What are the 7 main exercises?

We all know that exercise is important for our health, but with so many options out there, it can be hard to know where to start. In this blog post, we will explore the 7 main exercises that are essential for a well-rounded workout routine. From cardio to strength training and more, we will cover everything you need to get started on your fitness journey. So whether you’re a beginner or a seasoned pro, read on to learn more about the 7 main exercises you should be doing.


There are four main types of exercise: cardio, strength training, balance, and flexibility.

1. Cardio: Cardio, short for cardiovascular exercise, is any type of aerobic activity that increases your heart rate. It’s often called “cardio” because it gets your heart pumping. Cardio can include activities like walking, running, biking, swimming, and hiking.

2. Strength Training: Strength-training exercises help you build muscle mass and strength. These exercises typically use resistance — either your own body weight, weights at a gym, or resistance bands — to force your muscles to work harder than they would normally have to. Common strength-training exercises include push-ups, pull-ups, squats, and lunges.

3. Balance: Balance exercises help improve your ability to control your body’s position while moving or stationary. They also help improve your posture and can prevent falls later in life. Common balance exercises include Tai Chi and yoga poses like the tree pose or warrior III pose.

4. Flexibility: Flexibility exercises help improve the range of motion in your joints and muscles. They also help reduce the risk of injuries in the future. Common flexibility exercises include stretching (hold a stretch for 20-30 seconds), Pilates reformer movements, and foam rolling (rolling over a foam roller to release muscle tension).

Strength Training

There are a variety of exercises that can be classified as strength training. These exercises can be performed using bodyweight, free weights, resistance bands, or weight machines. The goal of strength training is to increase muscle size and strength.

Some common exercises that fall under the category of strength training are squats, lunges, deadlifts, presses (e.g., shoulder press, bench press), rows (e.g., bent over row, seated row), and pull-ups/chin-ups. These exercises can be performed with or without added weight.

Another type of exercise that can be considered strength training are isometric exercises. Isometric exercises involve contracting a muscle without moving the joint associated with that muscle. An example of an isometric exercise would be holding a weight in your hand while keeping your arm fully extended; your biceps muscle would be contracting but your elbow joint would not be moving.


Pilates is a great way to work your core and improve your posture. There are many different exercises you can do, but some of the most popular are the following:

1. The Hundred: Lie on your back with your legs in the air and your arms by your sides. Raise your head and shoulders off the ground and pump your arms up and down 100 times.

2. Single-leg Circles: Lie on your back with one leg extended straight up in the air and the other bent at the knee with your foot flat on the ground. Use your abs to slowly trace a circle in the air with your raised leg. Make sure to keep your hips level throughout the exercise.

3. Double-leg Kick: Lie on your back with both legs in the air and both hands behind your head. Use your abs to bring both knees in toward your chest, then kick both legs out straight again. Repeat for 30 seconds or more.

4.Roll-ups: Sit up tall with your legs extended straight in front of you and reach both arms overhead. Slowly roll down until you’re lying flat on your back, then use your abs to curl back up to a seated position, reaching for your toes as you go.


There are many different types of yoga, but they all have one common goal: to bring the body and mind into a state of harmony.

Yoga is more than just a workout; it’s a way of life. The physical practice of yoga can help to improve your flexibility, strength, and posture. But the true benefits of yoga go far beyond the physical. Regular practice can help to reduce stress, anxiety, and depression. It can also increase your energy levels, improve your sleep, and boost your immune system.

Whether you’re a beginner or a seasoned practitioner, there’s a style of yoga that’s perfect for you. So what are you waiting for? Get on the mat and start reaping the rewards!


There are a variety of exercises that are performed in CrossFit, but the main ones are constantly varied functional movements. These movements are performed at a high intensity level and can include everything from Olympic weightlifting to gymnastics. The goal of CrossFit is to improve overall fitness and health, so the exercises are always varied to ensure that all areas of fitness are being worked on.

Functional Training

Functional training is a type of exercise that helps you perform everyday activities more easily. For example, if you have trouble getting out of a chair, functional training can help you improve your strength and range of motion so that you can do it more easily.

Functional training can also help prevent injuries. That’s because it helps train your muscles to work together the way they do when you’re doing everyday activities. This can help make your muscles, tendons, and ligaments stronger and better able to handle the stresses of daily life.

There are many different types of functional training exercises. Some common ones include squats, lunges, medicine ball throws, and step-ups. You can do these exercises with or without weights.


HIIT, or High-Intensity Interval Training, is a type of workout that alternates between short bursts of high-intensity activity and periods of rest. HIIT can be performed with any type of exercise, but is most commonly done with running, cycling, or rowing.

The benefits of HIIT are numerous, but the most notable is that it is an extremely efficient way to burn calories. In fact, one study found that HIIT burned 25-30% more calories than moderate-intensity continuous training (MICT) did over the course of a 30-minute session[1].

In addition to being a great calorie burner, HIIT has also been shown to improve cardiovascular health[2], increase VO2 max (a measure of aerobic fitness)[3], and decrease blood pressure[4].

If you’re looking for a challenging and effective workout, HIIT is definitely worth trying!

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