Different Types of Workouts with Advantages and Disadvantages

by Nitin Kapil – Updated 28-08-2021

Here is a list of 11 Different Types of Workouts, if you are bored and feeling stuck in your daily workout routine. These exercise programs can give you the much required newness and excitement. 

11 Trendy Workouts You need to try in 2020

Anything and everything that becomes monotonous will eventually lead to boredom and an exercise program is no anomaly to that.

For the past few years, I have been an ardent gym lover who would happily spend a good two hours pumping iron but lately I realised that I have been losing interest in my daily workout routine. Do you know Why ?

Because I had been doing the same old set of exercises each passing day with no degrees of newness. Now, I wanted a change. I wanted to try out different types of workouts that could make me feel excited and energise me each day to work on my fitness.

And in pursuit of this change, I came across my new fitness centre – MultiFit wherein I got introduced to a whole new approach of being fit. There was an exciting amalgamation of traditional workout forms and newer exercising regimens that one could choose for themselves.

I chose MMA (Mixed Martial Arts) for myself along with the traditional weight and strength training programs.

Well, that was about me but as a matter of fact, there’s so much to try and experiment with in the world of fitness right now that there is no dearth of alternate fitness programs that one can opt for.

So, let’s have a look at the different types of workouts (with their advantages and disadvantages) that are making rounds and buzzing the entire fitness industry.

1. Functional Training

Functional training stands first on our list of fitness programs.

It emphasizes on exercising several muscle groups at once (compound exercises) for enhancing body’s strength, flexibility, balance, coordination and endurance. Hence, it involves exercises that are done using one’s own body weight, free weights, resistance bands, ropes, fitness balls etc. that are simple yet stimulate the entire structure (comprising of muscles, joints, heart, nervous system) and the associated movement.

We call functional training – the life inspired exercise program because the exercises mimic various activities that we do on a day to day basis. There’s a lot of pulling, pushing, running, jumping, squatting, walking, twisting etc that make one stronger and support their everyday physical movement.


  1. It helps in working the entire body/ muscle group at a time thus improving one’s posture, mobility and flexibility.
  2. The range of motion involved reduces the risk for injury.
  3. The natural bodily movement causes a decrease in joint pains.
  4. It helps in strengthening the core and improving the muscle memory.
  5. These can be easily incorporated and used for specific sports conditioning programs.


  1. No disadvantages as such but it requires customization since each body is different from the other. Hence, any functional training program must be done under the guidance of a skilled instructor.

Right Age to Start

Functional Training can be started at any age. Kids can be enrolled as early as 7 – 8 years of age. However, one needs to ensure that they train for their age and body in adherence to what their instructors and doctors say.

2. Animal Movement

This workout form has been creating a lot of buzz lately. Animal movement exercises are based on the quadrupedal motion exhibited by most of the animals.

This is very much a functional workout style because it involves various muscle groups, joints, core and back thereby increasing one’s physical strength, flexibility and endurance.

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The exercises would mostly involve walking on your fours, using body weight and equipment like Gliding discs and fitness balls.


  1. This exercise program helps in improving body’s strength, flexibility, coordination and balance since the exercises make the body move in three planes – Sagittal, Frontal and Transverse.
  2. These also help in enhancing one’s sense of proprioception.
  3. Improves body’s neuromuscular system and brain’s cognitive abilities.
  4. The exercises can be done anywhere – gym or your home and require almost no workout equipment.


  1. No disadvantages. However, those with orthopaedic health issues must consult with their doctors first.

Right Age to Start

Just as Functional Training, animal movement exercises can be started at any age. These are great for kids because as they grow, they are also developing their sense of proprioception.

As much as these exercises are safe, it’s important that one takes into account their age, body and any medical conditions before deciding on the intensity of the exercises.

3. Calisthenics

Calisthenics is another form of body weight training that has gradually become famous and is trending among fitness enthusiasts. It involves lifting and moving body in a way that creates resistance thus helping one strengthen their joints, muscles and core.

This fitness program includes exercises like push-ups, pull-ups, planks, handstands, human-flag, broad jumps, jumping jacks etc. that people so fondly talk of, are actually calisthenics exercises.

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  1. Calisthenics isn’t strenuous for the joints.
  2. It ensures better form, flexibility, posture, grip, coordination, agility as it employs the body not just physically but also mentally. The exercise movements stimulate the brain as well as the nervous system.
  3. It improves muscle memory.
  4. It’s a good form to build muscle, endurance & power.


  1. It works on the entire body at a time. Hence, if one’s requirement is to strengthen a particular muscle group then they would have to use external weights, resistance bands etc.
  2. If somebody aspires to have an aesthetic body with larger muscles then they will have to add traditional body building to their workout routine. Calisthenics alone will not help as the results take longer to show.

Right Age to Start

Like animal movement and functional training, calisthenics can be started at any age. Kids can start doing a few exercises by the time they are 6 or 7. And for elders, till they feel their body can sustain the grind.

As mentioned earlier, it’s important to take age and any pre-existing medical conditions into consideration along with consultation from a fitness expert/ doctor.

4. Zumba

Who doesn’t love tapping their feet to the beats of a peppy song!!!

That is what Zumba is all about. It’s a dance inspired workout form with 16 basic steps that help one burn lots and lots of calories.

11 Trendy Workouts You need to try in 2020 - Zumba

Zumba provides an all-body cardio workout that helps tone and strengthen arms, core, thighs, glutes and other muscles.


  1. Zumba helps in lowering the blood pressure and bad cholesterol levels and increases the good cholesterol thus reducing the risk of cardiovascular diseases.
  2. It’s great for weight loss as it can help to burn approx. 500 calories in just 30 min.
  3. It’s a fun fitness program as the classes feel like a big party.
  4. It de-stresses and makes you feel happy.
  5. It strengthens muscles, improves body posture, coordination and mobility.


  1. If you are somebody who doesn’t enjoy dancing then Zumba would definitely be a game spoiler for you.
  2. The chances of injury get increased because it involves fast paced movements. A slip can be actually hurtful.
  3. It is good for overall fitness but if one is looking for some specific benefits then that would require switching to alternate fitness programs.

Right Age to Start

It can be done by anybody at any age but be vary of any pre-existing medical conditions that might affect your health and body.

5. Bokwa

Bokwa is another dance based workout and a close sibling of Zumba. The difference lies in the basic dancing technique. Whereas in Zumba, the workout is inspired from dancing styles like salsa, merengue, mambo, chachacha etc., In Bokwa, the workout involves making letters and numbers with your feet and dancing to the beats of popular songs.

11 Trendy Workouts You need to try in 2020 - Bokwa

For somebody who is not a very confident dancer, can find Bokwa as a great alternative since it’s easier to follow and remember. The ease, comfort and the benefits of this workout form is what has made it a workout trend.


  1. This exercise program is easy to do since it doesn’t involve typical dance steps. Hence, anybody whether a dancer or not can be benefitted by it.
  2. Like Zumba, it helps in lowering blood pressure, bad cholesterol levels and increasing good cholesterol levels thus reducing the risk of cardiovascular diseases.
  3. It aides in weight loss and de-stresses one by releasing their happy hormones.
  4. It strengthens muscles, improves body posture, coordination and mobility.


  1. Like Zumba, it involves moving at a fast pace. Hence, once needs to be cautious if they have any prior injuries in their joints and muscles in the lower half of the body.
  2. It is good for overall fitness but if one is looking for some specific benefits then that would require switching to alternate fitness programs.

Right Age to Start

It can be done by anybody at any age but be vary of any pre-existing medical conditions that might affect your health and body.

6. MMA (Mixed Martial Arts) Style Workout 

This is the next popular workout trend that’s in vogue.

As the name suggests, Mixed Martial Arts comprises of fighting techniques from various combat sports like boxing, kickboxing, judo, taekwondo, karate, jiu-jitsu, muay thai etc..

Hence, a MMA based workout involves an endless variety of punches, jabs, kicks, knees, take downs and many other manoeuvres that can help one in improving stamina, strength and flexibility.

11 Trendy Workouts You need to try in 2020 - MMA-Mixed Martial Arts

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So, whether you take up this sport professionally or not, it’s an awesome form of workout to keep you leaner and fitter.


  1. It’s a self defense skill that one must be aware of and it also, teaches self-control, a skill to avoid unwanted fights.
  2. It helps in building leaner muscles, aides in weight loss and helps one achieve flexibility, coordination, stamina, speed, endurance and strength.
  3. It helps in improving one’s sense of proprioception.
  4. It makes one physically and mentally tough.
  5. It improves mood, memory and is a stress reliever.


  1. Like other workout forms, it’s important to understand and learn the right workout technique otherwise there could be chances of injury.

Right age to Start

Best age recommended to start learning MMA style workout is 15-16yrs.

7. Military Style Workout

A Military workout caters to special fitness needs of the military personnel. The basic purpose of this workout is to facilitate personnel in their everyday jobs that might require them to lift heavy loads for miles, crawl or run on uneven terrain, swim to save somebody or cross a river, climb ropes, rocks and anything and everything that’s required.

The best part of this workout is that one doesn’t necessarily require a gym or any specific exercise equipment. However, many fitness centres including MultiFit offer this training at their premises.

11 Trendy Workouts You need to try in 2020 - Military workout

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In military workout, one performs supersets of exercises with minimal or no rest and these are great for building stamina, strength, endurance, mobility and flexibility.


  1. It’s a total body workout that offers overall health betterment.
  2. This exercise program strengthens one mentally as well because the focus is always on pushing the limits and becoming better each passing day.
  3. It’s healthy for your heart.
  4. It improves one’s endurance and helps to do better even when one is fatigued.


  1. This workout form will not help achieve aesthetics but will make one fit. So, if one’s requirement is bulging muscles on every body part then traditional body building is a better option.
  2. Any prior health issues (Like BP, Sugar & Heart issues) and age need to be taken into consideration before starting this workout routine.

Right Age to Start

Mid-Teens are a good time to start with Military style training. However, lifting heavy weights must be avoided because the body is still growing.

Elders who are just starting out must do so with prior consultations since this workout form would involve fitness with good physical wear and tear.

8. Pilates

Pilates is a medium intensity workout form in which one uses their body weight to do various exercises. To some, it might look similar to Yoga since there are a lot of moves and breathing techniques that one has to follow. However, the difference lies in the fact that the focus in pilates is more on strengthening the core that is the abdomen, back, hips and thighs.

It’s gentle on the body but definitely can make your muscles sore the next day.

11 Trendy Workouts You need to try in 2020 - Pilates

Pendulum, Teaser, Leg stretch, Leg Circles, The Hundred, Knee stretches and the Elephant are some of the typical pilates exercises that are done on the mat and the reformer machine.


  1. Pilates is a great home workout option.
  2. It helps to strengthen muscles, provides flexibility and improves posture.
  3. Not just the core but pilates benefits the entire body.
  4. Pilates can be tailored according to one’s specific health condition. Even pregnant women can do it as it helps strengthen the pelvic muscles that aides in pregnancy, delivery and the post pregnancy period.
  5. It eases back pain, strengthens joints and helps in weight loss.
  6. Combining Pilates with other exercise programs gives the benefit of both the workout forms, plus helps in easy recovery from injuries.
  7. It helps fight stress and is good for heart health.


  1. Pilates would help make one lean and strong not muscular. So, if building muscle is a requirement, then other workout forms need to be chosen.
  2. It doesn’t provide any cardio benefits. Hence, one should add a cardio routine along with pilates in their workout plan.
  3. If one wants to have some specific Pilates benefits like in case of injuries, medical conditions, pregnancy etc then they need to choose a specific pilates routine and do it under the guidance of a trained Pilates instructor. A general pilates class cannot be picked to get these benefits.
  4. The results take some time to show.

Right Age to Start

Pilates is suitable for almost all ages. Kids can start doing this workout form by the time they are 8 and elders can do it any age as long as their health and doctor permits.

9. Yoga 

Yoga is a traditional Indian form or practice that is low impact and focuses on attaining physical, mental and spiritual fitness and wellbeing by means of physical poses, postures, breathing techniques and meditation. It originated in India and was later popularized in the western world by the trained yogis and yoginis from here.

11 Trendy Workouts You need to try in 2020 - Yoga

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There are various forms of yoga that have been trending like Buti Yoga, Black Light Yoga, Hot Yoga, Yin Yoga, Gin Yoga, Power Yoga, Rocket Yoga etc.. The best part about this workout form is one just needs a mat to perform it …. no fancy exercise equipment is required.


  1. Yoga is great for toning body, improving strength and flexibility.
  2. It helps in weight reduction and improving metabolism.
  3. It provides an entire body workout thus aiding bones, joints, muscles, heart, brain …. everything inside your body.
  4. It helps in the release of happy hormones and regulates cortisol levels thus, keeping stress, anxiety and depression at bay.
  5. It helps to relax and makes one sleep better.
  6. It strengthens the body’s immune system.
  7. Yoga is anti-ageing and can help in treatment of medical conditions like Blood Pressure, Tendonitis, Back Pain, Arthritis etc.


  1. Yoga should always be practiced under supervision to avoid posture mistakes that can lead to physical injuries, sprains, strains, muscle tears etc.
  2. The postures take a little time to master. Hence, expecting too much too soon can unnecessarily be pressing.

Right Age to Start

There’s no age limitation when it comes to yoga. Kids can start as early as 6 and elders can start whenever they want. As said earlier, any exercise program should be taken up after taking your body into consideration.

10. Aerial Fitness Workout 

Aerial Fitness Workout provides a combination of stretching, strength training and balancing exercises. It’s apt when one wants to experiment with something new or they want to supplement their usual cardio and gym routines with something different to stay fit and achieve better flexibility.

11 Trendy Workouts You need to try in 2020 - Aerial Fitness Workout

It involves using suspended silk hammocks, ropes, hoops, trapeze etc. and provides a complete body conditioning.


  1. Aerial fitness workout is good for achieving strong core, flexibility and posture.
  2. It activates neural connections thus improving memory.
  3. It improves proprioception, tones muscles, aides joint rotation and movement.
  4. It is a great workout for back issues.
  5. It helps to improve blood circulation, metabolic rate, combats ageing and heart issues.
  6. It helps in improving focus and fighting stress and anxiety.
  7. It activates pituitary and adrenal glands which release a number of hormones thus regulating the way body works.


  1. It might be scary to some. So, one needs to make up their mind if they actually want to get into it.
  2. Those recovering from a surgery, suffering from a heart disease or having extremely low or high blood pressure and pregnant women should avoid aerial fitness workouts.

Right Age to Start

Kids can start as early as 6 or 7. For adults any age is good but beyond 45, it is usually not recommended.

11. Traditional Body Building

Old Is Gold !!! This is a workout style that never goes out of trend.

Traditional body building involves doing strength training exercises for isolate body parts on a day-to-day basis, along with focussing on adequate nutrition and rest. As such, there could be a day dedicated to chest exercises, then another to leg exercises, another one to arms and so on.

11 Trendy Workouts You need to try in 2020 - Traditional Body Building

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A body building beginner usually starts off with a circuit workout that involves working out the muscles and joints of the entire body and then gradually progresses to a mix of isolation (exercises that focus on one muscle, muscle group and joint) and compound exercises (those that involve several muscles or muscle groups at a time) done on specific days of the week.


  1. It helps in building body’s strength.
  2. Ensures a healthy heart by reducing high blood pressure and high cholesterol and better heart health in combination with cardio.
  3. It helps in enhancing one’s self-image.
  4. It helps in keeping stress, tensions, anxiety and depression in check.


  1. It involves the risk of injury if postures are not followed properly or it’s done without proper guidance.
  2. It results in body aches and pains which eventually go over a period of time.
  3. Muscle Dysmorphia : This is an Obsessive Compulsive Disorder in which men (sometimes women) become overly obsessed with their muscle size, keep checking themselves in the mirror and despite doing well, feel that they are weak. This causes negative body image and self-image issues.

Right Age

Late teens is a good time to start. However, the safest option is to start when one has attained 20 years of age because that is when the hormones (like testosterone and somatropin) that support muscle growth are available in plenty in one’s body.

So, these were the different types of workouts with their advantages and disadvantages. Hope you find this information helpful in achieving a healthy and fit body.

So, why the wait? Take a pick and give your fitness routine a Fresh Start!!


About the Author

Nitin Kapil , Guest Blogger @ FSH. He is a fitness enthusiast who loves his daily workout routine of cardio, strength and weight training. Also, he loves creating healthy food recipes. As much as, he is an adept at fitness and food, he is an engineer with expertise in digital communications.



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