- Getting in shape takes time and dedication, but focusing on certain exercises can help build strength and agility in all parts of your body.
- Functional exercises, or exercises that combine various muscle groups, can support daily movements and make anything from walking to running to lifting your child easier.
- The key is performing exercises slowly at first, and then working your way up to more intense and challenging movements.
- Here are 11 exercises personal trainers suggest for getting in shape fast, plus some exercises they think aren't worth the hype.
When you're out of shape, it can feel like a major challenge to get back into your workout routine or even start a regimen for the first time. But if you focus on key movements that strengthen your entire body, getting fit can be a rewarding experience.
The key is to focus on functional exercises, or movements that work various muscle groups all at once, according to celebrity personal trainer Kira Stokes. "Connecting mind to body is important for every movement we do," she told INSIDER.
To get a better idea of which exercises can help create that mind-body connection and get your body in shape, we asked five trainers to share the exercises they love, plus the moves they suggest you skip.
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Noam Tamir, the founder and owner of TS Fitness, said that renegade rows are great for strengthening the core and can be easily adjusted depending on your personal fitness level.
The core, or the muscles around your pelvis, are necessary for everyday movement and function, Tamir said.
"We always do things that require the core, even open a door, hold your kids, or trip on the street. All exercises require core strength," he told INSIDER.
To build that core strength, Tamir recommended a renegade row, an exercise that combines a plank and a rowing movement.
Tamir also recommended a kettlebell swing because it's what he calls a "skilled movement," or an exercise that someone can always improve upon, no matter their fitness level.
"With kettlebell swings, you can move around and do so many different variations," Tamir said.
The key is getting the form right, so if you're new to kettlebell swings, start with the basic movement, watch instructional videos, or get a trainer to teach you how to perform the exercise. Tamir said mastering a plank will also help you get down the form for kettlebell swings, since they both involve holding the core tight.
Kettlebell swings will strengthen the glutes, hamstrings, and core muscles.
The overhead press targets the shoulders and triceps.
Tom Holland, a personal trainer, suggested combining cardio, core, upper body, and lower body exercises to create a simple yet effective circuit— starting with the overhead press.
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