What Workout Should I Do Today?

Check out our list of suggested workout routines to find the perfect one for you, based on your goals and the equipment you have available.

Warm Up

Warming up before engaging in any exercise is an important step that helps you reduce the risk of injury. A basic warm-up should include dynamic stretching, arm circles, and jump squats. Dynamic stretching involves moving your muscles and joints through range of motion activities like deep lunges. Arm circles help activate the muscles in your arms, shoulders, and chest by moving them in circular motions. Jump squats are a great way to get your heart rate up and increase your range of motion. Together, these exercises will help prime your body for a workout.

5-10 minutes of light cardio

Before you begin any type of strenuous exercise, it is important to warm up. Starting your workout with 5-10 minutes of light cardio can help increase your heart rate and body temperature, allowing for a smoother transition into more intense exercise. This warm-up period prepares you both mentally and physically and helps to prevent any pulls or strains in the muscles before tackling strength or power exercises.

When warming up it is important to listen to your body and choose the appropriate level of intensity to suit your fitness goals. Examples of light cardio may include walking on an incline at a moderate pace, jogging, cycling, using a rowing machine or an elliptical machine. Focus on warming up particular body parts that will be used during the duration of the workout, like hips, shoulders and legs for running drills or squats for weightlifting. Adding resistance bands at different levels can help add some variability as well as engage other muscles throughout this warm-up period.

End the warm-up session with some dynamic stretches if flexibility is a priority area in your routine; this could include leg swings or shoulder shrugs which involve low movement through larger ranges of motion – both will help activate several muscles as well increase circulation ready for more intense exercise. Not only can dynamic stretching improve ROM but it has also been found to improve athletic performance when done correctly – do not rush through without control! Finally, remember that warming up is about more than just exercising alone: visualization techniques regarding rehearsal before each lift / run along with mental endurance tips can set you in good stead for achieving success during the following exercises selected for today’s workout!

Dynamic stretching

Dynamic stretching is a form of stretching that involves gentle, continuous movement to the point just before muscle tension. It is often used in conjunction with other warm up exercises before a workout or physical activity to increase mobility and range of motion, reduce the chance of injury, and help prepare your body for more vigorous exercise. While dynamic stretches are primarily done as part of a warm up routine, they can also be used to cool down after a workout or sport.

Dynamic stretching is different from static stretching (holding a stretch for an extended time). During dynamic stretching you should focus on controlled movements that gradually increase the range and speed of motion. This can include arm circles, leg swings, butt kicks and walking knee hugs. The purpose here is to move your joints through their full ranges of motion so that your muscles can work optimally during your workout session. It’s important not to over do it — dynamic exercises should move through gentle stretches at first and progress in intensity as you go along.

Strength Training

Strength training is an effective way to improve your overall fitness and health. It helps build muscle and bone density, decrease body fat, and improve flexibility and balance. It can also help with heart health and stress relief. Strength training can be done at home or in the gym, so let’s take a look at the benefits and different types of strength training you can do today.

Choose a muscle group to focus on

When setting your exercise routine, it is important to consider which muscle groups to focus on. Some workouts can target multiple muscle groups, while others may be specific to one group. Choosing what kind of workout to do each day will depend on individual goals and preferences. For example, someone who wants to bulk up their arms may prefer arm-specific exercises like bicep curls or tricep extensions, while someone looking for an overall full body workout might choose squats or deadlifts. To get the best results for your goals, consider using a combination of exercises that target different muscle groups. Below are some examples of commonly used muscle group-specific exercises that can be used in any workout:

Upper body: This muscular system consists of the arms, shoulders and chest. Examples include chin-ups, pushups, overhead presses and rows.

Lower body: This system involves the large muscles of the legs and glutes (including calves). Exercises such as squats, lunges and step ups are great for developing lower body strength and power.

Core: This area includes all muscles responsible for stabilizing and protecting vital organs in the torso – your abdominal muscles (abs), back muscles (transversus abdominis) and obliques. Planks, Russian twists and side planks are some commonly used core exercises that can help you strengthen this area.

Arms: These consist of your biceps (front of arm) and triceps (back). Bicep curls, tricep extensions and push ups are all great exercises that can help tone these two muscles while also working other areas at the same time!

Select a few exercises for that muscle group

When selecting exercises for each muscle group, it’s best to pick a few that help you target the particular muscles you are looking to strengthen during your workout. It’s also important to plan ahead and make sure you have all the necessary equipment for each exercise – this will help reduce time spent waiting between sets.

For instance, when training the chest, try choosing exercises such as bench presses, incline bench presses and cable crossovers to target different areas of the chest. Similarly, when training the back, consider incorporating moves such as rows, pull-ups and Lat Pulldowns into your routine.

When performing compound movements (exercises which involve multiple joints and large muscle groups), it is important to keep track of how much weight you are lifting in order to gradually increase over time – this helps ensure constant physical progression in strength.

In addition to compound movements, isolation exercises should also be included in a strength training routine as they will help build more definition and stability within each muscle group. Examples of isolation exercises include leg extensions for the quadriceps and triceps pushdowns for the triceps.

By selecting a couple of key exercises per muscle group, planning ahead with all necessary equipment before each session and including both compound and isolation movements in your routine wherever applicable, you can be sure that your strength training workouts are well structured – providing maximum benefit from these carefully selected moves!

Perform 3 sets of 8-12 reps for each exercise

Performing 3 sets of 8-12 repetitions of each exercise is a common repetition protocol used in strength training. This means that you would perform 8-12 repetitions per exercise for a total of 3 sets before moving onto the next exercise. Doing this will enable you to receive an adequate amount of work for each muscle group, allowing you to make consistent and progressive gains.

It’s important to remember that performing the same exercises repeatedly can cause your body to adapt and become habituated, resulting in limited gains. To combat against this, it’s essential to vary your workout regularly by changing the order, sets, reps and type of exercises performed. This helps keep your muscles engaged and stimulates continued improvement in strength and physical fitness levels.


Cardio is an important part of any workout routine. It helps to improve your heart health, burn calories, and increase your overall endurance. There are many different types of cardio that you can do, from running to swimming to elliptical machines. Let’s take a look at some of the benefits of cardio and how it can help you achieve your fitness goals.

Choose a type of cardio (running, cycling, swimming, etc.)

When you’re considering different types of cardio, it’s important to determine which activity will give you the best health benefits. Running, cycling and swimming are all excellent workouts that can provide similar benefits if done at a moderate intensity. However, depending on your fitness level and goals, some activities may be better suited for you than others.

Running: if your main goal is weight loss, running can be an effective way to burn calories in relatively short amounts of time. Not only does running offer cardiovascular conditioning, but it also helps to build strength and endurance in your legs.

Cycling: Cycling can provide the same cardiovascular benefits as running but at a lower impact on joints and muscles. It can also help strengthen your core while improving balance and coordination.

Swimming: Swimming is one of the most effective aerobic activities as it works all major muscle groups in the body including arms, legs and back muscles while increasing vitality and endurance levels significantly over time. Swimmers of all skill levels benefit from increased respiratory capacity through swimming practice, making it one of the most effective ways to increase overall health.

It’s important to find an activity that you enjoy so that you’ll stick with it and get maximum benefit from it. Each person’s lifestyle and preferences will differ in choosing which type of cardio is right for them. Ultimately, any type of aerobic exercise can provide stress relief while improving physical health – so choose a workout that fits with both your short-term goals as well as your long-term plans!

Set a goal for the duration and intensity of the workout

Before you begin any cardio exercise routine, it is important to set a goal for the duration and intensity of the workout. Deciding on how many days per week you plan to work out and the amount of time you are willing to commit can help you stay motivated when working out becomes difficult. Once you have established a schedule, it is important to stick with it so that you make consistent progress towards your fitness goals.

There are numerous types of cardio exercise that can help you reach your goals. To determine which type is best for you, consider what benefit each type offers as well as its intensity level and duration. Low-intensity activities such as walking are often used for general fitness or weight management and may last up to an hour or more. Moderate-intensity activities such as running or jogging can be used for fat loss, strength training or overall health maintenance, but should last no longer than 40 minutes at a time. High-intensity activities such as sprinting are best used for improving speed and power, with sessions of 10-20 minutes being typical.

When choosing a cardio exercise program, it is also important to factor in how well suited the particular activity/exerciseis to achieving your goals. If focused more on weight loss take into consideration activities like swimming or step aerobics which require constant body movement and burn more calories than other types of exercises such as cycling or jogging do. Both aerobic and anaerobic exercises can be effective depending on their intensity level; therefore if strength training is more suitable use light weights with high repetitions rather than heavier ones with fewer reps while making sure there is sufficient rest time between sets in order to protect from injury due with intense workouts . In addition take into account any pre-existing medical conditions when selecting an activity – if knee injury for instance focus in activities low impact instead of running or sprinting which requires higher levels of stress on the joints

Overall by carefully selecting your cardio workout routine based upon your fitness goals (weight loss/muscle gain/enhanced performance), taking into account factors like difficulty level & intensity, charting out clear objectives & setting achievable milestones will ensure success in maintaining an effective long term program leading in towards building physical fitness changes that are sustainable!

Cool Down

No matter what workout you decide to do today, it should always end with a cool down. Cooling down helps your body transition from an intense workout to a more relaxed state and also helps reduce the risk of muscle soreness and stiffness. Cool downs should include exercises like light jogging, walking, stretching, and yoga poses. This article will give you more information about the importance of cooling down after a workout and some examples of cool down activities.

5-10 minutes of light cardio

After completing a strenuous workout, your body needs a few minutes to help cool down and regulate your breathing. A light cardio activity such as walking or jogging is a great way to help your body return to pre-workout conditions. To keep your heart rate slightly elevated while cooling down, choose an easy pace and gradually decrease the intensity over a period of 5-10 minutes.

The goal of cool down exercises is to reduce blood flow through the muscles so that your heart rate slowly returns to its resting state. Keep in mind that cooldown exercises should be relaxed and comfortable rather than stressing one’s muscles further through vigorous movements. Stretching can also be used as part of the cooldown; gently stretching warmed up muscles after physical activity will help increase flexibility and decrease soreness, making many activities more enjoyable in the long run.
Follow these simple tips you can use during a workout cooldown:
-Breathe deeply while exercising: Proper breathing improves oxygen flow in your body which helps you recover from strenuous exercise faster
-Start with low intensity activities like walking or jogging and gradually slow down until you reach a stop
-Monitor your heart rate throughout the process and adjust if necessary
-Include stretching as part of your cooldown routine: Stretching increases flexibility and helps reduce stiffness and soreness the following day
-Cool down for at least 5-10 minutes before ending your workout

Static stretching

Static stretching is a type of stretching that involves holding the body in position for an extended period of time. It is used as a way to stretch muscles, with the goal of increasing flexibility and improving both joint range of motion and elasticity. Static stretches involve gradually relaxing the muscle being stretched until there is a gentle pull or tension felt. It is important to keep movements slow and controlled, not bouncing or jerking, as this can lead to injury. Common areas utilized in static stretching include quads, hamstrings, calves and gluteal muscles. To ensure you are getting an adequate stretch it is best to hold the position for at least 15-30 seconds for each stretch before moving onto the next area.


Nutrition is an important part of any workout routine, as the food you eat can have a big impact on your overall performance and progress. It is important to fuel your body with the necessary nutrients in order to get the most out of your workout. Eating the right foods can help your body to recover faster, provide it with the energy it needs, and help you to reach your goals. Let’s take a look at how nutrition can be used in your workout routine.

Choose a healthy, balanced meal

Eating healthy and balanced meals is extremely important for reaching your fitness goals. Eating the right combination of nutrients in the right amounts helps fuel your workouts and aids in recovery. That is why it is important to plan a meal that includes all of the major food groups—grains, proteins, fruits, vegetables, and dairy—in order to get the most nutritional value out of each bite.

For instance, a balanced lunch could include a complex carbohydrate such as a whole wheat pita with lean protein like grilled chicken. Paired with this would be colorful veggies like carrots and cherry tomatoes as well as some dairy like Greek yogurt. This type of meal would give you energy while providing essential nutrients that you need throughout the day, helping you reach your fitness goals quicker.

It’s equally important to keep portion sizes under control when eating healthy foods so that you can prevent overeating or eating too much of one particular nutrient(s). A good rule to follow when building meals is to fill half of your plate with non-starchy vegetables (like leafy greens, broccoli or cauliflower), one-quarter with complex carbohydrates (like whole grains), and one-quarter with a lean protein such as chicken or fish.

By choosing healthy options from each food group at each meal, you can ensure that your body is receiving all the necessary vitamins and minerals it needs. You’ll feel full think more clearly since these real and unprocessed foods do not typically tend spike your blood sugar levels compared to processed foods which may cause an initial surge in energy followed by an inevitable crash later on throughout your day.

Drink plenty of water throughout the day

It is important to stay hydrated during physical activity, especially when your body is putting in extra effort. Making sure to drink plenty of water throughout the day will help replenish your body and keep it functioning in peak performance. It is recommended that adults drink eight 8-ounce glasses of water per day, more if you are physically active or living in a hot climate. If plain water isn’t your thing, don’t worry – there are a variety of other options! Try adding fresh fruit slices, natural juices, coconut water, sports drinks or sparkling infused waters to give you an extra burst of energy while you work out. Remember: if plain water isn’t doing it for you, focus on finding options that are low-sugar and full of electrolytes to keep your body energized and ready for the workout ahead!

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