The top three most effective exercises

Exercise is an essential activity we should all aim to incorporate in our everyday lives for at least 20 minutes per day in order to keep our bodies in good physical condition.

Squats are predominantly a lower-body exercise. However, it also incorporates different muscles in the upper body, too. Squats are also known as a multi-joint movement. This is because it involves more than one joint in movement to successfully complete the exercise.

To squat, stand with the legs slightly more than shoulder width apart; bend slightly at the hips while bending at the knees, moving the hips downwards towards the ground; then return back up to standing upwards.

Deadlift is also a multi-joint movement. This involves bending to pick up a load then standing back upright. This exercise engages muscles of the back arms and lower body. Stand with your legs slightly more than shoulder width part; bend at the hips, then at the knees, with your hands by your side; squat down to pick up a load in front of you while keeping the back straight with a slight bend in the hips.

Overhead shoulder press - this movement involves activation of mainly the shoulders; however, it engages muscles all around the torso down to the lower back and abdominals (abs). Stand with legs shoulder width apart; with your arms by your side, press your hands up to the sky, keeping your elbows underneath your hands throughout the whole movement.

All the above exercises are multi-joint movements (compound exercises). They are really effective because they involve so many different muscles, allowing you to burn more calories from doing less movements.