*source WebMD

1. Walking. Any exercise program should include cardiovascular exercise, which strengthens the heart and burns calories. And walking is something you can do anywhere, anytime, with no equipment other than a good pair of shoes. It's not just for beginners, either: Even the very fit can get a good workout from walking.

2. Interval training. Whether you're a beginner or an exercise veteran, a walker or an aerobic dancer, adding interval training to your cardiovascular workout will boost your fitness level and help you lose weight. The way to do it is to push the intensity or pace for a minute or two, then back off for anywhere from two to -10 minutes (depending on how long your total workout will be, and how much time you need to recover). Continue doing this throughout the workout.

3. Squats. Squats, which work the quadriceps, hamstrings, and gluteals, are an excellent example of strength training. For perfect form, keep feet shoulder-width apart and back straight. Bend knees and lower your rear.

4. Lunges. Like squats, lunges work all the major muscles of the lower body: gluteals, quadriceps, and hamstrings. Lunges are a bit more advanced than squats, helping to improve your balance as well. Here's how to do them right: Take a big step forward, keeping your spine in a neutral position. Bend your front knee to approximately 90 degrees, focusing on keeping weight on the back toes and dropping the knee of your back leg toward the floor. To make a lunge even more functional, try stepping not just forward, but back and out to each side.

5. Push-ups. If done correctly, the push-up can strengthen the chest, shoulders, triceps, and even the core trunk muscles, all at one time. Push-ups can be done at any level of fitness. Here's how to do a perfect push-up: From a face-down position, place your hands slightly wider than shoulder-width apart. Place your toes or knees on the floor, and try to create a perfect diagonal with your body, from the shoulders to the knees or feet. Keep the glutes [rear-end muscles] and abdominals engaged. Then lower and lift your body by bending and straightening your elbows, keeping your torso stable throughout.