efficient exercises for personal trainers

Personal Trainers’ Go-To Exercises When They Have Time for Only One

Looking to make the most out of your limited workout time? Personal trainers have a secret weapon when it comes to quick and effective exercises. In fact, studies show that just a few minutes of intense exercise can have the same benefits as a longer, moderate workout.

So, what are these go-to exercises that personal trainers swear by? Well, you're about to find out. These exercises are not only time-efficient, but they also target multiple muscle groups and provide a full-body workout.

Get ready to challenge yourself and achieve amazing results in no time.

Benefits of 'Exercise Snacks

Incorporating exercise snacks throughout your day can provide numerous benefits for your overall fitness and energy levels. These short bursts of physical activity can help break up long periods of sitting and boost your energy. By adding more movement throughout your day, you can improve your overall fitness, as well as your heart and lung function.

Short-duration, high-intensity activities, known as exercise snacks, can have a positive impact on your cardiorespiratory fitness. So, instead of staying sedentary for long stretches, try incorporating exercises like around-the-world lunges, squats, planks, and bear crawls into your daily routine. These exercises can help improve your range of motion, build lower-body strength, activate core muscles, and introduce variability and playfulness into your workouts.

Start snacking on exercise today and reap the benefits for your fitness and energy levels.

Importance of Incorporating Movement Throughout the Day

To improve your overall fitness and energy levels, it is important to incorporate movement throughout your day. This means finding opportunities to get up and move, even if you have a sedentary job. Here are some simple ways to add movement into your daily routine:

Take the stairs instead of the elevatorBurns calories and strengthens leg muscles
Stand up and stretch every hourImproves circulation and reduces muscle stiffness
Walk or bike to workIncreases cardiovascular health and saves money on transportation
Do quick exercises during commercial breaksIncreases heart rate and keeps you active during TV time
Have walking meetingsBoosts creativity and productivity while getting exercise

Around-the-World Lunges

Add a dynamic and effective exercise to your routine with Around-the-World Lunges. These multidirectional lunges, recommended by Rocky Snyder, are a great way to counteract the negative effects of sitting.

By incorporating Around-the-World Lunges into your workout, you can lengthen your hip, lower back, and leg muscles, improving your range of motion. Start by stepping forward into a lunge, then step to the side, step back, and finally step to the other side, completing a full circle. Repeat on the other leg.

This exercise engages multiple muscle groups and challenges your balance and coordination. Whether you're short on time or looking to add some variety to your routine, Around-the-World Lunges are a fantastic choice to keep your workout engaging and effective.


Counteract the negative effects of sitting and continue to enhance your workout with squats, a fundamental compound movement recommended by Kila Duncan.

Squats are a versatile exercise that builds lower-body strength and improves mobility. They target multiple muscle groups, including the quadriceps, hamstrings, glutes, and core. By performing squats regularly, you can improve your balance, stability, and overall functional fitness.

Whether you prefer bodyweight squats or adding weights for an extra challenge, squats can be done anywhere and at any time. Incorporating squats into your routine not only strengthens your muscles but also helps to improve your posture and prevent injuries.


Incorporating the plank exercise into your routine activates core and stabilizing muscles while benefiting your back and supporting your spine. This foundational exercise is a go-to for many personal trainers because of its effectiveness. By holding a plank position, you engage your abdominal muscles, lower back, shoulders, and glutes.

This not only improves your overall core strength but also helps with posture and stability. The plank can be modified to add more challenge or target specific areas such as the obliques or shoulders. To perform a plank, start by getting into a push-up position and then lower yourself onto your forearms.

Keep your body in a straight line from head to toe and hold for as long as you can. Incorporate the plank into your workouts to reap its many benefits for your core and overall stability.

Bear Crawls

To continue building on your core strength and stability, let's now explore the benefits and techniques of bear crawls.

Bear crawls, recommended by Mike Fitch, add a playful and dynamic element to your workout routine. By tapping into childlike movements like squatting, crawling, twisting, and sprinting, you engage multiple muscle groups and improve your mind-body connection.

Bear crawls can be done for time or distance, allowing you to customize the intensity of your workout. To perform a bear crawl, start on all fours with your hands directly under your shoulders and your knees under your hips. Lift your knees slightly off the ground and begin moving forward by alternating your hand and foot positions. Keep your core engaged and your back flat throughout the movement.

Incorporate bear crawls into your workouts to challenge your muscles and elevate your fitness level.

Personal Trainer's Go-To Exercise #1

One of the go-to exercises recommended by personal trainers is the around-the-world lunges. This exercise, recommended by Rocky Snyder, is a great way to counteract the negative effects of sitting for long periods of time.

Around-the-world lunges are multidirectional lunges that lengthen your hip, lower back, and leg muscles, improving your range of motion. To perform this exercise, start by stepping forward into a lunge, then step to the side into a lateral lunge, and finally step back into a reverse lunge. Repeat this sequence on the other side.

This exercise targets multiple muscle groups and helps to improve overall flexibility and mobility. Incorporating around-the-world lunges into your routine can be a quick and effective way to improve your fitness levels.

Personal Trainer's Go-To Exercise #2

Another essential exercise in a personal trainer's arsenal is the squat, a versatile compound movement that builds lower-body strength and improves mobility.

Squats are a go-to exercise because they engage multiple muscle groups, including the quadriceps, hamstrings, glutes, and core. They can be done with or without weights, making them accessible for all fitness levels.

Squats also have functional benefits, as they mimic movements we do in everyday life, such as sitting down and standing up. By performing squats regularly, you can increase your leg strength, improve your balance, and enhance your overall athletic performance.

Whether you have access to a gym or not, squats can be done anywhere and at any time, making them a convenient and effective exercise option.

Frequently Asked Questions

What Are Some Other Benefits of Incorporating Movement Throughout the Day Besides Improved Fitness, Heart, and Lung Function?

Incorporating movement throughout the day, besides improving fitness and heart/lung function, can also boost energy levels and break up long periods of sitting. It's a simple way to stay active and feel better overall.

Are There Any Modifications or Variations of Around-The-World Lunges That Can Be Done for Individuals With Limited Mobility?

If you only have time for one exercise, try bear crawls. They're like a playful journey back to childhood, engaging your muscles and mind. Plus, you can do them for time or distance, making them versatile for any fitness level.

Can Squats Be Effective for Upper-Body Strength as Well, or Are They Primarily Focused on Lower-Body Strength?

Squats primarily focus on lower-body strength, but they can also be effective for improving upper-body strength. Incorporating squats into your workout routine can help build overall strength and mobility.

How Long Should a Person Hold a Plank Position in Order to Reap the Maximum Benefits?

To reap maximum benefits from a plank, hold the position for as long as you can while maintaining proper form. Aim for at least 30 seconds to start, and gradually increase the duration over time.

Are Bear Crawls Suitable for All Fitness Levels, or Are They More Appropriate for Advanced Exercisers?

Bear crawls can be suitable for all fitness levels as they tap into childlike movements and provide a mind-body connection. They can be modified and done for time or distance, making them adaptable to individual abilities.