Health

Exercise Types

Name: Exercise Types
Creator: ACE / Harvard Health

25 exercise types across cardio, strength, flexibility, balance, and HIIT categories with muscles targeted, calorie burn, equipment needs, and difficulty.

25 rows6 columns0 views0 downloadsSource: ACE / Harvard HealthUpdated: 2/18/2026

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25 of 25 rows

Exercise↕	Type↕	Muscles Targeted↕	Calories / 30 min↕	Equipment Needed↕	Difficulty↕
Running	cardio	Legs, core, cardiovascular system	300	none	beginner
Walking	cardio	Legs, glutes, cardiovascular system	150	none	beginner
Cycling	cardio	Quadriceps, hamstrings, calves	260	minimal	beginner
Swimming	cardio	Full body, shoulders, back	250	minimal	intermediate
Jump Rope	cardio	Calves, shoulders, core	340	minimal	intermediate
Rowing	cardio	Back, arms, legs, core	300	gym	intermediate
Bench Press	strength	Chest, triceps, shoulders	180	gym	intermediate
Deadlift	strength	Back, glutes, hamstrings, core	200	gym	advanced
Squat	strength	Quadriceps, glutes, hamstrings, core	200	gym	intermediate
Pull-ups	strength	Lats, biceps, shoulders, core	170	minimal	advanced
Push-ups	strength	Chest, triceps, shoulders, core	140	none	beginner
Plank	strength	Core, shoulders, glutes	80	none	beginner
Lunges	strength	Quadriceps, glutes, hamstrings	160	none	beginner
Burpees	HIIT	Full body	350	none	intermediate
HIIT Circuit	HIIT	Full body, cardiovascular system	400	none	advanced
Tabata	HIIT	Full body, cardiovascular system	380	none	advanced
Yoga (Vinyasa)	flexibility	Full body, core, flexibility	150	minimal	intermediate
Yoga (Hatha)	flexibility	Full body, flexibility, balance	120	minimal	beginner
Pilates	flexibility	Core, back, pelvic floor	140	minimal	intermediate
Stretching	flexibility	Full body flexibility, joints	70	none	beginner
Tai Chi	balance	Legs, core, balance, flexibility	100	none	beginner
Balance Board Training	balance	Core, ankles, legs, proprioception	110	minimal	intermediate
Kettlebell Swings	HIIT	Glutes, hamstrings, core, shoulders	300	minimal	intermediate
Battle Ropes	HIIT	Arms, shoulders, core, cardio	320	gym	intermediate
Box Jumps	HIIT	Quadriceps, glutes, calves, core	280	minimal	intermediate

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