6 Body Conditioning Exercises To Enhance Performance

body conditioning

In today’s hectic world, people want to achieve the best health and fitness results in the fewest steps possible. That’s why there’s a market for workout programs that last for less than an hour while providing maximum results. At the core of these is body conditioning, an exercise model that prioritizes efficiency.

Body conditioning exercises come in many names, such as physical conditioning and aerobic exercises. Whatever the designation, this form of exercise offers an array of benefits to those who practice it. These exercises can be done at home or in small spaces, making it convenient for those who don’t have time to visit the gym. Below, we’ll walk you through body conditioning workouts, their benefits, and how to perform them.

What Is Body Conditioning?

Unlike targeted exercises, body conditioning exercises engage the whole body. It’s a broad term because both cardio and compound exercises can be classified under it. A body conditioning exercise will hit all of the important fitness elements in every session, making it an excellent method for those who want efficiency in their routines.

Since they serve as an all-around program, body conditioning workouts can target more than just muscles. They can help improve flexibility, agility, strength, endurance, and overall athleticism, allowing you to achieve a balanced body while burning calories.

Benefits of the Exercises

Body conditioning workouts come with an array of other benefits. With a consistent routine, you can expect…

Improved Day-to-Day Strength

This training will carry over into your daily activities. Since the workout targets the whole body, you’ll see increased strength, body composition, mobility, and other improved aspects of your fitness. Thus, doing chores, traveling, and performing other physical acts will become much easier.

Workouts On the Go

Thanks to the diversity of body conditioning exercises, you have many to choose from. Many require no equipment and can be done in small spaces, such as burpees, squats, and some yoga forms.

High-Efficiency Calorie Burning

Since these workouts target every muscle group, you’ll burn more calories. Most people work out hoping to reduce fat and get toned bodies; this is achievable if your workouts are complemented by a balanced diet and enough sleep for maximum recovery.

Different Types of Body Conditioning Exercises

These exercises come in various types, each focusing on a particular aspect of fitness, though there will still be overlaps even if you’re focusing on one particular type of exercise. Some common types of exercises are:

  • Strength Training: Strong muscles will help you perform day-to-day activities more easily. Strength training further enhances your muscles and tones your body. Many specific exercises fall under this classification, including compound lifting, bench presses, and pull-ups.
  • Flexibility and Mobility: These are often mixed together, but flexibility refers to how muscles stretch, while mobility is about your range of motion. Some body conditioning exercises for these two fitness aspects are yoga and stretching.
  • Balance: Balance is about keeping your body upright, and it’s something that many tend to neglect. However, as we grow older, good balance becomes essential. Yoga, hiking, and fitness ball exercises improve balance.
  • Endurance: Endurance exercises improve your breathing and heart rate. These allow you to perform strenuous tasks for longer than normal.

Some Body Conditioning Exercises to Try

Here are some body conditioning workouts you can try today! Follow the steps on how to perform them.


Burpees may have a funny name, but this intense exercise will leave you panting after a few repetitions. This falls under strength training and is a full-body workout that involves most muscle groups.

First, stand with your feet shoulder-length away from each other, and then drop to a squat position, keeping your back straight.

Lay your hand on the floor underneath your shoulders and kick your legs back to form a high plank.

From here, bring your legs back and return to a squat position, and make it a jump squat, raising your hands and engaging your core as you leap.

Try to do two to three sets with eight to twelve reps in each.


Squats are classic aerobic exercises that also help improve strength, balance, and flexibility. There are lots of variations you can do, but below is the most basic form.

First, stand with your feet apart, wider than your shoulder length. From this position, drop down, keeping your back straight. Go down past your knees, as low as you can.

From the squat, bring your body back up, engaging your quads as much as you can.

Once you master the basic squat, try variations like squat jumps to increase your resistance.


Planks are static exercises that primarily engage the core and enhance stability. They’re also great for upper-body and endurance training.

First, place your forearm on a cushioned surface and position your elbows underneath your shoulders. The rest of your body should be straight and rigid, with your heels pointing upwards.

Next, try to stay in the position for 30 seconds to a minute, keeping tension on your core.

Once you’ve mastered the basic short plank, try increasing the time or trying variations like long-lever or high planks to increase the difficulty.


There are many types of lunges, but the common theme is that one of the legs will be extended in front of the body. Lunges engage the rear leg. To perform the most basic form, you need to:

First, stand with your back straight, your legs hip-width apart, and your core engaged. From this position, step forward with one leg and slowly bend both knees until the rear knee is close to the floor.

Stand back up and do the same movement, but leading with the opposite leg. Repeat until your set is complete.

You can also try variations like walking and reverse lunges.


A push-up is a classic calisthenic exercise that targets many upper-body muscles, making it an excellent strength training and endurance workout.

You’ll want to start in a prone position, with your chest facing the floor. From here, straighten your arms, legs, and back to lift your body.

With your forearms, dip your upper body towards the floor and then push yourself back up, making sure to engage your pectorals and core. Repeat ten times for each set.

Mountain Climbers

The intense mountain climber exercise mimics the way people trek the steep slopes of mountains. It’s a great endurance and strength training workout that raises your heart rate and engages the whole body.

Begin on a high plank position, making sure that you’re doing the right form. From here, pull one of your knees towards your chest and bring it back to its original position.

Repeat with the other leg, alternating between the two in each rep. Do this in rapid succession, but don’t bounce on your toes; it reduces core engagement and may cause injury.

Key Takeaways

Body conditioning exercises are the most efficient way to engage every muscle group. Thanks to these workouts, you’d be able to increase your strength, enhance flexibility, and heighten endurance. This translates to better quality of living. To begin your comprehensive physical conditioning program, contact the fitness experts at Iron Bodies and Minds.