Main Body

4. Types of Workouts

This stands for high-intensity interval training. According to the American College of Sports Medicine, this type of training involves “repeated intense bouts of high intensity exercises that can range from 5 seconds to 8 minutes”. Watch the videos below to see an example of two HITT workouts: bodyweight and equipment based. 

Circuit Training
Can be a combination of strength and endurance exercises or stations that an individual continuously moves through, with little or no rest. It can often be thought of as a round of exercises. For example, one circuit may consist of 10 squats, 15 push-ups, 20 jumping jacks, and 25 sit-ups.

Checkout some of the YouTube Channels that provide examples of circuit training workouts:
Sydney Cummings
The Body Coach TV

Strength Training
This involves using different types of resistance to help strengthen the body such as dumbbells, barbells, kettlebells and resistance bands. The pull/push weight training routine is one of the most common methods of training amongst individuals who regularly weight train.

If you want to read more on strength training, read the PEDB programs Weight Training chapter. Here you will find information on the fundamentals of weight training, instructional videos on pull/push exercises, as well as how to perform compound lifts.

This is another form of high intensity interval training. More specifically, it is a timed-interval exercise method that alternates between 20 seconds of intense exercise and 10 seconds of rest.

Checkout some of the YouTube Channels that provide examples of Tabata workouts:
Heather Robertson

Abdominal Workout
This is most commonly known as an ab workout. It is a type of strength exercise that focuses on the core. Watch the videos below to see an example of two different ab workouts: bodyweight and equipment based. 

This stems from the Sanskrit word yuj meaning yoke or bind. Although yoga is often misinterpreted to just be a form of stretching, it focuses on connecting the movement of the body and the mind with the rhythm of breathing. Watch the video below to see some examples of yoga poses.

According to the Mayo Clinic “Pilates is a method of exercise that consists of low impact flexibility and muscular strength and endurance movements. It emphasizes proper postural alignment, core strength, and muscular balance”.

Checkout some of the resources below to see examples of Pilates routines:


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Ch.1 - Body Conditioning by UGA PEDB Program is licensed under a Creative Commons Attribution 4.0 International License, except where otherwise noted.

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