| Cardio |
Improve heart and lung health |
Running, cycling, swimming, dancing |
Boosts cardiovascular health, endurance, and calorie burning |
| Strength Training |
Build muscle strength and size |
Weightlifting, resistance bands, bodyweight exercises |
Increases muscle mass, strengthens bones, improves metabolism |
| Flexibility |
Enhance range of motion |
Yoga, stretching, Pilates |
Improves mobility, reduces risk of injury, relieves muscle tightness |
| Balance |
Improve stability and coordination |
Tai Chi, one-leg stands, stability ball exercises |
Reduces risk of falls, enhances body control and core strength |
| High-Intensity Interval Training (HIIT) |
Combine cardio and strength in short bursts |
Sprinting, jump squats, burpees |
Burns fat quickly, boosts metabolism, improves cardiovascular endurance |
| Functional Training |
Improve daily movement patterns |
Kettlebell swings, lunges, push-pull exercises |
Enhances coordination, strength, and ability to perform everyday activities |
| Low-Impact Exercise |
Gentle on joints |
Swimming, elliptical, walking |
Suitable for injury recovery, older adults, and low-intensity workouts |
| Rehabilitation |
Aid recovery from injury or illness |
Physical therapy exercises, isometric exercises |
Restores mobility, strength, and function post-injury or surgery |