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7 Exercises to Do Everyday: A Week to Transformation

Do you want 7 exercises to do everyday at home? Look no further. Each day brings a new opportunity to enhance your health and fitness. By integrating just seven daily exercises, you embark on a journey toward a fitter, healthier version of yourself.

Experience the amazing changes in your body within just one week, sculpting a refreshed and revitalized version of yourself.

The Impact of Daily Exercise

Physical activity goes beyond just shedding pounds or gaining muscle—it’s a holistic approach to boost your overall health and well-being. Engaging in regular exercise can lift your spirits, enhance your sleep quality, and lower the risk of chronic diseases. The secret to unlocking these benefits? Consistency is key.

That’s where our seven exercises to do everyday come into play.

The 7 Exercises to Do Everyday

Here are the seven exercises that you can do everyday to help transform your body in a week:


Squats are a comprehensive exercise that primarily targets your hips, glutes, and thighs. They’re excellent for building lower body strength and improving balance. To do a squat with perfect form:

  • Stand with feet slightly wider than shoulder width and arms hanging at your sides.
  • Hold your chin and chest up, brace your core, and bend your knees into a sitting position even as you push your hips back.
  • Lower yourself slowly toward the floor until your thighs are parallel to it, and bring your arms forward. Don’t bend your knees in or out but keep them facing forward.
  • Hold the position for a second and then return to the starting position with a controlled movement to complete a rep.
  • Do 3 sets of 15 reps each.
Person doing squats with proper form, engaging leg muscles. An excellent choice among the top 7 Exercises to Do Every Day for enhanced strength.
A person performing a squat exercise with proper form.


Planks are a core workout that also engages your shoulders, arms, and glutes. They can help enhance your posture and stability. To do a plank correctly:

  • Start in a position where you can extend your whole body length. Using an exercise mat will give you enough padding to be comfortable on all fours.
  • Begin in the plank position, face down with your forearms and toes on the floor. Your elbows are directly under your shoulders and your forearms are facing forward.
  • Engage your abdominal muscles, drawing your navel toward your spine. Keep your torso straight and rigid and your body in a straight line from your ears to your toes with no sagging or bending.
  • Ensure your shoulders are down, not creeping up toward your ears. Your heels should be over the balls of your feet.
  • Hold this position for 10 seconds. Release to floor. Over time work up to 30, 45, or 60 seconds.
Individual holding a plank position, showcasing core strength and stability. A top pick for a daily workout routine. Explore the benefits of 7 Exercises to Do Every Day.
An Individual holding a plank position, demonstrating core strength and stability during the plank exercise for enhanced abdominal and full-body fitness.


Lunges work your hips, glutes, quads, hamstrings, and core. They’re excellent for boosting lower body strength and flexibility. To do a lunge correctly:

  • Stand in a split stance with the right foot roughly 2 to 3 feet in front of the left foot. Your torso is straight, the shoulders are back and down, your core is engaged, and your hands are resting on your hips.
  • Bend the knees and lower your body until the back knee is a few inches from the floor. At the bottom of the movement, the front thigh is parallel to the ground, the back knee points toward the floor, and your weight is evenly distributed between both legs.
  • Push back up to the starting position, keeping your weight on the front foot’s heel.
Person executing lunges with proper form, targeting leg muscles for strength and endurance. A valuable addition to a daily exercise regimen, known as one of the top 7 Exercises to Do Every Day.
Mastering lunges for a powerful lower body workout – proper form in action.


Pushups are a comprehensive exercise that focuses on the chest and arms. They can help build upper body strength and endurance. To do a pushup correctly:

  • Start in a basic push-up position. As you bend your elbows, lift your left leg off the ground and try to touch your knee to your elbow.
  • When your elbows are bent to 90 degrees, hold the position for a second before pushing back up.
Men performing push-up exercise, demonstrating upper body strength. An impactful addition to your daily workout routine, recognized as one of the top 7 Exercises to Do Every Day.
Striving for strength – men showcasing dedication to fitness through challenging push-up exercises.


Burpees are a full-body cardio exercise that boosts strength and endurance. They’re perfect for getting your heart rate up and burning calories. To do a burpee correctly:

  • Begin by standing with your feet shoulder-width apart. Squat down and place your hands on the floor in front of you.
  • Kick your feet back to a push-up position and immediately drop your chest.
  • Push yourself up to return to the push-up position, then quickly pull your feet back toward your hands, landing in a squat position.
  • Explosively jump up into the air, extending your arms overhead. As you land, move smoothly back into the squat to begin the next repetition.
Woman performing dynamic burpees exercise, engaging the entire body. An effective daily workout routine that includes one of the top 7 Exercises to Do Every Day.
Elevate your workout with energizing burpees – a woman embracing the challenge for a stronger and fitter body.


Crunches primarily work the rectus abdominis muscle in the core. They’re beneficial for improving core strength and stability. To do a crunch correctly:

  • Lie down on your back. Plant your feet on the floor, hip-width apart. Bend your knees and place your arms across your chest.
  • Contract your abs and inhale. Exhale and lift your upper body, keeping your head and neck relaxed.
  • Inhale and return to the starting position.
Woman doing crunch claps exercise, emphasizing abdominal engagement. Enhance your daily fitness routine with this top pick among the 7 Exercises to Do Every Day.
Sculpting the core with precision – a woman adds intensity to her workout with dynamic crunch claps.

Functional Training:

Functional training exercises work multiple muscle groups at once. They’re designed to enhance the performance of daily activities or sports. The key to effective functional fitness training is simulating the actual activity that you’re training to improve. There should be a focus on doing similar types of contraction (eccentric, concentric, or isometric), speed, range of motion, and level of coordination.

Tips for a successful fitness routine

Level up your fitness game with these practical tips that perfectly complement “7 Exercises to Do Everyday at Home.” Let’s keep it real and effective:

Set Realistic Goals:
Begin with achievable milestones. Know your body and work towards targets that inspire rather than overwhelm.

Diversify Your Routine:
Inject some excitement into your workouts! Blend cardio, strength training, and flexibility exercises to maintain a dynamic routine and continually push your limits.

Consistency is Key:
It’s not about going all out everyday. Establish a routine that fits your life, making daily exercise a habit, just like your morning coffee.

Listen to Your Body:
Pay attention. If something doesn’t feel right, tweak your routine. Rest when needed to prevent burnout and support recovery.

Acknowledge Little Victories:
Every accomplishment, regardless of its size, merits acknowledgment. Positive reinforcement is your key to sustained motivation and unwavering focus.

Hydrate and Nourish:
Provide your body with the essential nutrients it needs. Stay adequately hydrated and sustain a well-balanced diet to fortify your fitness journey.

Find Joy in the Journey:
Remind yourself that fitness is a continuous expedition, not a final endpoint. Cherish the progress, glean lessons from setbacks, and revel in the transformation into a healthier, happier self.

The Bottom Line:

Transforming your body doesn’t have to be a daunting task. With these seven exercises to do everyday, you can start seeing improvements in your fitness and health in just a week. Remember, the key to success lies in consistency. So, start today and make everyday count!

Frequently Asked Questions (FAQs) on Daily Exercises:

What is the best exercise for everyday?

The best daily exercises are cardio and strength training, such as brisk walking, cycling, or bodyweight workouts. Consistency is key for overall fitness.

What exercise burns the most belly fat?

High-intensity interval training (HIIT) and targeted abdominal exercises like planks and twists are effective for burning belly fat. However, a well-rounded fitness routine and a balanced diet are essential for optimal results.

What is the healthiest exercise?

Swimming is often considered one of the healthiest exercises as it provides a full-body workout with low impact on joints. However, the healthiest exercise is one that you enjoy and can maintain consistently, whether it’s walking, yoga, or cycling, promoting both physical and mental well-being.

What exercise is OK to do everyday?

Moderate-intensity exercises like walking, jogging, or swimming can be done daily. Strength training should target different muscle groups on alternate days to allow for recovery.

What is the best exercise for overall health?

A combination of cardiovascular exercise and strength training is best for overall health. Exercises like swimming, tai chi, and strength training are highly beneficial.

What are the 7 exercises to do everyday without equipment?

Seven effective no-equipment exercises include squats, push-ups, lunges, tricep dips, toe touches, planks, and walking lunges.

How long should I do these exercises each day?

Aim for at least 30 minutes of moderate-intensity exercise daily. However, the duration can vary based on your fitness level and goals.

Can I do these exercises at home?

Yes, these exercises can be done at home without any special equipment, making them convenient for a daily workout routine.

What if I miss a day of these exercises?

It’s okay to miss a day occasionally. The key is consistency over time. If you miss a day, just resume your routine the next day.

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