10 Exercises That Are Both Aerobic And Anaerobic

If you are looking for a complete healthcare regimen that can rid you of unnecessary fat, build your muscular strength, and keep your morale high then consider making a cocktail of aerobic and anaerobic exercises list.

Aerobic Exercise

It is low intensity and longer-duration workout session that will turn your body into a fat-burning machine. Another advantage of aerobic exercises is they improve cardiovascular health and joint mobility.

Anaerobic Exercise

It is high intensity and low-duration workout session that will build your muscular strength by converting carbohydrates into energy. But you need to be careful about lactate buildup in your muscles as it can cause fatigue. So make anaerobic exercises list.

Here’s A List Of Popular Aerobic And Anaerobic Exercises

Interval Training

Interval Training

It involves increasing the pace of your workout for a minute or two and then getting back to your regular pace for ten minutes. Repeat the cycle throughout your workout session, depending on your stamina. It is to challenge the body to come out of the comfort zone and work harder to build stamina. Fitness experts suggest interval training with regular cardio workouts to speed up your weight loss.


Walking Is Aerobic & Anaerobic Exercises

Walking is a simple exercise but its benefits can outweigh even the most complex aerobic and anaerobic workouts. Whether you walk indoors, on a treadmill, or in a park, you get similar benefits. But it is more advantageous to walk in the open. If you have access to a public park with carefully marked walking space then you should walk in nature. Also, you are free to maintain a speed like low, moderate, or high according to your stamina and fitness.

Running Sprints Are Anaerobic Exercises

Running Sprints Are Anaerobic Exercises

Sprinting is a form of anaerobic exercise and it is considered good for cardio health. While you are free to run at your own pace, it will be better if you can vary your pace after a regular interval like five to ten minutes. Experts suggest experimenting with speed while running as it gives more benefits. You need to increase your speed for one or two minutes and then come down to the regular speed. And you should run at least for 15 to 30 minutes.


Lunges Exercise

It is a good exercise for building lower body muscles. Also, it improves balance. For lunges, you will need a stool. Stand straight before the stool and put your right foot on the stool. Take your left leg as far as possible and shift your body weight to the left foot. Keep your spine straight and your hands on your waist. Repeat it with the left foot on the stool and the right foot at the back.

Swimming Sprints

Swimming Sprints

Similar to running sprints, swimming sprints are also beneficial for your cardio health. Also, it builds stamina and strength. You can start with your normal pace of swimming and then increase the speed for a short time and then return back to your normal speed. Try it several times during a swimming session and increase the session time as you gain strength. And don’t forget to take proper training for swimming sprints before jumping in a pool.

Heavy Weightlifting

Heavy Weightlifting Anaerobic Exercises

It is an anaerobic exercise but good for your muscles and bones. Adding this exercise to your workout will be beneficial in many ways. First, it will build your muscles, and second, it will increase your stamina and confidence. Lifting weight will also improve your bone health. It will strengthen your joints, especially your knees and shoulder joints. You should start with smaller weights and move on to bigger weights as you gain strength. Training and supervision are required for heavy weightlifting exercises.


Rowing Exercise

No, no, you don’t need a boat for this exercise as there is a piece of health equipment on which you can practice rowing. Sit down on the machine with your spine and neck in a line. Place your feet on the footrest and hold the rowing bar. Pull the bar with the force from your back and release it. It will tone your abs, leg, and arm muscles. Also, it will remove belly fat in no time. You should try increasing your pace of rowing at regular intervals to get the maximum benefit of the exercise.

Jumping Rope Falls In Aerobic & Anaerobic Exercises List

Jumping Rope Exercises

It is both which comes in aerobic and anaerobic exercises list. When performed at a normal pace, it becomes an aerobic workout and the moment you make it intense, it becomes anaerobic. The International Sports Conditioning Association has highlighted the benefits of jumping rope many times. It is good for the heart, joints, and muscles. Its advantage is that you can increase or decrease the pace of jumping according to your stamina. Also, you can try changing the surface to smooth and rugged to introduce variations in the exercise.


Isometrics Exercise

It is more physiotherapy than exercise. According to the leading physiotherapists, it is good for people suffering from or fearing muscular injuries. The good thing about this exercise is that it doesn’t require stretching. You can practice isometrics according to your convenience at home or in a health studio. It involves maintaining a stationary position like pushing a wall.

Biking Comes In Both Aerobic & Anaerobic Exercises List


Biking is also an aerobic and anaerobic exercise. When you paddle at a moderate pace, you do an aerobic exercise but when you start padding at a high speed, you do an anaerobic exercise. Biking has many advantages like it burns fat faster, improves balance and posture, and boosts cardio health. Also, you can add variations to its speed to make it more beneficial. But don’t forget to wear the necessary safety gear before riding a bike.

Final Thoughts

Aerobic exercises are good for cardio health but just improving cardio health isn’t sufficient to lead a healthy life. You need to do more to improve your overall health. You need muscular strength, strong bones, and a sharp mind. You should try some exercises that are both aerobic and anaerobic. For example, take walking that is suitable for people of all ages. You can increase and decrease the speed of walking to get maximum benefits.

Disclaimer: Information provided in the blog is for educational purposes only and readers are advised to exercise only after getting proper training and under the supervision of fitness experts.

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