The Most Popular Exercises for Getting Fit in 2023

Without a doubt, running remains one of the most popular cardio workouts worldwide. It’s simple, convenient, and highly effective for burning calories and fat. All you need is a good pair of running shoes! Here are some of the major reasons running is so widely practiced:

• Requires no equipment other than shoes. Can be done anywhere, anytime.
• Excellent for building cardiovascular endurance and lung capacity.
• Burns up to 900 calories per hour for a 155-lb person, making it ideal for weight loss.
• Improves overall health from heart to immune system. Lowers blood pressure and cholesterol.
• Easy to track progress when aiming for farther or faster runs. Provides a sense of accomplishment.
• Social when joined by running groups or partners. Enhances mental well-being.

For those new to running, start with a Couch to 5K program or easy interval running. Apps like Nike Run Club also provide guided training plans. Trail running and marathons are popular advanced goals.

When you can’t get to a gym or want convenience, home workout programs and YouTube exercise channels have exploded in popularity. Inside your living room, you can get an effective full-body routine. No equipment is required for many basic bodyweight exercises like planks, lunges, squats, and burpees. Some top examples:

• Yoga With Adriene – Yoga channel with free daily practices for all levels.
• Blogilates – Fun pop pilates routines and challenges.
• Popsugar Fitness – Dance, HIIT, kickboxing, and strength videos.
• The Fitness Marshall – Dance cardio set to popular music.
• Chloe Ting – Targeted programs and challenges like 2 Week Ab Workout.
• MadFit – Quick equipment-free full-body workouts.
• FitnessBlender – 500+ free workout videos for all fitness levels.

For weights, resistance bands are an inexpensive option to build strength at home. Canned goods or gallons of water also work for makeshift weights.

HIIT workouts involve short bursts of intense exercise alternated with quick rests. Sessions are fast-paced but short, lasting 10 to 30 minutes. The effort often uses body weight moves, kettlebells or cardio like sprinting, cycling or jumping rope. Popular instructors on YouTube like The Body Coach have popularized HIIT. The benefits of High-Intensity Interval Training include:

• Efficient calorie and fat burn in a compressed timeline
• Builds cardiovascular fitness and endurance
• Accelerates metabolism so you burn more calories after
• Requires minimal equipment for modified versions
• Improves athletic performance for sports

One suggestion for beginners is starting with a 2:1 ratio, like 20 seconds of intense work followed by 10 seconds of rest. Use periods of active recovery like marching in place. Build up endurance over time.

From bodybuilders to regular folks looking to tone up, strength training is vital for muscle development. Hitting the weights not only builds lean muscle mass but also:

• Increases metabolism since muscle burns more calories than fat
• Supports functional fitness and daily activities by improving strength
• Reduces risk of injury by strengthening joints, bones, and connective tissues
• Can help manage conditions like back pain, arthritis, obesity, and more
• Releases endorphins which boost mood and reduce stress

It’s recommended to strength train 2-3 days per week, allowing rest days for muscles to recover. Compound lifts like squats, deadlifts, and bench presses work multiple muscle groups efficiently. Targeted lifts isolate specific areas like biceps or glutes. Free weights, weight machines, resistance bands, and bodyweight exercises are all options.

Apps like Jefit make it simple to track your strength training. It’s also easy to overdo it as a beginner, so focus on perfect form over heavy lifting at first.

Yoga centers the mind and body through a series of poses, breathing, and meditation practices. While improving flexibility is the most obvious benefit, yoga also:

• Develops balance, stability, and body awareness
• Strengthens core muscles and joints
• Lowers stress hormones and elevates mood via deep breathing
• Wide variety of styles to choose from based on preference
• Accessible for all fitness levels from beginners to advanced

Popular styles of yoga include Hatha, Vinyasa Flow, Hot Yoga, Power Yoga, and Gentle Yoga. Yoga With Adriene and Yoga by Candace are top YouTube channels to follow at home for free. Most poses can be modified to lessen the intensity. Yoga is an excellent cross-training activity for athletes too.

Group fitness classes provide accountability, motivation, and fun through exercise with others. Traditional options at gyms include aerobics, cycling, step, boot camp, and kickboxing. Newer offerings like Pole Fitness, Barre, and OrangeTheory amp up the excitement. Benefits of group fitness include:

• Certified instructors guide your workouts safely and effectively
• Music and group dynamics improve performance and enjoyment
• More variety than solo workouts: use new equipment, play games, etc.
• Form new friendships and feel part of a community
• Classes are scheduled which increases commitment to exercise

Boutique fitness studios focusing on specialty classes like boxing, spin, rowing, martial arts and more have surged in popularity. The social aspects, programming, and expert coaching make them appealing. ClassPass allows you to sample different studios.

Who says getting in shape can’t be fun? Interactive fitness video games put a playful spin on working out. Titles like Just Dance, Ring Fit Adventure, Beat Saber, and BoxVR gamify physical activity:

• Mimic dance moves or motions to score points and advance gameplay
• Social when played with friends and family. Promotes healthy competition.
• Provides visual and auditory stimulation unlike repetitive exercise
• Lowers perception of effort thanks to immersive, entertaining gameplay
• Players can personalize workouts by choosing their favorite songs and activities

While often associated with kids’ gaming, fitness games for Xbox, PlayStation, Nintendo, and VR headsets get adults moving too. The variety and novelty make sticking to a routine easier over time. Heart rate stays elevated without feeling monotonous.

Sometimes the simplest activities can be the most beneficial for your health. Walking remains one of the top exercises because almost anyone can do it. Hiking trails in nature adds extra perks:

• Low-impact cardio that goes easy on your joints
• Burns 200-400 calories per hour depending on the intensity
• Lower risk of injury than running while still improving fitness
• Mentally relaxing lowers depression and anxiety
• Social activity that allows conversation with walking buddies
• Enjoyment of beautiful outdoor scenery and destinations

Experts recommend aiming for 10,000 steps per day or about 5 miles. Wearing a fitness tracker helps motivate. Hiking poles reduce strain on the lower body when traversing hills and uneven terrain. Stay hydrated and use sunscreen/hats as needed.

Calisthenics workouts use no gym equipment, just your own body weight. Common exercises include pull-ups, pushups, dips, crunches, and bodyweight squats. Benefits are:

• Build strength and muscle via progressive overload
• Require minimal equipment – just bars or ledges for pulling exercises
• Can be done in outdoor parks, playgrounds, and street workout stations
• Dynamic movements challenge coordination and balance
• Options for all levels from beginner to advanced

Outdoor workout parks and adult playgrounds have popped up in many cities to accommodate calisthenics. Social media has fueled interest, especially among male youth and urban fitness crowds. Advanced skills like planche hold, front levers, and muscle-ups are popular goals.

Supplement basic calisthenics with some cardio intervals or plyometrics for a complete routine. Proper form prevents injury since weight is on your joints.

Playing recreational sports is a pleasurable way to enjoy cardiovascular benefits, social interaction, and friendly competition. Popular rec league sports include:

• Basketball – Pickup games are common at gymnasiums and parks.
• Volleyball – Fun at the beach or indoor courts. Burn up to 300 calories per hour.
• Soccer – Great for aerobic conditioning and footwork skills.
• Flag Football – Less contact but still the intensity of regular football.
• Dodgeball – Fast-paced game that’s easy for anyone to pick up.
• Kickball – Nostalgic playground game carried over to adulthood.
• Ultimate Frisbee – Running and lateral cuts build explosiveness.
• Pickleball – The fastest-growing sport that combines tennis, badminton, and ping pong.

Beyond official leagues, joining weekly meetup groups for casual games is also an option. Lifelong sports like tennis, swimming, and cycling are low-impact yet high-calorie burn.

Functional training prepares you for daily life by mimicking natural movements you use regularly: pushing, pulling, bending, twisting, squatting, lifting, jumping, throwing, etc. This makes it ideal for:

• Sports training – build athleticism for your chosen sport
• Injury prevention – strengthen muscles around common injury zones
• Balance and coordination – complex moves challenge body control
• Core stability – works abs and back via anti-rotational exercises
• Posture and mobility – correct muscle imbalances from sitting
• Senior fitness – maintain the ability for daily tasks and independence

Exercises use your full-body weight and multiple joints/muscles together. Instead of machines, tools like medicine balls, resistance bands, agility ladders, and TRX suspension straps add challenge. Watch form to maximize gains and prevent strain.

The popularity of boot camp, CrossFit, obstacle course racing, and ninja warrior style training reflects the rise of functional fitness. It complements almost any training goal.

There are endless ways to get your sweat on and improve your physical fitness! From mainstream staples like running and yoga to trendy HIIT and cycling classes, to casual team sports and home workout videos, find activities you genuinely enjoy. Switching it up and having an arsenal of go-to workouts keeps you motivated long-term. Invest in proper footwear and equipment for your chosen pursuits. Above all, listen to your body and don’t overdo it too soon. Movement should make you feel energized and uplifted. Consistency over time is key to better health and fitness for the rest of your life.