Written by: Segun Akomolafe
In a world where time is precious and health is wealth, finding the right workouts can make all the difference in your overall well being. Whether you’re just starting your fitness journey or looking to diversify your routine, these 8 scientifically-backed exercises are the best workouts that keep you healthy by delivering maximum health benefits with minimum time investment.
1. High-Intensity Interval Training (HIIT)
High-intensity interval training is one of the 8 best workouts to keep you healthy. HIIT workouts pack a powerful punch in a short amount of time. These sessions alternate between brief, intense bursts of exercise and fixed periods of less-intense activity or rest.
A typical HIIT session might involve 30 seconds of all-out effort followed by 30-90 seconds of recovery, repeated for 15-30 minutes. This approach delivers impressive results, burning more calories in less time than steady-state cardio while boosting your metabolism for hours after your workout ends—a phenomenon known as the “afterburn effect” or excess post-exercise oxygen consumption (EPOC).
Research published in the Journal of Obesity shows that HIIT effectively reduces subcutaneous and abdominal body fat while increasing muscle mass and cardiovascular fitness. To start, try a simple routine of burpees, mountain climbers, and jumping jacks, performing each exercise for 30 seconds with 30 seconds of rest between sets.
2. Strength Training
Strength training is considered the second most important exercise out of the 8 best workouts to keep you healthy. Contrary to popular belief, strength training isn’t just about building bulky muscles—it’s essential for long-term health. When you lift weights, you’re investing in your future mobility and independence.
Strength training preserves and builds muscle mass, which naturally declines with age (a condition called sarcopenia). Strong muscles support your joints, improve your posture, and boost your metabolism, as muscle tissue burns more calories than fat tissue even at rest.
For beginners, start with 2-3 sessions per week focusing on compound movements that work multiple muscle groups simultaneously: squats, deadlifts, rows, chest presses, and overhead presses. Begin with bodyweight versions, then gradually add resistance as you gain strength and confidence.
A 2019 study in Medicine & Science found that even modest amounts of strength training (2 sessions weekly) reduced the risk of all-cause mortality by 40-70% and decreased the risk of developing type 2 diabetes.
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3. Walking
Don’t underestimate the power of putting one foot in front of the other. It is considered the third most important out of the 8 best workouts to keep you healthy. Walking is perhaps the most accessible and sustainable form of exercise available, requiring no special equipment beyond comfortable shoes.
Walking 30 minutes daily at a moderate pace provides numerous health benefits: improved cardiovascular health, better glucose control, enhanced mental wellbeing, and reduced risk of chronic diseases. It’s also gentle on your joints, making it ideal for those with mobility issues or recovering from injuries.
To maximize walking’s benefits, aim for 7,000-10,000 steps daily and incorporate hills or stairs when possible. Consider a “walking meeting” for work calls or catching up with friends while strolling through your neighborhood. Walking outdoors also provides the added bonus of vitamin D exposure and nature’s stress-reducing effects.
4. Yoga
Interestingly, yoga is considered one of the top 5 best workouts out of the 8 that can keep you healthy. With origins dating back thousands of years, yoga combines physical postures, breathing exercises, and meditation to improve strength, flexibility, and mental clarity. The beauty of yoga lies in its adaptability—it can be gentle enough for beginners or challenging enough for advanced practitioners.
Regular yoga practice improves balance, reduces chronic pain, enhances sleep quality, and decreases stress hormones like cortisol. A 2016 review in the Journal of Psychiatric Research found yoga to be effective in reducing symptoms of anxiety and depression.
For beginners, start with a gentle Hatha or Yin yoga class. Those seeking a more vigorous workout might prefer Vinyasa or Power yoga. Even 10-15 minutes of daily practice can yield significant benefits, especially when integrated into your morning routine to set a mindful tone for the day.
5. Swimming
Swimming delivers a full-body workout while being exceptionally kind to your joints. The water’s buoyancy supports your body weight, making swimming ideal for those with arthritis, pregnancy, excess weight, or injuries that make other exercises painful.
Despite its low-impact nature, swimming provides excellent cardiovascular benefits while simultaneously building strength. Different strokes target various muscle groups: freestyle strengthens shoulders and core, backstroke opens the chest and improves posture, and breaststroke develops the pectorals and inner thighs.
Swimming also improves lung capacity and encourages proper breathing patterns. For beginners, start with 20-30 minutes twice weekly, alternating between your strongest stroke and periods of rest. As your endurance improves, gradually increase duration and intensity.
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6. Functional Fitness
Functional fitness focuses on exercises that prepare your body for real-life movements and activities. Rather than isolating individual muscles (as many traditional gym exercises do), functional training improves your ability to perform everyday tasks more efficiently and safely.
These workouts typically involve multi-joint, multi-muscle movements that emphasize core stability, balance, and coordination. Examples include squatting (mimicking sitting/standing), deadlifting (picking up objects), and pushing/pulling movements (opening doors or moving furniture).
A comprehensive functional fitness routine helps prevent injuries by strengthening the muscles you use daily. It’s particularly valuable as you age, helping maintain independence and quality of life. Begin with bodyweight exercises like squats, lunges, modified push-ups, and planks before incorporating resistance bands, kettlebells, or medicine balls.
7. Cycling
Whether outdoors on roads and trails or indoors on a stationary bike, cycling delivers impressive cardiovascular benefits while being gentle on your joints. It’s particularly effective for building lower-body strength and endurance.
Cycling primarily targets your quadriceps, hamstrings, glutes, and calves, but maintaining proper posture also engages your core and upper body. Regular cycling improves heart health, lowers blood pressure, enhances joint mobility, and boosts mental wellbeing.
For beginners, start with 20-30 minute sessions at a moderate intensity (where conversation is still possible but slightly challenging). As fitness improves, incorporate intervals by alternating between periods of higher resistance or speed and recovery periods. Indoor cycling classes or apps can provide structured workouts and motivation for days when outdoor riding isn’t possible.
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8. Circuit Training
Circuit training combines strength and cardiovascular exercise by moving quickly from one exercise to another with minimal rest. A typical circuit includes 6-10 exercises performed consecutively, with the entire circuit repeated 2-3 times.
The primary benefits of circuit training include:
- Efficiency: Complete a full-body workout in 30 minutes or less
- Versatility: Easily adaptable to any fitness level or goal
- Calorie burn: Higher than traditional strength training alone
- Reduced boredom: Constantly changing exercises keep workouts interesting
- Cardiovascular and muscular benefits: Improves both systems simultaneously
To create an effective circuit, include exercises that target different muscle groups in sequence. For example: squats (lower body), push-ups (upper body), planks (core), jumping jacks (cardiovascular), lunges (lower body), and rows (upper body).
Finding Your Perfect Routine
The best workout routine is one you’ll actually maintain. Consider these factors when determining which exercises to incorporate into your schedule:
- Enjoyment: You’re more likely to stick with activities you find pleasurable
- Physical limitations: Choose workouts that respect your body’s current capabilities
- Available time: Be realistic about what fits into your schedule
- Goals: Different workouts support different objectives (weight management, strength, flexibility, etc.)
- Variety: Include a mix of cardio, strength, and flexibility training for balanced fitness
Remember that consistency matters more than intensity. Three moderate 30-minute sessions weekly deliver better long-term results than one exhausting 2-hour workout followed by days of inactivity due to soreness or burnout.
Start where you are, not where you think you should be. If you’re new to exercise or returning after a break, begin with shorter, less intense sessions and gradually increase duration and difficulty as your fitness improves.
Most importantly, listen to your body. While some discomfort during challenging workouts is normal, pain is a warning sign. Learn to distinguish between productive effort and potential injury.
By incorporating these eight evidence-based workouts into your routine—even just two or three that resonate with you—you’re making a powerful investment in your current and future health. Your body is designed to move, and rewarding it with regular, enjoyable physical activity is one of the greatest acts of self-care you can practice.
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