There's no single "best" exercise for everyone, as effectiveness depends on goals, but squats are often cited as highly effective for overall strength and function, working major lower body and core muscles. For accessibility and longevity, walking is unbeatable, while swimming offers joint-friendly, full-body conditioning, and High-Intensity Interval Training (HIIT) excels in calorie burn and cardiovascular fitness.
Here are some of the most effective exercises known for their full-body engagement:
Any exercise program should include cardiovascular exercise, which strengthens the heart and burns calories. And walking is something that most people can do anywhere, anytime, with no equipment other than a good pair of shoes. It's not just for beginners, either: Even the very fit can get a good workout from walking.
Dr. Raymond says you can't go wrong with swimming. A great way to burn calories, strengthen muscles and improve cardiovascular health, swimming laps in a pool is far gentler on the joints than high-impact cardio. What's more, because swimming uses all the muscles of the body, it counts as a full-body workout.
There's no single "king of all exercises," but the Barbell Squat and the Deadlift are the most common contenders, with squats prized for building muscle and overall strength, and deadlifts valued for functional strength and working most major muscle groups. Other strong candidates include the Bench Press, Pull-Up, and Overhead Press, forming a core group of fundamental movements.
"Put simply, as soon as you wake up, it's five push-ups, five squats, five lunges (per leg) and a 30-second plank. The idea is to wake your body up, get your blood flowing, and tick off some strength-based movement before your day properly begins. Think of it as a mini circuit to shake off sleep and boost your energy."
The principle behind this type of training is as simple as it gets: Perform five sets with your working weight of five reps of each exercise. That means, first, do some warm-up sets, making your way up to your working weight, and then throughout the 5 sets, do 5 reps at that working weight.
Biking is easy on the joints and it promotes leg strength and balance. Plus, it burns more calories than walking, so it's better for weight loss.
But as someone interested in functional, time-effective exercise, it's one of my favourite moves. Sara Haley is a trainer who focuses on workouts for midlife women and she agrees with me—burpees are underrated. “It's the best full-body exercise if you can only do one thing a day,” she says.
The 3-3-3 gym rule is a simple, sustainable fitness approach, often meaning 3 workouts per week, focusing on 3 fundamental exercises, with 3 sets for each, ideal for beginners or busy people to build strength efficiently without burnout, emphasizing consistency and progressive overload. Another variation splits the week into 3 days of strength, 3 days of cardio, and 3 days of rest/recovery for a balanced routine.
Swimming
You might call swimming the best workout. The buoyancy of the water supports your body and takes the strain off painful joints so you can move them more fluidly.
5 Best Exercises for Full Body Workouts
Cardio staples like running and cycling are great ways to stay active, Dr. Moore said. But pair them with upper-body work, including resistance training, so that you're getting a full-body workout and building muscle. Research suggests that people who do both aerobic exercise and strength training live the longest.
The 3-2-1 workout method is a balanced weekly fitness routine featuring 3 strength training days, 2 days of Pilates (or core work), and 1 cardio session, leaving one day for rest or active recovery, designed for holistic fitness without overtraining. Popularized by fitness influencers, it offers a structured plan that builds strength, improves core stability, and boosts cardiovascular health, making it beginner-friendly and adaptable.
A 3-day split is a time-tested strategy that organizes your workouts for maximum efficiency and muscle growth. By dedicating each session to specific movements—pushing, pulling, and leg exercises—you ensure every muscle gets the focused attention it needs.
The 5x5 is a high-volume program; between the low reps, high number of sets, and heavy weights, there's a hefty amount of work performed. And that means it can also be a high-fatigue program, says Myers. In between sets, rest for at least two to five minutes so you're able to continue pushing that heavy barbell.
“The squat is the most important exercise for seniors,” Eric Daw, a personal trainer specializing in helping older adults and founder of Omni-Fitt in Toronto, Canada, told AARP. “When you have to go to the washroom, that's a squat. When you get in the car, that's a squat.
How did Kelly Clarkson lose weight so fast? Her weight loss occurred over several months and was the result of a consistent diet and exercise plan, not an overnight fix. She focused on a protein-rich, plant-forward diet and increased her daily activity by walking frequently.