Aerobic

At its core, aerobic exercise is defined as physical activity that increases one’s heart rate and the body’s use of oxygen. It usually involves some form of continuous movement, such as running, swimming, and dancing. Aerobic exercise is crucial to building one’s endurance. 

Strength

As the name implies, strength training involves exercise that increases muscle power and overall strength. The goal is to push past your limits and grow stronger, which can be done in exercise such as resistance training, plyometrics, and weightlifting. Make sure you give yourself days in between strength training to properly recover.

Calisthenics

Calisthenics are great for those who don’t have access to gym equipment, as they primarily rely upon using one’s own body weight as resistance. They help increase your metabolic rate as well as increase your muscular and aerobic endurance. Examples of calisthenics are lunges, situps, pushups, and pullups.

High-intensity interval training (HIIT)

High-intensity interval training (or HIIT) is all about repetition. This exercise is based around short bursts of high-intensity exercise followed by low-intensity exercises or rest periods. It is great for promoting weight loss due to the high rate of calories burned. HIIT exercises can include running for three minutes and walking for one, or doing burpees for 30 seconds then resting for 15. 

Boot camps

Boot camps are time-based, high-intensity circuits that are often designed to be full-body workouts. Their physical benefits vary based on the program, but as a whole they are great for someone who might need additional motivation for getting exercise. 

Balance, stability, and flexibility

Primarily, balance, stability, and flexibility exercises include Pilates, tai chi, yoga, and other core-strengthening movements. Balance exercises will help benefit your other training, as they are designed to strength muscles and improve body coordination. By assisting with muscle recovery, these types of exercises prevent injuries.