7 Daily Exercises to Do Everyday: Easy At-Home Workout Routine

Staying active every day is one of the best ways to keep your body and mind healthy. You don’t need to spend hours in the gym or do complicated workouts to see the benefits. Just a few simple exercises done daily can improve your strength, flexibility, and mood. In this article, I’ll introduce you to 7 exercises you can do every day to stay fit, no matter your fitness level.

Whether you’re looking for exercises to add to your routine or want to start moving more, these easy exercises can be done anywhere, even at home. Let’s get started!

Before we dive into the exercises, let’s talk about why it’s important to exercise every day. Daily movement helps your body in many ways:

• Improved cardiovascular health: Regular exercise makes your heart stronger and improves blood circulation.

• Increased flexibility and strength: Moving your body helps keep your muscles strong and your joints flexible.

• Better mental health: Exercise can lift your mood, reduce stress, and help you feel more energetic.

When you add daily exercises to your routine, you’re investing in both your physical and mental well-being. These benefits make a huge difference, even with just a few minutes of movement each day.

Let’s start with a simple yet effective exercise: jumping jacks. This is a great full-body warm-up exercise that gets your heart pumping and your muscles warmed up.

To do a jumping jack:

• Stand with your feet together and your arms at your sides.

• Jump up, spreading your legs wide and raising your arms above your head.

• Jump again, bringing your feet together and arms back to your sides.

Doing jumping jacks for just 30 seconds to a minute can increase your heart rate and improve circulation. It’s an excellent way to start your workout or boost your energy during the day.

Next, we have squats, a powerful move for building strength in your lower body. Squats target your legs and core, helping you stay balanced and stable.

Here’s how to do a proper squat:

• Stand with your feet shoulder-width apart.

• Bend your knees and push your hips back as if you’re sitting in a chair.

• Keep your back straight and your chest up.

• Stand back up by pushing through your heels.

Doing squats regularly strengthens your legs, improves your balance, and even burns calories. Start with 10 to 15 squats, and as you get stronger, aim for 3 sets of 10-15 reps. Squats are one of the best leg exercises to include in your daily routine.

Now, let’s move to push-ups, one of the best exercises for strengthening your upper body and core. Don’t worry if you’re a beginner—there are many ways to modify push-ups to make them easier.

Here’s how to do a basic push-up:

• Start in a plank position with your hands slightly wider than your shoulders.

• Keep your body in a straight line from head to heels.

• Lower your body toward the ground by bending your elbows.

• Push back up to the starting position.

If regular push-ups feel too difficult, you can try knee push-ups, where you rest your knees on the ground instead of keeping your legs straight. Push-ups target your chest, shoulders, arms, and core, making them an essential part of any upper body exercise routine. Start with as many as you can manage—whether it's 5, 10, or more—and gradually build up your strength.

Lunges are a fantastic way to strengthen your legs and improve balance. They target your quads, hamstrings, glutes, and even your core.

To do a proper lunge:

• Stand tall with your feet together.

• Step forward with one foot, lowering your hips until both knees are bent at about a 90-degree angle.

• Push back up to the starting position and repeat on the other side.

You can alternate legs or focus on one side at a time. Lunges not only help build leg strength but also improve balance and coordination. They’re a great addition to your daily leg exercise routine. Start with 10 lunges per leg and increase as you get stronger.

The plank is an incredible core-strengthening exercise that also helps with posture and stability. It might seem simple, but holding a plank works your abs, back, and shoulders like nothing else.

Here’s how to do a plank:

• Start by lying face down, then lift your body off the ground, balancing on your forearms and toes.

• Keep your body in a straight line from head to heels.

• Hold this position for as long as you can, keeping your core tight.

Aim to hold the plank for 20 to 30 seconds at first, and then gradually increase the time. You can also try variations like the side plank to target different muscle groups. Planking is a must for your daily core exercises!

Glute bridges are excellent for strengthening your glutes, lower back, and core. This exercise also helps improve hip mobility and relieve tension in the lower back.

To perform a glute bridge:

• Lie flat on your back with your knees bent and feet flat on the ground, hip-width apart.

• Keep your arms at your sides.

• Lift your hips towards the ceiling, squeezing your glutes at the top.

• Lower your hips back down to the ground slowly.

You can do 10 to 15 repetitions to start, gradually increasing as you build strength. Glute bridges are especially helpful if you sit for long periods, as they activate the muscles in your lower back and hips, promoting better posture and mobility. This is one of the best exercises for strengthening your lower back and hips.

High knees are a great cardio move that also strengthens your legs and core. It’s a high-energy exercise that can get your heart rate up in no time.

Here’s how to do it:

• Stand tall with your feet hip-width apart.

• Lift one knee as high as possible towards your chest, then quickly switch to the other knee.

• Keep alternating legs while moving your arms like you’re running in place.

You can do high knees for 30 seconds to 1 minute. It’s a fantastic way to add a burst of cardio to your daily routine. High knees improve your cardiovascular fitness, boost your energy, and help you burn calories. It’s also great for strengthening your legs and core.

Now that we’ve covered these 7 daily exercises, you’re equipped with a simple, effective routine that can help you stay active and healthy. Remember, consistency is key! By doing jumping jacks, squats, push-ups, lunges, planks, glute bridges, and high knees every day, you’ll notice improvements in your strength, flexibility, and overall fitness.

These exercises don’t take much time, and you can do them anywhere—at home, in the park, or even during a break at work. The key is to stay consistent and listen to your body. Start slow if you need to, and build up your endurance and strength over time.

It’s time to take action! Try incorporating these exercises into your daily routine and see how they make you feel. You can start small—just 10-15 minutes a day—and gradually increase as you feel stronger. For added motivation, consider using a fitness tracker or setting daily goals to stay on track.

Remember, the journey to a healthier, more active lifestyle starts with simple steps. These daily exercises are a great foundation for better health, so give them a try and enjoy the benefits!

1. Can I do these exercises every day?
Yes, these exercises are safe to do daily as they target different muscle groups and can help improve overall strength, flexibility, and cardiovascular health. Just make sure to listen to your body and take rest days if you feel sore or fatigued.

2. How long should I spend doing these exercises each day?
You can start with 10-15 minutes a day. As you become more comfortable, you can extend the time to 20-30 minutes. The key is to stay consistent and increase the duration or intensity as your fitness improves.

3. Do I need any equipment for these exercises?
No, all of these exercises can be done with your own body weight, making them perfect for home workouts or outdoor routines. If you want to add difficulty, you can use resistance bands or light weights, but they are not necessary.

4. Are these exercises suitable for beginners?
Absolutely! These exercises are simple and can be modified to suit any fitness level. If you’re just starting out, you can do fewer repetitions or take breaks as needed. Over time, you’ll build up strength and endurance.

5. Can I lose weight by doing these exercises daily?
Yes, incorporating these exercises into a daily routine can help with weight loss, especially when combined with a healthy diet. Jumping jacks, high knees, and other cardio exercises can help burn calories, while strength exercises like squats and push-ups will tone muscles, contributing to an overall leaner physique.