Undoing years of neglect won’t be easy, but fortunately, there are a few exercises that can make a difference in a hurry. Keep in mind that fitness is only a part of the equation; if you want the best results, pay attention to what you eat, too.
Speedwork
The advantage of speedwork, especially high-intensity interval training, is that you can accomplish more in less time while maximizing cardiovascular gains. Take, for instance, a 2012 study in which participants performed five 30-second sprints on a stationary bike, each sprint separated by four minutes of active rest. After the five sprints were completed (that’s just two and a half minutes of actual work), the participants had burned an average of 200 extra calories. That’s a pretty significant return on investment.
Boxing
Never underestimate the power behind a punch. Traditional boxing and kickboxing classes — you know, the ones that use actual boxing gloves and heavy bags — do wonders for enhancing strength and total-body conditioning. According to most calorie-burn calculators, a 150lb person can expect to burn roughly 300 calories in a 30-minute workout (about the same as jogging at a moderate pace), but boxing requires total body engagement, as well as lateral and rotational movements as you slide, punch, duck, and twist through a standard routine.
The “Big 4” compound exercises
Pull-ups
You can start with a modified pull-up using a low bar, gradually working your way up to a jumping pull-up, a negative pull-up, a band-assisted pull-up, and finally, a full pull-up. Whichever exercise is appropriate to your starting place, make sure you move through a full range of motion, drawing your chest all the way to the bar with your elbows fully bent while squeezing your shoulder blades together, before extending your elbows as you lower yourself away from the bar. The motion should be controlled, regardless of which modification you use.
Push-ups
Like pull-ups, you can modify push-ups in any number of ways, starting with a wall push-up, an elevated push-up, a knee push-up, a push-up negative, a full push-up, and many other wild push-up variations.
Squats
When it comes to squats, it’s important to check your form. Chair squats and goblet squats are great versions to start with to make sure you’re keeping your weight in your heels and your hips back, while ensuring you don’t allow your knees to collapse inward as you rise to standing.
Lunges
Lunges work the same major muscle groups as squats — the glutes, quads, hamstrings, and calves — but the exercise requires more balance and coordination as each individual lunge works your body unilaterally, helping balance out potential imbalances between your left and right sides.