Starting a fitness journey doesn’t need to be complex or overwhelming.
And we all know that regular physical activity can help keep our hearts strong and our arteries clear.
Integrative cardiologist Joel K. Kahn, MD, suggests that exercise can be made more enjoyable by reframing it as an activity you love, such as playing basketball with friends or going for a walk to clear your head and connect with loved ones.
On this page where I’ve listed 12+ exercises that start with E. I’ve also included easy-to-follow methods for each exercise and the instruments you’ll need to do them.
1. Endurance Running
I picked endurance running in the first spot. Let’s improve your heart and lung endurance by running.
Whether you’re on a treadmill or outside, running helps your heart and lungs, improves your mood, and burns calories.
Method: Begin with a warm-up, gradually increasing your pace. Maintain a steady rhythm, focusing on your breathing. Try to run for at least 30 minutes without stopping.
This exercise can burn around 240 calories per 30 minutes at a moderate pace.
Instruments: All you need is a good pair of running shoes and, if you prefer, a treadmill.
2. Elevated Push-Ups
The next exercise on my list is Elevated push-ups. It makes the classic push-up harder and focuses on your chest, shoulders, and triceps.
Method: Place your hands on an elevated surface such as a bench or step, maintaining a straight line from head to heels. Lower your chest toward the surface, then push back up. Aim for 3 sets of 10-15 repetitions.
Instruments: No fancy equipment required—just a sturdy bench or step.
Tips: Create a balanced workout routine by doing these exercises. Begin with 10 minutes on the elliptical to warm up.
Then, run for 30 minutes to build endurance. Do elevated push-ups to finish. This combination engages different muscles, promotes heart health, and enhances strength.
3. Elliptical Trainer
Are you searching for a workout that is easy on your joints but still effective? Then you should try the elliptical trainer.
This exercise machine combines the benefits of running, walking, and cycling. It works your arms and legs, engaging different muscles and improving your cardiovascular fitness while toning your body.
Method: Begin by setting your resistance level and stepping onto the pedals. Mimic is a natural walking or running motion, keeping your back straight and core engaged. Adjust the intensity to challenge yourself.
The elliptical trainer gives you a full-body workout. It burns about 300 calories in just 30 minutes.
Instruments: You just need an elliptical machine. You can find one in gyms or as home exercise equipment.
4. Elbow Plank
Engage your core with the elbow plank, a simple yet effective isometric exercise.
Method: Position yourself face down with your elbows directly beneath your shoulders.
Keep your body straight from head to heels, engaging your core muscles. Hold this position for 30 seconds to a minute, gradually increasing the duration.
Instruments: No equipment needed; just a flat surface.
5. Eccentric Training
Eccentric training focuses on lengthening muscles to make them stronger and bigger.
Use elbow planks to strengthen your core. Use eccentric training to develop your muscles. These exercises work together to improve your overall strength and stability.
Method: During resistance exercises like squats or bicep curls, emphasize the lowering phase.
Control the descent of the weight for a count of 4-6 seconds before returning to the starting position. This technique challenges your muscles, leading to increased strength gains.
Instruments: Use dumbbells, resistance bands, or gym machines for resistance.
6. Explosive Lunges
Take your leg workout up a notch with explosive lunges, targeting your quads, hamstrings, and glutes.
Method: Start in a lunge position, then explosively jump, switching legs mid-air. Land softly and immediately go into the next lunge. Aim for 3 sets of 12-15 repetitions.
Instruments: No equipment needed; just a clear space.
Tips: Add explosive lunges to improve your lower body strength. Combine them with your eccentric training for a complete leg workout.
7. Elastic Band Exercises
This one is my favorite exercise. Utilize resistance bands for a versatile, portable workout targeting various muscle groups.
Method: Incorporate resistance band exercises for both upper and lower body workouts. From bicep curls to leg presses, these bands add resistance to your movements, enhancing muscle engagement.
Instruments: Invest in a set of resistance bands for an affordable and compact home gym.
Tips: Finish your routine by doing exercises with elastic bands. Use them to work out your whole body. These bands are great for building strength and muscle toning.
8. Elevated Leg Raises
Are you ready to sculpt your abs? Elevated leg raises make the standard leg raise more intense and focus on your lower abdominal muscles.
Combine elevated leg raises with the elbow plank for an effective core workout. The plank strengthens your core, while the leg raises focus on your lower abs.
Workout Method: Lie flat on your back and place your hands beneath your hips for support. Lift your legs towards the ceiling, keeping them straight. Add an elevation by placing your hips on an elevated surface.
Do 3 sets of 12-15 reps. This exercise is powerful and burns about 200 calories in 30 minutes.
Instruments: All you need is a comfortable mat and an elevated surface like a bench.
9. Explosive Box Jumps
Actually, this exercise is most common in our country. Boost your lower body power and agility with explosive box jumps.
This exercise engages your quads, hamstrings, and glutes while also enhancing cardiovascular fitness.
Method: Stand facing a sturdy box or platform. Jump onto the box, landing softly with slightly bent knees.
Step back down and repeat. Try for 3 sets of 10-12 jumps. Box jumps burn around 100 calories in just 10 minutes, making them a time-efficient calorie burner.
Instruments: You only need a sturdy box or platform.
Connect explosive box jumps with endurance running. Box jumps develop explosive power.
This power complements the endurance needed for a sustained run.
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10. Eccentric Push-Ups
Take your push-ups to the next level with eccentric push-ups.
This variation focuses on the lowering phase, building strength, and muscle definition.
Do eccentric push-ups and elastic band exercises to work out your upper body. The eccentric push-ups focus on bodyweight resistance, while the bands add an extra challenge.
Method: Start in a standard push-up position. Lower your chest to the ground slowly, taking 4-6 seconds, then push back up explosively.
Aim for 3 sets of 12-15 reps. This technique challenges your chest and triceps, promoting muscle growth.
Instruments: No equipment is necessary.
11. Elbow-to-Knee Bicycle Crunches
Rev up your ab workout with elbow-to-knee bicycle crunches. This dynamic exercise targets your obliques and engages multiple muscle groups simultaneously.
Method: Lie on your back, hands behind your head, and bring your left elbow toward your right knee as you extend your left leg.
Alternate sides in a cycling motion. Aim for 3 sets of 20 reps (10 per side). This exercise burns approximately 250 calories in 30 minutes.
Instruments: No equipment required.
My Suggestion: Do elbow-to-knee bicycle crunches and endurance running together for a full cardio and core workout.
The cycling motion mimics the leg movement in running, enhancing coordination and stability.
12. Extended Triangle Pose (Yoga)
Transition into a more mindful exercise with the extended triangle pose in yoga.
This pose improves flexibility, strengthens the core, and promotes overall balance and well-being.
Method: Stand with your feet wide apart, arms extended at shoulder height. Reach towards your toes on one side, creating a triangular shape with your body.
Hold for 30 seconds on each side. Yoga has been linked to reduced stress and increased mental clarity.
Instruments: A yoga mat is all you need.
Special Tips: Add extended triangle poses to your routine. Connect them with elliptical training. This will give you a balanced mix of low-impact cardio and flexibility training.
13. Explosive Medicine Ball Slams
For a full-body workout that releases stress, try explosive medicine ball slams. This exercise engages your core, shoulders, and legs while providing an outlet for pent-up energy.
Link explosive medicine ball slams with explosive lunges for an intense lower body and core workout. Both exercises have explosive movements that work together to increase power and strength.
Method: Stand with your feet shoulder-width apart, lift a medicine ball overhead, and slam it forcefully to the ground.
Catch the ball on the bounce and repeat. Aim for 3 sets of 15-20 slams. This exercise is a fantastic stress reliever and burns around 200 calories in 20 minutes.
Instruments: You’ll need a medicine ball with an appropriate weight for your fitness level.
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Bonus: Exercise Bike Riding
One of my favorite exercises that kickstarts my day is hopping on my exercise bike. Cycling is a low-impact activity, perfect for beginners or those recovering from injuries.
A 30-minute session burns around 200-300 calories, making it an efficient cardiovascular workout.
Adjust the resistance to challenge yourself, targeting different muscle groups. It’s a fantastic way to boost endurance and improve heart health.
Final Verdicts
So there you have it. I suggest you add these exercises that start with e to your routine. These exercises have many benefits including better heart health, stronger muscles, and increased flexibility.
And remember once the great legend Muhammad Ali says ” I don’t count my sit-ups. I only start counting when they start hurting because those are the only ones that matter.”
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