I’m a personal trainer and these are the three exercises you should do every day—even if you don’t have time to work out

The biggest challenge in starting a fitness routine often isn’t the exercise part; it’s finding the time in your day.

As a certified personal trainer, I’ve worked with dozens of clients who want to get stronger but can’t spend hours in a gym. The good news is that you don't actually need hours, or even a gym, to build strength all over.

I give these three basic, but important, exercises to my clients who have full calendars. They’re appropriate for all fitness levels, can be done anywhere, and take less than five minutes to complete.

You don’t need any equipment for these exercises, but if you have an exercise mat handy you can use it for extra padding.

How to do the three exercises

The exercises are:

• Squat: 3 x 12
• Push-up: 3 x 12
• Plank: 3 x 30sec

Aim for three sets of each exercise. And you don’t have to do all three sets at once—you can do a set between meetings, during commercial breaks when watching television, or after your kids go to bed.

1. Squat

Exercise Tutorial - Squat - YouTube

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Sets: 3 Reps: 12

• Stand tall with your feet hip-width apart.
• Engage your core and glutes while keeping your spine in a neutral position.
• Push your hips behind you as you bend your knees and lower your tailbone towards the floor as if you’re about to sit on a chair.
• Once you're as low as you can comfortably go, stand back up.

Trainer tips: If you’ve never done a squat before, use a chair and come to a full seated position before you stand back up. As your legs get stronger, and your technique improves, you can do the squats without the chair.

To make the squat more challenging, grab a heavy weight and hold it at your chest. This doesn’t need to be a dumbbell or a kettlebell—if you’ve got a heavy book on your desk, that will do the trick.

2. Push-up

How to do a Push-Up | Proper Form & Technique | NASM - YouTube

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Sets: 3 Reps: 12

• Get on your hands and knees, with your hands flat on the floor under your shoulders.
• Step your feet behind you, so your body is in a straight line.
• Engage your core and keep a neutral spine.
• Bend your elbows to lower your chest, torso, and hips towards the floor.
• Push back up to the starting position.

Trainer tips: Keep your shoulders, torso, and hips aligned. Don’t let your lower back sink towards the floor.

To modify, bend your knees and place them on the floor for the duration of the exercise. Other push-up modifications include standing push-ups against the wall or elevated on a desk.

3. Plank

Forearm Plank - OPEX Exercise Library - YouTube

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Sets: 3 Duration: 30 seconds

• Get on your hands and knees, with your hands under shoulders and your knees under hips.
• Step your feet behind you, so your body is in a straight line.
• Place your forearms on the floor, with your elbows directly underneath your shoulders.
• Engage your core and keep your spine neutral.
• Hold this position for time.

Trainer tips: Keep your hips in line with your shoulders and don’t let them rise or sink. Keep your core muscles engaged and don’t allow your lower back to arch.

You can modify the plank by placing your knees on the floor. You can also place your forearms on an elevated surface, like a chair, desk, or the wall.