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Workout Style↕ | Type↕ | Intensity Level↕ | Equipment Needed↕ | Calories/Hour (approx)↕ | Best For↕ |
|---|---|---|---|---|---|
HIIT | cardio | high | minimal | 600 | Fat loss and cardiovascular endurance |
CrossFit | hybrid | very high | full gym | 700 | Overall functional fitness |
Yoga | flexibility | low-moderate | mat | 250 | Flexibility, stress relief, and mindfulness |
Pilates | strength-flexibility | moderate | mat or reformer | 300 | Core strength and posture |
Powerlifting | strength | very high | barbell and rack | 400 | Maximum strength and muscle density |
Calisthenics | strength | moderate-high | pull-up bar | 450 | Bodyweight strength and control |
Swimming | cardio | moderate-high | pool | 500 | Full-body low-impact cardio |
Running | cardio | moderate-high | shoes | 600 | Cardiovascular health and endurance |
Cycling | cardio | moderate-high | bike or stationary bike | 500 | Leg strength and cardiovascular fitness |
Boxing | combat | high | gloves and bag | 700 | Stress relief, coordination, and full-body conditioning |
Martial Arts | combat | high | gi or training gear | 600 | Self-defense, discipline, and agility |
Zumba | cardio-dance | moderate | none | 450 | Fun cardio and social fitness |
Rowing | cardio-strength | moderate-high | rowing machine or boat | 550 | Full-body endurance and back strength |
Rock Climbing | strength-cardio | high | climbing wall or outdoor crag | 500 | Grip strength, problem-solving, and upper body |
Barre | strength-flexibility | moderate | barre and light weights | 350 | Lean muscle tone and balance |
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