You know exercising is good for you and that you’re supposed to do it, but what type of exercise should you do? There’s so many options beyond running and walking. Even if you ventured outside your comfort zone and tried a little yoga for a minute, there’s more than a dozen different styles to choose from!
Knowing your goals is a great place to start. Want increased flexibility? Maybe more endurance for a stronger heart? Looking to lose weight and prevent diabetes? This list will help you pick your poison – workout regimen that is!
Water Aerobics
Great for: Boosting metabolism
This low-intensity workout, often an hour in length, offers a burn between 400 and 500 calories, the Aquatic Exercise Association says. Because the water makes attendees feel 90 percent lighter, the body doesn’t experience the same impact as it would when completing the moves on dry land, making this regimen perfect for pregnant women and seniors.
Kickboxing
Great for: Kick your flexibility up a notch
This fierce cardio workout keeps your heart pumping and burns calories fast (about 350-450 calories an hour). Even better, the total-body workout including punches, jabs and killer kicks helps enhance balance, flexibility and coordination. Target areas include: core, arms, legs, glutes and the back.
Circuit-training
Great for: Building muscle
Bump trotting along on a treadmill. This intense cardio regimen consisting of 8 to 10 stations to work different muscle groups, delivering benefits like increased muscle mass, toning and sculpting a lean body.
Yoga
Great for: Building inner strength – mind, body, and soul
Not only does yoga increase flexibility, muscle strength and tone, but it makes you feel pretty d*mn good, too. In fact, research shows that yoga may be a useful way of reducing stress, depression and anxiety.
Spinning
Great for: Getting a full body workout
Believe it or not, many spin classes incorporate weights and the use of resistance bands to give riders a total-body workout (arms, shoulders, and legs). While the thought of sitting on a cushion-less bike for up to 45-minutes in a dark room may not sound all that inviting, the long list of benefits including a burn anywhere from 400 to 600-plus calories, may change your mind.
Pilates
Great for: Improving joint mobility
A mind-body workout focused on “proper breathing, correct spinal and pelvic alignment, and concentration on smooth, flowing movement,” this fitness option offers a long list of benefits like a strong core, long, lean muscles, flexibility and injury prevention, says Balanced Body. In other words, no muscle group is left untrained.
Barre
Great for: Improving posture
Ever dreamed of having a dancer’s physique? Do you slump over a laptop or computer all day? This workout may be right for you! Relying on ballet-inspired moves and isometric exercise – a form of strength training where the joint angle and the muscle length don’t change during contraction – this fitness regimen is beneficial for those looking to improve their posture as well as strengthen their core, arms, legs and buttocks.
Walking
Great for: Weight loss; preventing diabetes, heart disease and more
Taking a brisk walk (ideally outside) for just 30 minutes, 5 or more days a week, can improve mood, trim inches off your waist, prevent unsightly varicose veins, and more importantly, slash your risk of chronic heart disease. According to a National Walkers’ Health Study, researchers discovered that the same “energy used for moderate- intensity walking and vigorous-intensity running resulted in similar reductions in risk for high blood pressure, high cholesterol, diabetes, and possibly coronary heart disease.” To stay inspired and have more support, walk with a group like GirlTrek.
Running
Great for: Improving overall health; preventing heart disease, diabetes and more
Not only great for the soul, running is overall good for your well-being. Studies have shown that 150 minutes per week, which adds up to about 30 minutes, 5 times a week, may prevent obesity, type 2 diabetes, heart disease, hypertension, stroke and some cancers. One study even suggests that a single bout of hitting the pavement can instantly boost mood. Run with fellow road warriors like the ladies of Black Girls Run.
Zumba
Great for: Burning fat, fast!
This salsa-based workout is one of the most popular fitness crazes in the world. At its core, this upbeat exercise provides a large calorie burn through aerobic activity with interval training by incorporating moves like squats and lunges with choreography. The average person will burn around 600 to 1,000 calories in just one class!
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