32 Workouts to Get Fit at Any Fitness Level
Even the most dedicated gym rats can benefit from some new ideas. We’ve rounded up 32 of the most popular workouts in Greatist’s history into one user-friendly list. Best yet, it's perfect for exercisers of all shapes, sizes, and fitness levels.
No equipment? No problem. Want to give kettlebells or sandbags a go? We’ve got ideas for you. From lifters, to runners, to hikers, yogis, and swimmers, we’ve got all types covered. Read on for 32 Greatist-approved workouts perfect for the next time you hit the gym, yoga studio, or great outdoors.
Warm-Up and Mobility
1. BuiltLean’s Full-Body Dynamic Warm-Up
Warming up is a crucial part of any workout, but static stretching can actually reduce performance. Instead, stick to dynamic moves that simulate the exercises you’ll be performing, like the no-equipment, bodyweight options in this warm-up from Marc Perry.
2. The Stretching Routine All Desk Workers Should Do
News flash: Sitting for extended periods can wreak some serious havoc on our bodies. In addition to getting up and taking a few walking meetings, try out this stretching routine at your desk for a stronger, healthier back and body.
3. Our Ultimate Foam Rolling Routine
In recent years, foam rolling has become recognized for its effectiveness in prepping the body for exercise — and even reducing exercise-related soreness. Check out this infographic for a foam rolling guide that will prime muscles from head to toe.
No Equipment Required
Illustration by Shannon Orcutt
4. The Full-Body, Dorm-Room Circuit
Even if you’re not a busy college student, this no-equipment workout is perfect for anyone looking for a quick sweat without leaving home. Work through the exercises for a heart-pumping, core-challenging circuit that’ll leave you breathless (in a good way!).
5. The 30-Minute, No-Gym Bodyweight Workout
This infographic has been a hit and we know why: designed by Greatist Experts Kelvin Gary and Rob Sulaver, the routine challenges the entire body and builds explosiveness with some great plyometric moves.
6. The Advanced No-Gym Bodyweight Workout
If you’re looking to take bodyweight training to the next level, look no further. Designed by Greatist Expert Jonathan Angelilli, this circuit includes serious moves, such as handstand push-ups. It’s one of the tougher routines we’ve ever tried.
7. The “Scientific” Seven-Minute Workout
Researchers in Florida made waves this Spring when they announced an “ideal” seven-minute bodyweight circuit that met all basic exercise suggestions set out by the American College of Sports Medicine (ACSM). Greatist Fitness Editor David Tao put it to the test and had some surprising conclusions about this well-hyped combo of 12 bodyweight moves.
8. Deskercise Throughout the Day
Sometimes it can be tough to fit in one long exercise session. But we can do a lot to reduce the impact of a sedentary lifestyle by getting more active throughout the workday. Check out these 33 ideas to move more (and even strength train) at work.
9. The 30-Minute Glute-Building Bodyweight Workout
When it comes to strong, sexy glutes, no one does it better than Kellie Davis. The trainer, author, and Greatist contributing writer knows a thing or two about building buns, and this infographic will get you well on your way to backside domination.
Full-Body Strength and Power
10. An NFL Wide Receiver’s Favorite Way to Build Explosiveness
Football star-turned-trainer Curtis Williams offers up his favorite sprint and speed drills to get you moving FAST.
11. Greatist-Tested Strength Training for Beginners
Designed by trainers Anja Koschak and Damien Bourbeau and tested by the Greatist crew, these functional routines are perfect for those just getting into the swing of strength training (or getting back into the swing).
12. Reddit’s Guide to Fitness
Commenters, beware, here be trolls! Okay, so maybe Reddit isn’t all that scary — in fact, their fitness community can be a pretty encouraging, informative place for newbies and pros alike. In this infographic, we worked with some of Reddit’s top fitness users to combine the site’s best exercise advice into one handy resource, complete with workout suggestions galore.
13. Kettlebell Training for Beginners
They’re round, they’re heavy, and they’re appearing in more and more gyms nationwide. If you’re interested in getting started with kettlebells, make sure you’ve got enough room to swing — and then follow our beginner-friendly routine. Looking for more moves to spice things up? We’ve got 22 more kick-ass kettlebell exercises.
14. The Ultimate Full-Body Sandbag Workout
Trainer Jon-Erik Kawamoto designed this workout for us. The strength-building moves use a sandbag (which can be made at home on the cheap) for plenty of resistance. It only takes one piece of equipment to get you well on your way to great fitness.
15. The Ultimate 30-Minute Resistance Band Workout
Resistance bands are a great way to give your muscles a new challenge and we’ve got 33 moves to put them to good use. Not in the mood to mix and match? Scroll to the bottom of the article, where we outline an expert-approved circuit for full-body strength.
16. Jordan Syatt’s Intro to Conjugate Training
Greatist Expert Jordan Syatt is an accomplished powerlifter, and he credits a lot of his success to Westside Barbell’s Conjugate Method. Learn about the logic behind this workout template and get Syatt's four-day routine designed for beginners looking to get strong fast.
17. The Greatist Guide to Getting That First Pull-Up
The pull-up is one of the best exercises in existence, but it can be a tough one to master for those new to strength training. We’ve got the full-body routine that will have you hanging like a monkey sooner than you’d expect.
18. Jon-Erik Kawamoto’s Workouts to Prep You for Anything
In another guest post from Jon-Erik Kawamoto, the trainer and former runner takes you through some basic routines to build body awareness and strength.
19. Tony Gentilcore’s Guide to Troubleshooting Strength
He’s one of our must-read trainers two years running, and it’s easy to see why: Tony Gentilcore is simply one of the smartest folks in fitness. In this guest post, he examines some of the basic factors keeping people from getting stronger and provides a sample template to blast through plateaus.
20. Greatist’s Team Park Workout
When Greatist hit NYC’s East River Park last summer, we needed a workout to shake off the office rust. Fortunately, trainer Rog Law came through with a killer routine that left us sweating in the sunshine.
21. The Greatist Playground Workout
The jungle gym isn’t just for kids. Those bars and benches are also great for all sorts of bodyweight moves. This full-body workout will get your heart pumping and muscles straining faster than you can say “Marco Polo”.
22. The Ultimate Full-Body Jump Rope Workout
The biggest hurdle for beginning jumpers is coordination but, with a little practice, almost anyone can become a jump rope beast. Learn how effective the rope can be with this 10-minute workout great for conditioning on the go.
23. The Beginner’s Guide to Interval Training
It’s no secret that we’re big fans of interval training. We wrote this article to make it accessible to everyone. Work out in a fraction of the time and reap even bigger benefits with some high-intensity exercise!
24. The Complete Guide to Interval Training
One of our most popular articles of all time, this infographic details three super-effective interval protocols.
25. Tempo Training for Cyclists
Hop on the stationary bike for a killer interval workout from the American Council on Exercise that will also improve your skills on the road.
26. Tabata Routines to Try Today
Dr. Tabata’s famous 20 seconds on/10 seconds rest split has become synonymous with high-intensity training, and it can actually be used with all sorts of moves. Stock up on ideas here.
27. Greatist’s Founder Takes You Through His Favorite Interval Workout
Derek Flanzraich details his go-to interval routine for a heart-pumping workout from minutes one through thirty.
28. Adam Bornstein’s Interval Workout for Faster Fat Loss
Author, trainer, and all-around fitness celeb Adam Bornstein puts a twist on Tabata for an interval routine that’s more effective than ever.
29. Interval Training in the Pool
Thought swimming was tedious? Think again. It won’t turn anyone into Michael Phelps overnight, but this workout from the American Council on Exercise is sure to make swimming fun again (and more challenging than ever).
Yoga and Pilates
31. Yoga on the Road
Traveling doesn’t have to mean tightening up like an over-packed suitcase. Stay limber with this infographic detailing some road-friendly yoga poses.
32. The Restorative Yoga Routine to Relieve Stress
After all that exercising, it can be useful to just chillax. We’ve got the routine to ease the mind as well as the body.
What are your favorite workouts you’ve seen on Greatist? Any type you’d like to see MORE of? Let us know in the comments below!
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Workout and healthy food are very important to improve health and fitness. Eat fresh fruits, vegetables, yogurt, drink green tea, fruit juices and plenty of water. Go for walking, running, cycling, practice push ups, bench press and chair squat. It improve mood, make strong bones and muscles, boost energy, improve heart functions and mental health.
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