10 Types Of Aerobic And Anaerobic Exercises


Exercise keeps your body awake and alive both aerobic and anaerobic. Remember the first day at the gym or on the morning walk? Your muscles were so sore you felt like dying. That’s the burn of health; your muscles were being awakened from their deep slumber. If we don’t do regular exercise, our muscles go into sleep mode. They move but never at optimum efficiency. Those who exercise have a lesser risk of most diseases than those who don’t. I have been working out for eight years, and I practice many types of aerobic and anaerobic exercises.

Both the type of exercises burns calories and keep us in good shape. Still, the main difference between aerobic and anaerobic exercises is that aerobic exercises elevate our heart rate and breathing rate for the period we are exercising. 130 BPM of the heart is the sweet spot when you start burning fat. The primary source of energy is oxygen in aerobic exercises. The blood flow towards the lungs and your muscles increase when you are doing cardio (aerobic) workout.

On the other hand, Anaerobic exercises need a quick burst of energy which our bodies store as fat and muscles. Anaerobic exercises use blood glucose as the primary source of energy, so if you have extra sugar in your body, it will be used in burning calories. That’s the simple science behind anaerobic exercises. Your stamina determines how much exercise you can do. If you are a beginner at working out, you must build your endurance through aerobic workouts first, then start lifting weights. A combination of both aerobics and anaerobic will give you the ultimate health. These are the ten types of aerobic and anaerobic exercises


Walking is the most elemental exercise. You don’t need a gym to make walking a part of your health routine. Just put on some shoes, stretch a little and go. Morning walks are the best because your body gets fresh air which helps in detox also.


If you are fit enough to run, Try varying your running pace. If you are doing this aerobic exercise for thirty minutes. Walk for ten then sprint for five, slow down your sprint pace for another five, and then hit the maximum again. The elevated heart rate will be great for your endurance and burning calories.

Interval Training

There are several cardio machines available at the gym. The treadmill, elliptical trainer, cross-trainer etc. Interval training requires you to push your endurance a little further than your limit. If you can run at 8 speed, raise the speed to 10 for five minutes and return to your speed. It will build your stamina further.

Lifting Weights

The ultimate anaerobic exercise is lifting weights. We should lift weights almost every day at the gym. The long and sustainable strength of our body will come only by breaking down body glucose, tearing up muscles and feed them with protein. If you are a beginner, lift weights in the supervision of a trainer.

Jumping Rope

Jumping rope needs the practice to perfect. It has both aerobic and anaerobic qualities. If you jump rope at average speed, it is an aerobic exercise. If you are killing it with speed, it will also tone your muscles.


Lunges are great for your legs; if you are doing it right then, your body will have a balance of a dancer or a sports player. It is a great workout to keep you in shape.


Swimming has both aerobic and anaerobic qualities. Your heart rate is elevated; every muscle of your body is at work when you swim. If you can keep up this practice, you don’t need to do much else.


Whether you are cycling at the spinning cycle at the gym or heading down the road, your body will need oxygen and burn the glucose at the same time. Your leg muscles will become rock hard, and your endurance will reach the athletic level.


Rowing works your back muscles, your arms, legs and abdomen. It is one of the most demanding exercises, and you should gain some endurance before you hit the rowing machine. Rowing builds muscles fast, and it is the true test of your strength.


Isometrics are mostly recommended to you when you have a muscle injury. Isometric exercise needs you to hold a position; it does not involve movements like any other aerobic or anaerobic workout. Plank is an isometric exercise.