6 exercises we added to our routines this year for better gains

Signing up for a local sports team is a great way to channel your inner competitor to make exercise more exciting, according to senior reporter Julia Naftulin, who covers sex and relationships for Business Insider.

"I joined an intramural soccer league in the fall and loved how it added built-in cardio to my week," Naftulin said. "I noticed my stamina improving each week, which was exciting. And as a competition-loving person, I felt so much joy playing the game and reliving my childhood sports days."

Before, she had dreaded going to the gym or indoor workout classes after work. In contrast, joining a local recreational team was a fun excuse for regular 30-minute walks to field (and back home) as well as nearly an hour of heart-pumping gameplay.

And research backs her up — a Harvard scientist previously told Insider that finding a workout buddy (or a whole team of them) is the best way to stay motivated to exercise.

One surefire way to beat inertia and start a walking habit is to have a dog around to provide some very direct reminders that it's time to step outside for a break, according to senior health editor Leah Rosenbaum.

"No matter how much I don't want to get off the couch, you're kind of forced into getting into the sun and taking a walk when this face is whining at you"

Dogs — like us — can also be creatures of habit, so having a furry friend who wants to take a stroll at the same time every morning is a great cue to help you stick to a more active routine too. Of course, having a pet can be a big responsibility and financial commitment too, and won't just gather dust in the corner like that stationary bike if you get bored of it. However, with the right planning and prep, you can have a lifelong workout buddy.

UK health fellow Kim Schewitz said her recent workout glow-up is adding a quick session of stretching and light exercise to her morning routine.

She now starts the day with some side body stretches, cat/cow poses, and spinal flexion drills for more energy.

"Unsurprisingly it has helped me feel instantly more awake and just generally more mobile throughout the day," Schewitz said. "I've recently started doing 10 push ups when I wake up as well and that has really helped to wake me up and get stronger arms and back muscles."

There's good evidence that even a few minutes of exercise can add up to big benefits for your health, and could even help you live longer. Hitting a few rounds of bodyweight exercise can help boost your strength and health. And working on a few stretches for better mobility can help offset some of the side effects of a desk job by preventing joint pain and muscle imbalances, experts previously told Insider.

Correspondent Rachel Hosie frequently offers nutrition and fitness advice in her regular column, so it's no surprise she had some smart solutions to her own workout this year.

"I have moved house twice this year and have struggled to get into a consistent gym routine as a result," she said. "I've been doing shorter workouts (often just 20 minutes at home), and it's been great."

Whether at home or at the gym, quick workouts can help you continue to make and maintain your progress without spending hours exercising, according to personal trainers.

You may even be surprised at how much you can get done, and how many benefits you'll get, in well under an hour.

"Even on days where I've felt like my to-do list was never-ending and it was impossible to get everything done around my job, I've made a small amount of time for movement, such as a quick blitz on the rowing machine or a dumbbell circuit, and have felt so much better afterwards," Hosie said.

Simple exercises like squats and lunges are an old standby for a reason, according to correspondent Hilary Brueck.

"Nothing quite competes! I want to be able to get up off the toilet when I'm 90, dangit!" said Brueck, who also happens to be one of our go-to experts on Blue Zones regions where people live the longest, healthiest lives.

Known as compound exercises, squats, lunges, and similar movements like deadlifts work multiple muscles at once. As a result, they can help you build strength and muscle in your upper and lower body, as well as improving balance, stability, and other important markers of fitness.

A growing body of evidence suggests that practicing the basic movements of daily living, including squats, can help your body to stay strong and resilient as you age.

For extra credit, focus on getting a full range of motion in your squat (and every exercise) to boost your mobility and strength at the same time.

As a huge fitness nerd who's constantly learning (and tweaking my workout routine) it was tough to pick just one highlight of the year. But the biggest game-changer in my exercise schedule this year has helped me save time, get more done in the gym, and also see major progress.

A drop set involves completing multiple rounds of an exercise back-to-back, lowering the weight over time so you can continue pushing yourself even as your muscles get tired. Research suggests they can help you make more gains in less time.

I started adding drop sets to my routine over the summer when a busy roller derby schedule meant I had less time to do other exercises I love, like lifting weights.

Now, it's a staple. I have a few go-to workouts written up that are simple to follow even after along day of work, and they often take 30 minutes or less. My favorite exercise to do with drop sets is the single-arm dumbbell shoulder press, but a close second for anyone who wants a challenge is Bulgarian split squats — just be ready to feel like your legs are on fire!