Push Up Sit Up Squat Daily Workout

Routines

Three Moves, Three Rounds

One round is all three exercises. Rest 45 seconds between exercises and keep every rep controlled - stop a set two reps before failure.

Intermediate

15 mins

67 Kcal

Push-up

3 sets

10 reps

45s rest

Sit-up with Arms on Chest

3 sets

12 reps

45s rest

Squat

3 sets

15 reps

45s rest

About this plan

The same three movements, in their full versions, at three sets each: ten push-ups, twelve sit-ups, fifteen squats, forty-five seconds between sets. This is where the beginner daily routine goes once knee push-ups stop being hard.

Three changes have happened. The push-up is now from the floor with straight legs. The sit-up is a full one with arms crossed on the chest rather than a half. And there are three rounds instead of two, with longer rest — forty-five seconds rather than thirty, because the sets are now hard enough to need it.

That last point is worth sitting with. Longer rest in a harder programme looks backwards, but rest is what lets a set be difficult. Cutting it turns strength work into conditioning work, and if every set is a race against your own breathing, the tenth push-up is never as good as the first.

Thirty-seven working reps across three exercises is about ten minutes of actual effort. The upper limit of what this format gives you arrives somewhere around three sets of twenty-five squats — past that, adding reps mostly buys endurance rather than strength, and the honest next step is a plan with more variety and some load. The full-body and home programmes in the catalogue are built for exactly that handover.

Until then, progress by adding a rep per set per week and by slowing down. A push-up lowered over three seconds is a different exercise from one dropped in half a second, and it costs no extra time.

Daily is fine at this volume. Nothing here is heavy enough to need a rest day, and the point of the format is that it does not ask you to decide whether today is a training day.