Your body doesn’t have to look like Henry Cavill’s as Superman or Gal Gadot’s as Wonder Woman for you to reach your fitness goals. After all, even celluloid superheroes don’t get chiseled without carefully calibrated diets and untold hours of personal training.

For those of us who are mere mortals, federal guidelines recommend a far more realistic objective: at least 150 minutes of moderate exercise per week. Moderate is defined as elevating your heart rate to the point at which it would be somewhat difficult to carry on a conversation. 

Today, there is a better-than-ever scientific understanding of what constitutes true fitness and health. Doctors can give precise guidance on diet and exercise. YouTube videos and cellphone apps, properly vetted, are chock-full of workout routines that can be done anywhere. And there are many tools to help.

“I believe health is the No. 1 priority in life, and you don’t necessarily need to go to a gym to make that a priority,” says Shahin Safae, founder of Royal Personal Training in Los Angeles. “There are good exercise routines you can do at home and when traveling.”   

However, many people still find a host of reasons not to exercise regularly, perhaps because of the misperception that getting in shape is too time-consuming.

“Just 20 minutes a day of exercise, whether it be cardio or weight training, reduces the risk of chronic diseases, including cancer,” explains award-winning health columnist Gretchen Reynolds, citing scientific studies published in peer-reviewed journals. “There’s more evidence than ever that being aerobically fit, combined with some strength training, is the best indicator of how long you’ll live.” 

You can phone in exercise. 

Start with what you probably already have — an iPhone, smartphone or smartwatch. All can be indispensable for strength training and cardiovascular exercise.  Your iPhone already has a Health app. Some of the top-rated fitness apps are Future and MyFitnessPal. Reynolds uses the Nike Run Club app.     

Many apps allow you to “gamify” a workout by, for example, tracking the number of steps you take per day and engaging in healthy competition with yourself, your spouse or a friend. The Strava app for cardio helps you find virtual workout partners.

Though the much ballyhooed “10,000 steps” is an arbitrary number, it turns out to be a pretty good baseline for activity. But to reach 7,500 to 10,000 steps daily, you need to make a concentrated effort. 

One of the best gyms, weather permitting, is your own neighborhood. Equipped with your phone and perhaps some hills and a two- or four-legged friend, you’ve got the makings for a convenient and valuable workout. Keep your phone on when using step machines or treadmills because those steps count, too.

In addition to a set cardio regimen, look for additional opportunities to pile up steps. Whenever you have a scheduled phone call and the flexibility, walk while you talk. Even if you fall short of the moderate exercise criteria, the activity is still beneficial. Take advantage of stairs whenever possible. And skip free rides on empty escalators; walk up or down instead.

Resist resistance to strength training. 

Strength training is crucial to overall health because that’s when your muscles use up the most blood sugar, Reynolds says: “If your muscles aren’t healthy and contracting, then you’re at a much higher risk of metabolic problems and weight gain.” 

The Centers for Disease Control and Prevention’s exercise guidelines call for two days a week of full-body muscle strengthening — but that doesn’t have to include weights. Studies show that just 10 consecutive push-ups a day yield huge benefits, according to Reynolds. In addition, 20 non-weight-bearing squats work almost every muscle in your lower body. 

Recent research has shown how detrimental it can be to sit for prolonged periods. Counter that by doing five to 10 chair squats at your desk, Reynolds recommends. Stand up, rise onto your tiptoes, and sit down in your chair. Do sets of five to 10 reps once or twice an hour. 

There are many other full-body weight training exercises that can be done from anywhere with no equipment required. Some of Reynolds’ favorites:  
 

• Burpees strengthen the upper body, back and legs. Plus, they’re a cardio exercise. 
• Jumping jacks are a very good body-weight exercise that build leg and core strength. 
  
• If you don’t like traditional push-ups, do wall or couch push-ups. Stand a foot or so from a wall or couch, arms straight in front of you, palms against the wall or couch arm. Lean in and then push yourself back upright. 
• High knee raisers are another easy body-weight exercise that build leg and core strength. Simply march in place, lifting your knees until they’re at least parallel to the ground. This builds endurance, too.
   

Any and all fitness adds up. 

Research shows people don’t have to get all of their daily recommended exercise in one session, Reynolds says. Whether it’s a single 30-minute routine or three 10-minute sessions, it all has the same positive effects.  

According to the most recent CDC exercise guidelines, working out for as little as two minutes at a time counts toward the daily minimum. “And the guidelines say if your exercise is vigorous, you only need 75 minutes a week or maybe 15 minutes over the course of the day,” Reynolds adds.   

“Go on walks,” Safae recommends. “Do your push-ups and burpees. Get your moderate heart rate up. Just break a sweat. Those are the type of workouts which are extremely healthy for your body.”   

There is no “right” exercise routine, Safae says, “only cardio and strength activities that work for you. Just be active and consistent. And remember, you’re more likely to stick with a routine you find fun.”     

Fitness is like the old expression “80% of success is just showing up.” In other words, when it comes to exercise, you don’t have to be a superhero.