Science-Backed Exercise Regime: 8 Best Workouts According To Science!

Fitness is a long journey, and there are no shortcuts to reach your desired goals quickly. Workouts that target multiple muscle groups are effective and are recommended by exercise physiologists worldwide. The combination of cardiovascular exercise and strength training can help individuals build muscle strength. It improves their heart, lungs, and circulatory health.

So, today we have a list of the 8 best workouts according to science. It will include arm workouts, leg workouts, and also the best ab workout for you. Some require basic fitness equipment like dumbbells or an exercise/medicine ball. But most of them could be done without equipment. So, let’s get started!

Best workouts that you can try out


Pushups are a great upper body exercise that provides strength to the arms, chest, and shoulders.

  1. Start with a plank position with your arms straight, and therefore the body lifted in a straight line, horizontal to the ground. Keep the feet together, and as a result, the toes flex to support the body.
  2. The palms should be flat on the ground shoulder-width apart, with the fingers facing straight ahead or slightly inward.
  3. Keeping the top in line with the spine, slowly bend the elbows outward and lower the body right down to the ground. Also, try to keep the hips and lower back in line.
  4. Lower as far as possible, planning to touch the chest or chin to the ground.
  5. Use your arm to press the body up into the starting position.
  6. Keep the abdominal muscles engaged throughout to assist and support your back.
2. Squats

Squats generally focus on the lower body as they strengthen the buttocks, abs, thighs, groin, shin, and calves.

8 Best Workouts
  1. Stand with your feet slightly wider than hip-width apart, angling the toes slightly outward.
  2. Keep your hands down by the edges, with the palms facing in, and keep the shoulders back. Employ the abdominal muscles to support the back.
  3. Shift the hips back and bend the knees as if taking a seat by keeping a flat back.
  4. Keep lowering right down to the bottom until the thighs are straight with the ground.
  5. Push through the feet to straighten up into the starting position. Inhale into the squat, and then exhale when standing up.
3. Lunges

The lunges are a multi-joint, functional exercise. It works the buttocks, thighs, hips, and abdominal muscles.

  1. Stand straight with your feet together.
  2. Step one leg forward into an extended stride, bending the knee, and placing the foot flat on the ground.
  3. Bend the knee of the supporting leg toward the ground.
  4. Use the muscles of the forward leg to keep off to standing and repeat this with the other leg.
4. Planks

Planks fall under the best workouts list easily. It is easy to do and strengthen the back and abdominal muscles to build core strength.

  1. Start with your elbows and lower arms on the ground, keeping the elbows in line with the shoulders.
  2. Lift the body so that it forms a line parallel to the ground.
  3. Keep the feet together, and therefore the toes flexed to support the body and try to hold for 15–20 seconds (for beginners).
  4. Then slowly lower to the ground and rest for a minute, and repeat this process.
5. Glute Bridge

Again, an easy one. This one focuses on the hamstrings, abs, lower back, and also glutes. This is a good exercise for people who are unable to do squats due to back pain.

  1. Lie on your back with your knees bent and keep your feet flat on the ground.
  2. Shrink your buttocks and abdominals to lift the hips off the ground, bringing them in line with the shoulders and knees.
  3. Slowly lower back to the first position. Easy, right?
6. Side Planks

It is a slightly more advanced version of the planks. Side Planks reduce the risk of back injury and strengthen your core.

  1. Lie on the right side with your legs stretched directly on top of each other and the elbow under the shoulder of your right arm.
  2. Employ the abdominals and lift the knees and hips off the ground, keeping the top and the body aligned.
  3. Hold the position for 15–20 seconds, which specialize in not letting the hips, head, or shoulders drop.
  4. Slowly return to the ground, switch to the left side, and repeat this process.
7. Standing overhead dumbbell presses

This exercise helps toughen the shoulder muscles and requires two dumbbells. If you don’t have any dumbbells, try doing it without those. You will surely feel the aftereffects.

  1. Stand with your feet hip-width apart.
  2. Hold a dumbbell in each hand within the wrists facing forward, then bend the arms to bring the weights to the shoulder height.
  3. Inhale and exhale while extending the arms straight up to lift the dumbbells in a straight line above the shoulders.
  4. Inhale to bend your elbows and slowly lower the dumbbells back to shoulder height. Try to keep your posture straight while doing this exercise.
8. Daily routine exercises

Ok, we know that the title doesn’t specify anything but trust us, we have been doing these exercises since we were born (not theoretically, but it still holds). These are the best workouts, and everyone recommends them, even your mother (at some point in life):

  1. Running: It is an aerobic exercise that can improve cardiovascular fitness and bone strength. For beginners, jogging is highly suggested and is less intense. Running improves endurance which also helps to reduce body fat. Try to switch between running and sprinting for the best results.
  2. Swimming: It is a low-impact exercise that focuses on the whole body rather than a specific muscle group. So, if anyone has any certain injuries or health conditions, swimming will be perfect for them.
  3. Cycling: It offers the same benefits as running. If cycling is done at a moderate intensity, it can help in weight loss and strengthen skeletal muscles.
  4. Stair Climbing: It is a helpful exercise for both muscle-strengthening and aerobic activity. Try climbing one step at a time to burn more calories.
  5. Dancing: Of course, you love to turn up the music and dance freely when no one is at home, but this also helps you to lose weight and increase muscle strength. 

These were some of the best workouts that will help you to achieve your desired result. 

So, with that, we come to the end of our article. Regular exercise improves overall health and fitness. If done correctly, these workouts reduce the chance of getting injured and help you prevent many health conditions. Try with a slow start and then slowly pick up the pace to improve daily.

If you found this article to be helpful, then do share it with your friends and family members and spread the good word. Thank you for reading this article, and have a great day!

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