Daily Workout Guide: Ideal Reps for Pull-Ups, Push-Ups, Skipping & Running

 

How Much Daily Exercise Is Ideal? Pull-ups, Push-ups, Skipping & Running Guide

Push Up Day

Finding the right number of daily pull-ups, push-ups, skips, and running minutes depends on your age, fitness level, and goals (fat loss, strength, stamina, or general health). Here's a practical guide for how much you should do — and how to build up safely.

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💪 Pull-Ups Per Day

Pull-ups build upper body strength, especially in the back, arms, and core.

Fitness Level	Recommended Daily Pull-Ups
Beginner	1–5 reps (use assistance if needed)
Intermediate	6–12 reps, 3–4 sets
Advanced	15–25 reps, 3–5 sets

👉 Goal Tip: Focus on quality over quantity. Use resistance bands or a pull-up machine if you can’t do full bodyweight reps yet.

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💥 Push-Ups Per Day

Push-ups strengthen the chest, arms, shoulders, and core.

Fitness Level	Daily Push-Up Target
Beginner	10–20 reps, 2–3 sets
Intermediate	30–50 reps, 3–4 sets
Advanced	100+ reps, split into 5+ sets

👉 Variations: Mix in incline, decline, or diamond push-ups for more challenge.

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🦘 Skipping (Jump Rope) Per Day

Skipping boosts cardiovascular health, coordination, and burns fat fast.

Goal	Daily Skipping Time
General fitness	5–10 minutes
Fat loss	15–20 minutes
High stamina	30+ minutes (intervals)

👉 Start Slow: Do 3 rounds of 2 minutes with 30-second rests, then increase as you improve.

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Daily Workout

🏃 Running Per Day

Running is excellent for cardiovascular health, endurance, and fat burning.

Fitness Level	Daily Running Target
Beginner	1–2 km or 10–15 mins (walk/run mix)
Intermediate	3–5 km or 20–30 minutes
Advanced	6–10 km or 40+ minutes

👉 For Weight Loss: Try interval running — alternate 1-minute sprints with 2-minute jogs for 20–30 minutes.

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⚖️ Combine It All: Sample Daily Routine

Here’s a balanced daily workout using all four:

• Pull-ups: 3 sets of 5 (assisted or full)
• Push-ups: 3 sets of 20
• Skipping: 10 minutes (5 rounds × 2 min)
• Running: 2–3 km jog or 20-minute intervals

⏱ Total Time: ~40–50 minutes/day