercises into your routine that won’t take up too much time but will bring huge benefits to your body and mind. Here are 7 exercises you can do everyday that will make you feel better instantly!

1) Calf Raises

A great way to engage your entire lower body, calf raises target your calf muscles, which are located on the back of your lower legs. These muscles are vital for supporting your ankles and feet. In addition, calf raises help tone other areas of your legs and strengthen tendons. Start by standing on a step or bench with a dumbbell in each hand. Then place both feet against a wall for stability. Now raise up onto your toes as high as possible, hold for one second at peak height, then lower yourself back down slowly until you're flat on your heels again. Do three sets of 15 repetitions daily. If you want an extra challenge, try doing these without holding onto anything for balance.

2) Bicycle Crunches

Lie flat on your back with your hands by your sides, knees bent at a 90-degree angle and your feet flat on the floor. Lift both feet off of the floor and bring them toward your head until they touch just above your pelvis. Your lower back should remain flat throughout. Bring both feet back down to starting position, then repeat for 30-second intervals up to three times in one set. If you are looking for an added challenge, push yourself off of the floor with your arms while doing bicycle crunches or use a stability ball instead of a mat as shown in our video below. (Be sure not to arch too much or throw yourself back with each rep!)

3) Burpees

Burpees are a compound exercise, meaning they work multiple muscle groups. They help build explosive power and can be done quickly, making them ideal for working in bursts of activity during your day. To perform a burpee, get into a squat position with your hands on your knees and kick back as if you were going to jump but stop when your legs are just above parallel (this is also known as push-up position). Perform one burpee by returning to starting position and repeating. Keep alternating between jumping back into push-up position and returning to starting position until you've completed 10 reps in total. If 10 is too challenging for you, start off with five reps of each exercise before increasing up over time.

4) Push-ups

Push-ups are one of those basic bodyweight exercises that everyone should be doing on a regular basis. They build muscle and endurance, as well as helping to build up your chest and arms. If push-ups aren’t your thing, try switching up your hand placement. Doing a diamond push-up is more difficult than regular push-ups because it’s harder for your muscles to engage in order for you to hold yourself up on your hands and toes. Regular push-ups can be modified in many ways too—by widening or narrowing their position, by varying arm placement, etc., etc.,—so there’s no need to give them up entirely! Another benefit of push-ups is they can help with posture if done properly.

5) Side Plank Leg Lifts

Side plank leg lifts are one of those exercises that is so easy, most people just skip it. This is really a shame because not only does it burn calories, but it also strengthens your back and tightens your core. Plus, how often are we asked to hold something like a plank for more than 10 seconds? It's almost never. By making side plank leg lifts part of your daily routine, you'll tighten up your stomach quickly and efficiently. The best part? Unlike crunches, side planks actually work all sides of your abs at once! Here's how: Face down on an exercise mat with both arms straight out in front of you for support (like a push-up position) and knees bent at about 90 degrees.

6) Squats

Getting into a squat position is simple, but there’s a reason it’s so beneficial: It works! Squats increase circulation in your heart and lungs, while strengthening muscles throughout your body. Squats are also a great exercise to help fight cellulite because they help firm up loose skin by building muscle underneath. Unlike leg extensions and machines, squats strengthen multiple leg muscles and joints at once. Start out with 20 repetitions of 10 squats on each leg or go for even more reps if you can. There’s no such thing as over-exercising when it comes to shedding fat! The more lean muscle mass on your body, the faster your metabolism and the easier it is for you burn calories at rest and during exercise.

7) Dips

Dips are an excellent way to work your triceps and chest. Lie face-up on a weight bench, holding a dumbbell in each hand. Bend your elbows 90 degrees and rest your upper arms against your sides. Hold yourself above ground by placing your heels under the edge of a sturdy bench or chair (or against a wall). Slowly lower yourself until you feel a stretch in your chest or shoulders, then push yourself back up again until your arms are straight but not locked. Repeat 10 times.

Daily walk

For a quick and efficient way to burn fat and improve your health, try walking. It’s easy on your joints, can be done almost anywhere, and is a good all-around exercise. Keep track of how far you walk each day—try using a pedometer or smartphone app to keep track of steps—and aim for 10,000 steps per day (about five miles). Aim for 15 minutes at a time with your phone off in order to achieve a calm focus in addition to burning calories.