• Katie

Top Four Types of Exercise: Aerobic Exercise, Anaerobic Exercise, Strength Training & Stretching

Updated: Apr 18, 2021



Exercise guidelines typically recommend adding in a few different types of exercise to your routine. They recommend cardio exercise at least five times a week and strength training at least twice a week. They often recommend aerobic exercise (like jogging) for about 30 minutes, exercising for 150 minutes in all. Alternatively, you could do some anaerobic exercise (like wind sprints or HIIT) for just 15 minutes 5 times a week, for a total of 75 minutes of cardio. On top of cardio, make sure you’re getting in strength training to build muscle and stretching to stay limber and improve your workouts.


You should include four different types of exercise into your weeks. Aerobic exercise typically includes low to moderate cardio that lasts 30-60 minutes (or more) and includes hiking, cycling, swimming, long-distance jogging or walking, etc. Anaerobic exercise includes higher-intensity exercises like high-intensity interval training (HIIT) or wind sprints. Anaerobic exercise typically lasts just 10-20 minutes and can quickly build strength and burn calories. Strength/resistance training makes you stronger and includes lifting weights, using resistance bands, or doing body-weight exercises like push-ups or planks. Stretching and yoga improve flexibility, help you avoid injury, and provide a great way to warm up or cool down from other exercises.


Slower, longer exercise helps you build endurance and stamina, while higher-intensity exercise builds strength and boosts metabolism. A strong exercise routine will include both cardio and strength training, and provide plenty of opportunities for rest, stretching, and self-care. This site contains affiliate links to products. We may receive a commission for purchases made through these links. Thanks for supporting The Superhero Handbook!