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 7 Effective Exercises for Fitness 

There's nothing mysterious about exercise: you'll get what you pay for. But you don't have to practice for hours every day. You just need to work smart.

Not all exercises are equal. Some are more effective than others, whether they target multiple muscle groups, suit different fitness levels, or help you burn calories more effectively. 

 So which exercise is best? We asked four fitness experts this question and compiled a list of their favorites. 

 1. Walking 

 Any exercise program should include cardiovascular exercises, which strengthen the heart and burn calories. And most people can walk anytime, anywhere with nothing more than a good pair of shoes. 

  It's not just for beginners: even the fittest people can exercise while walking. "Brisk walking can burn up to 500 calories per hour," says Robert Gotlin, DO, director of orthopedic and sports rehabilitation at Beth Israel Medical Center in New York. 

 2. Interval Training 

 Whether you're just starting out or have been exercising for years, adding interval training to your cardio will improve your fitness and can help you lose weight. 

 3. Squats 

 Strength training is also essential. Experts interviewed for this story tended to favor strength training exercises that target multiple muscle groups. Squats that work your quads, hamstrings, and glutes are a great example. 

 4. Lunges 

Squats and lunges contribute to strengthening all the main muscles of the lower body: hamstrings, gluteus, and quadriceps.

 Lunges are a bit more advanced than squats, which also help improve your balance, notes Cotton. 

 5. Push-ups  

 Push-ups  If done correctly, push-ups can strengthen the chest, shoulders, triceps, and even the core muscles of the torso at the same time. 

 “I really like plank exercises, almost yoga-style moves,” Petersen says. “Whenever you put your pelvis and  core [abdominal and back muscles] in a suspended position, you have to rely on your own grip strength to stabilize yourself.” 

 6.  Crunches 

 When done correctly, the familiar crunch (with its variations) is a good choice for targeting your abs. For a standard crunch, start lying on your back with your feet flat on the floor and your fingertips supporting your head, says Cotton.

 Press down on your lower back and begin the exercise by contracting your abs and lifting first your head (tuck your chin in slightly), then your neck, shoulders, and upper back off the floor. 

 7. Bent-over row 

 This exercise works all the major muscles of the upper back as well as the biceps. 

 This is a good way to do it. Stand with your feet shoulder-width apart, then bend your knees and hips forward. (If you have difficulty performing this exercise standing, support your weight by sitting on a chair that leans backward.)

Tilt your pelvis forward slightly, engage your abs, and lengthen your upper spine for added support. Hold dumbbells or dumbbells below your shoulders with your arms shoulder-width apart.