Fitness Friday: The 5 Best Old School Exercises

At Hilton Head Health, we understand that it can be difficult to choose the best fitness options for you with such a great variety of workouts these days. That's why we've created a personalized weight loss program, wellness program and variety of fitness regimens and classes for all our guests to help them reach their individual weight loss and wellness goals and achieve lasting results.

Today, we've decided to pull out 5 simple, classic and old school exercises that have been proven to work over the years. These workouts (in one sequence) form a full-body, fat burning workout routine that is fun to do!

First, start by walking.

1.  Walking: 30 minutes

One of the easiest forms of exercise for most people, walking has been proven time and again to have many health benefits.  Research has shown that walking just 30 minutes or more a day can help:

• reduce the risk of heart disease


• improve blood pressure, blood sugar levels and blood lipid profile


• manage body weight and reduce the risk of obesity


• enhance mental well being


• reduce the risk of osteoporosis


• reduce the risk of certain cancers


• lower the risk of type 2 diabetes

After the walk complete 1 set of each exercise, then repeat the cycle until you have done each exercise 3 times.

2. Squats: 15-20 Squats per set

Squatting is one of the most functional exercises we can do.  We use a squatting motion all the time in daily life, from getting out of a chair to bending down to pick up something off the floor, being able to properly squat is crucial to staying mobile.  Squats are more than a leg exercise.  Squats are a whole body movement which when done properly:

• works the core,


• improves balance and mobility,


• help burn fat,


• improve bone health


• and possibly reduce the likelihood of injury.

3. Push-ups:  As many push ups as you can do

This is one of the best exercises to work the upper body, push-ups can be done anywhere and require no equipment whatsoever.  Push-ups deliver a lot of bang for your buck, as they work the:

• chest,


• shoulders,


• triceps


• and core muscles all at once.

4. Plank: 30 seconds (Try to work your way up to 1 minute.)

Planks are one of the best exercises to work the entire core: abdominals, lower back, and postural muscles, glutes, and hip muscles.  Planks can help:

• to prevent back injuries


• and increase your stability during all other exercises.

5. Fire-Hydrants: 10-15 on each leg per set

Fire-Hydrants activate and strengthen the glutes and hip muscles which are often weak and imbalanced on people, especially runners. Focus on keeping good form with your hips level the whole time.

For more direction and modifications of the workout routine, check out this video-



We hope that enjoy this fat burning, full-body workout routine! Which of these old-school, classic exercises are your favorite?