Do you like routine, or do you prefer to shake things up?
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Do you like to exercise solo or with other people?
2/20
Do you prefer low-impact exercises?
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Do you prefer to work out inside or outside?
4/20
Is increasing flexibility an important goal for you?
5/20
Would you like to sign up for a fitness class or join a club?
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Which type of exercise interests you?
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What are you looking to improve?
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Are you a beginner regarding exercise?
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How would you like to feel after a workout?
10/20
What is your main fitness goal?
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What is the biggest struggle in your fitness journey?
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Is weight loss an important goal for you?
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What is the most important about a workout routine?
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What keeps you motivated when working out?
15/20
Are you willing to invest in workout equipment?
16/20
Which statement describes you best?
17/20
Is increasing endurance an important goal for you?
18/20
How would you describe your current lifestyle?
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Do you enjoy cardio?
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Which Workout Should You Try?
Treadmill or outdoor walking
You might think walking is more of a recreational activity than an actual exercise. Yet there are a lot of underrated benefits to walking, whether outside or inside. Walking is good for your heart, bone health, controlled weight loss, reduces stress levels, and more. It is a fantastic option for beginners, seniors, or people struggling with mental health. There's no need for equipment (except a decent pair of walking shoes), costly gym memberships, or learning new activities. You can walk solo or with like-minded folks. If bad weather or a neighborhood unfit for outside hikes are a concern, try treadmill walking. You can stay inside and still stay fit (while watching your favorite TV show or listening to a podcast). No need to even change out of your PJs! Tip: if you're ready for a challenge but running is still too much, consider alternating between walking and jogging as an intermediate step.
Swimming
Swimming is one of the easiest ways to get in a full-body workout, whether your goal is to become stronger, work out your core, or drop a few pounds. Swimming is an excellent alternative for people looking to lose weight since, like any lengthy physical activity, it burns more calories. This exercise is gentle on the joints and has a calming effect. It can help you unwind and improve your mood. You can treat your swimming sessions like low-impact training or make them more challenging by going faster and longer or adding resistance-building equipment. If you simply want to have fun and do some laps around the pool, you can do that too! You can swim on your own or in a group. There are many classes for all levels, and you can find a specialized group if you're disabled, pregnant, or elderly. Swimming is a terrific way to cool off during a summer heatwave or to get in a good workout during the winter months. Tip: if you're a beginner, start with two and a half hours of swimming per week or mix it with other cardio workouts.
Yoga
Would you like your exercise regime to benefit your mental health as much as your physical health? Do you want to increase your range of motion, calm your head, and boost your mood? Yoga might be what you need. There are many forms of yoga, and what you pick depends on your goals. If you prefer something more gentle and peaceful, consider hatha or Iyengar yoga. They will help ease you into low-impact physical activity, clear your mind, and improve flexibility. You can take it easy and still reap the benefit. A fast-paced Ashtanga, hot yoga, or power yoga session might be more up your alley if you desire a challenge. These are for you if you want to break a sweat, strengthen your muscles, or even lose weight. You can sign up for a yoga class or do the poses in the serenity of your own home. There are plenty of online programs and videos to instruct you. In this instance, all you need is a yoga mat and some floor space. Tip: if your core muscles are weak, yoga is an excellent way to strengthen them because it targets all of them.
Indoor spinning or cycling
Indoor spinning or outdoor cycling is fun to get your blood pumping, help you burn calories, and increase muscle use. It is a way to reap cardio benefits without the detrimental health effects of long-distance running, such as muscle loss. Are you someone who doesn't like to exercise solo? Spinning and cycling are fantastic group activities. Sign up for a spin class or join a cycling club to pedal away with a supportive community. You can also grab a bike and venture out with a friend. Indoor cycling is convenient if you're short on time, lacking gear, or at the mercy of nasty weather or bad air quality. It's safe and stress-free - just show up, hop on that bike, close your eyes, and let your legs work. On the other hand, feeling the wind on your face while biking in the great outdoors is exhilarating. Pick whatever sounds best for you! Tip: if you want to commit to spinning or cycling, invest in a pair of padded cycling shorts. It will make your training that much more comfortable!
Body-weight training
In body-weight training, you only use your body weight to create resistance and build strength. If you don't want to spend money on costly gear, look no further - this type of exercise requires little to no equipment. Body-weight training incorporates squats, push-ups, planks, lunges, and more. It might be an option if you detest traditional cardio or aren't used to maintaining a fast heart rate for an extended period. Body-weight training can help you gain muscle and increase your cardiovascular ability. You can modify your routine however you want and to whatever intensity. If convenience is important to you, stick to body-weight exercises. Nothing easier than doing a few squats or lunges next to your desk, in a hotel room, or wherever else you want. Tip: use the talk test to measure how vigorous your workout should be.
HIIT exercises
High-intensity interval training entails vigorous exercise intervals with an elevated heart rate, followed by rest periods. Do you want to break a serious sweat and be efficient with your workout regime? HIIT is the way to go. This type of training is very effective for reducing body fat, building muscle, improving endurance and metabolism, and it does it all very quickly. It's a fantastic option if you find it difficult to fit physical activity into your schedule. HIIT will help you crush your fitness goals if you're ready to push yourself. According to research, HIIT burns 25% to 30% more calories than other exercises in the same amount of time (30 minutes). There are a few different types of HIIT workouts. For example, Tabata is a four-minute workout alternating between 20 seconds of maximum effort and 10 seconds of rest for eight rounds. It increases your heart rate and burns more calories during and after the workout. Tip: if you're a HIIT beginner, start with simple body-weight exercises like jumping jacks, squats, or burpees.
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Congratulations on your new fitness resolution! It seems you want to challenge yourself physically and pick the right kind of exercise for yourself. Maybe you’re a beginner who wants to find a way to move off the couch (no judgment, we’ve been there!) Perhaps you’re on a more advanced level and eager to push your physical limits. Whatever the reason, you need an exercise routine, and we’re here to help!
We’ll ask about your workout goals, preferences, and lifestyle. Our quiz will help you find a workout that will move you further in your fitness journey and one you can enjoy. Don’t believe it? Well, just try it out and get moving!
It’s not one size fits all situation. For example, if you hate being out all sweaty and breathless, running might not be the right choice. If you’re easily bored, pedaling away on a stationary bike could get old fast, and so on. How to build the best fitness program for your needs?
Aerobic workout (cardio training)
Do you want to increase your endurance, burn off some fat, and make your heart stronger? Cardio should be the core of your workout regime. Aerobic or cardiovascular training raises your heart rate and keeps it that way for a prolonged period. It generally involves continuous movement without a break in the routine, like jogging, fast walking, swimming, or dancing.
When you perform a cardio exercise, your heart and breathing get a boost, meaning more oxygen can reach your muscles. This type of training does wonders for your lung capacity, heart health, blood pressure, and even immune system, not to mention kicking your metabolism into overdrive and helping you lose weight.
If the thought of huffing and puffing and sweating buckets overwhelms you, start with the most gentle aerobic workout – walking. All you need is comfortable clothes, good shoes, and some space. Don’t forget to keep a steady pace. The golden rule of walking (and cardio in general) is you shouldn’t be too breathless to talk. Slow down if you are unable to hold a conversation.
Strength training
Don’t swear off strength training because being big and buff is not your greatest dream. Strength workouts are meant to build muscles but also fight against bone loss, reduce body fat, lessen the risk of injury, and help you get stronger and healthier.
How does it work, exactly? Strength training means creating resistance, either with your own body weight or with equipment like weight machines, free weights, or workout bands. You move your body against that resistance to increase muscle endurance.
If you’re just starting with strength workouts, remember about proper form. Correct body alignment is far more important than heavy lifting from the get-go. In fact, experts recommend beginning your strength training journey with very light weights or no weight at all. Pay attention to how you stand, move slowly, and focus on breathing.
High-intensity training is not for the faint of heart, but you can make it work, even if you’re a beginner. Rather than any specific exercise, HIIT is more of a method. You work as hard as possible during the period of intense physical effort, then ease up during the period of rest or active recovery. An example could look like this: 30 seconds of work, another 30 seconds of rest.
If traditional cardio bores you, perhaps you could give HIIT a chance. It’s challenging but efficient – you could pack a punch into a shorter workout and achieve desired results much quicker. HIIT is a great way to reduce weight and stimulate your metabolism for hours afterward. If you’re busy, eager to burn calories, or ready for a challenge, a high-intensity routine might suit you.
Which workout should you try? We’ll help you with your choice, no matter your fitness goals. Answer the questions and determine the optimal physical activity for you.
