9 Exercises Men Should Do Every Day to Stay Fit In 30s

Pulling Exercises

Incorporate pulling movements like seated rows or lat pulldowns at the gym to build strength and maintain a healthy body composition.

Pickup Basketball and Sprinting

Add anaerobic exercises like sprinting to your cardio routine to boost metabolism and improve cardiovascular health.


Perform squats with proper form to strengthen your lower body muscles and improve mobility.


Tone your legs and core with lunges, focusing on maintaining proper form and balance.


Practice yoga to improve breathing, flexibility, and muscle strength while reducing the risk of injury.


Strengthen your core and increase spinal stability with planks, aiming to hold the position for as long as possible.

Functional Exercises

Incorporate functional movements like jumping, lifting, and bending to prepare your body for everyday tasks and improve joint stability.

Low-Impact Cardio

Engage in low-impact exercises such as walking, bicycling, or swimming to build endurance and keep your heart healthy.

Pulling Exercises

Include burpees in your workout routine for a full-body exercise that burns calories and improves overall fitness levels.