What is your daily exercise routine

Anaerobic Training: These exercises should be incorporated into your daily workout routine

The potential of anaerobic exercise has not been recognized for a long time. Because many people want to achieve their training goals quickly and as easily as possible. It is only in the last few years that science has shown that this type of exercise has many more benefits than previously thought; because fitness is not just about increasing muscle volume.

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Aerobic and Anaerobic Training: What's the Difference?

A basic distinction is made between two types of exercise: in aerobic activities such as running, swimming or cycling, the body uses oxygen for its energy system. Anaerobic exercises involve training during short, intense intervals, such as weightlifting and short sprints; the body does not use any oxygen in the process.

Weight training is the best way to build a more resilient body.

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Less sports injuries through anaerobic training

If you want a body that not only looks strong but also feels strong, then aerobic exercise should of course not be missing from your workout routine. Because aerobic exercises or cardio training are necessary to improve endurance. However, studies suggest that anaerobic exercise, like weight training, is just as essential for gaining more resilience and, above all, more strength.

In addition, a study published in the British Journal of Sports Medicine found that strength training helped reduce the risk of sports injuries by a third. Overuse injuries caused by too intensive and too frequent training of the muscles can even be reduced by up to 50 percent.

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And anaerobic exercise, which uses glucose stored in the body for energy, isn't just about weight training. According to some studies, speed exercises (like those in the High-I.ntensity I.nterval Training are common) as these also help improve endurance and aerobic capacity.

Anaerobic exercise even improves mental health.

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Anaerobic Training: What are the Benefits?

  • Promotes muscle growth

  • Help you lose weight

  • Boosts metabolism

  • Improves mental health

  • Improves strength and performance

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What are the best anaerobic exercises (for home use)?


Sprinting is more intense than normal running, which means more calories are burned. To complete this workout, you must run 50 meters, 100 meters, or 200 meters at your fastest pace, depending on your fitness level, followed by a few minutes of slow jogging.


To do HIIT at home, set yourself a 30-second timer and turn to exercises like burpees, push-ups, squats during that time. After a break of another 30 seconds, you can start a new round, either with the same exercise or a different exercise. You can repeat this process for up to 20 minutes, although there are much shorter HIIT routines.

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Suggestion for a simple HII training plan

  • Stretch jumps - 20 seconds

  • Rest - 10 seconds

  • Jump with your right foot - 20 seconds

  • Rest - 10 seconds

  • Jump with your left foot - 20 seconds

  • Rest - 10 seconds

  • High knee jumps - 20 seconds

  • Rest - 10 seconds

  • Stretch jumps for 20 seconds

  • Rest - 10 seconds

  • A minute's break

  • Total training time: 17.5 minutes.


Dumbbell training is one of the best anaerobic exercises you can do. They can be performed with dumbbells, discs, or bar weights to exercise the various muscle groups in the body.

Level training

This is a form of jumping training that uses body weight instead

  • Squat Jumps: Perform as many squats as you can for 60 seconds, then rest for 30 seconds before repeating the exercise.

  • Box Jumps: If you don't have a box or plyometric bench, you can use cones or another to jump over. 60 seconds of training, 30 seconds of rest.

  • Lunge Jumps: Take a lunge, then jump to a standing position before switching sides. 60 seconds, 30 seconds rest.

This article appeared in the original under the title“Qué son los ejercicios anaeróbicos y cómo mejoran tu rutina”at GQ Mexico.

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