(BlackDoctor.org) – What if your workout was guaranteed to give you great results? These seven exercises deliver just that — whether you do them at a gym or at home. Pay close attention to your form. If you’re new to exercise, over 40, have a health problem, or take regular medication, check with your doctor before starting a fitness program.
Why to do it: You can walk anywhere, anytime, either on a treadmill or with no equipment other than a good pair of shoes.
How to do it: Beginners should start by walking five to 10 minutes at a time, gradually moving up to at least 30 minutes per session. As you progress, lengthen the time of your walks before boosting your speed or incline.
2. Interval Training
Why to do it: Adding interval training to your cardio workout can boost fitness, burn more calories, and help you lose weight. The basic idea: Vary the intensity of your aerobic workout to challenge your body instead of loafing in your comfort zone.
How to do it: Push up the pace for a minute or two, then back off for 2-10 minutes, depending on the length of your workout and how much time you need to recover. Do this throughout the workout.
Why to do it: Squats work multiple muscle groups — the quadriceps, hamstrings, and gluteals — at the same time.
How to do it: Keep your feet shoulder-width apart and your back straight. Bend your knees and lower your rear as if you were sitting down in a chair, keeping your knees over your ankles.
Technique Tip: Practice with a real chair to master this move. First, sit all the way down in the chair and stand back up. Next, don’t sit all the way down; barely touch the chair’s seat before standing back up. Lastly, graduate to doing squats without a chair.
Why to do it: Like squats, lunges work all the major muscles of the lower body. Lunges also help improve your balance.
How to do it: Take a big step forward, keeping your spine straight. Bend your front knee to approximately 90 degrees. Keep weight on your back toes and drop the back knee toward the floor– but don’t let it touch the floor.
Extra Challenge: Try stepping not just forward, but back and out to each side, with each lunge.