Fitness is an ever-evolving discipline with new training, nutrition, supplementation and even technological advances being made day in and day out. Because of this, more and more methods of training have come about. While most of these are effective, with so many various forms of exercise, which one is right for you and your specific goals?

Just to give you an idea of how many training methods there are, here are a few of the most popular:

  • Weight Training
  • Interval Training
  • Crossfit
  • Bootcamps
  • Boxercise
  • MMA training
  • Yoga
  • Pilates
  • Kettlebell Training
  • Suspension Training
  • Spinning
  • Cardio Equipment (stepmills, ellipticals, treadmills, versaclimbers, airdyne bikes, rowers)

As you can see, making the right choice can be a daunting task.
So to help you make the right choice, there is 1 important question you need to ask yourself:

What do I want to achieve?

Do you want to improve your body composition? Perhaps cardiovascular health? Or maybe even just improve overall functionality and movement?

Once you have decided what you want to achieve, you’ll have a clearer idea of where to start. While it is possible to work on all three of these aspects simultaneously, it often a better approach to single out a specific goal in order to focus 100% on achieving it.

1. Body Composition

If you have decided that it is your goal to improve your body composition (lowering body fat while increasing muscle mass), then weight, or resistance, training is for you. This type of training will help you to burn calories and build lean muscle tissue, provided your diet is point of course, thereby giving you a trim and toned physique. This can obviously be further manipulated to concentrate more on building muscle or burning fat while maintaining muscle mass by altering your training regimen (sets, reps, exercises, rest periods etc) and diet (more calories for building muscle, fewer calories for fat loss).

In order to do this, I would suggest choosing from the following means of exercise or mix it up with a combination of all.

  • Weights
  • Machines
  • Kettlebells
  • Cables
  • Bodyweight

If your goal is fat loss, I would suggest adding in 15-20 minutes of HIIT after your resistance training workout. This will help you to torch more calories and improve cardiovascular health.

Popular forms of HIIT include:

  • Running
  • Cycling
  • Rowing
  • Stepping

2. Cardiovascular Health

Improving cardiovascular health will help to strengthen your heart and lungs, give your increased stamina and endurance, and help you to burn a lot of calories thereby keeping body fat at bay (again, provided your diet is on point). To improve cardiovascular health, perform 3 days of training per week, preferably one day on followed by one day off.

Below are a few great exercises for cardiovascular health:

  • Running
  • Swimming
  • Biking
  • Paddleboarding
  • Hiking
  • Battle Ropes
  • Spinning
  • Cardio Equipment (stepmills, ellipticals, treadmills, rowers etc)

The list for cardiovascular exercises goes on and on. The main thing is to keep your heart rate at an elevated level for an extended period. To challenge all facets on your cardiovascular system, I would suggest alternating between days of low, medium and high intensity.

For example:

Monday Run on treadmill at a high intensity for 15-20 minutes.
Wednesday Paddleboard for 60 minutes at a low intensity.
Friday Cycle for 30-40 minutes at a medium intensity.

3. Improving Functionality and Movement

If you want to strengthen your core, become more flexible and even tighten your muscle tone, then improving your functionality and movement. It will also help you to determine weak points so that you can work on them to create a balanced physique. Even if your goal is body composition, it may be a good idea to include one of the following exercise regimens into your routine once to twice a week. For those who solely want to improve functionality and movement, you can perform these 3-4 times per week.

  • Yoga
  • Pilates
  • Gyrotonics
  • Standard Stretching Methods


While this is a very broad approach to choosing the type of exercise which is best suited for you, it is a good starting point. This approach only focuses on the most common and basic goals which people want to achieve. At the end of the day, while you have to love the training that you do, you still have to train in a way that is going to help you achieve your goal. If you don’t, it is only a matter of time before you become despondent and give up completely. So keep it fun and interesting, but make sure that every training session is helping you become a better, fitter, sexier you!


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