Types of Exercise
Different types of exercise have different strengths. Understanding what each does best helps in building an exercise approach that matches individual goals — whether that is fat loss, muscle preservation, cardiovascular health, or time efficiency.
Quick read · 3 min
- •Are not sure which type of exercise to start with
- •Want to compare aerobic training, resistance training, and HIIT in one place
- •Are on GLP-1 drugs and want to know which exercise type matters most for muscle preservation
- •Aerobic exercise (walking, running, cycling) is the main driver of fat loss and cardiovascular health
- •Resistance training (weights, bodyweight) is the key strategy to preserve muscle — especially important on GLP-1 drugs
- •HIIT produces comparable results to steady aerobic exercise in less time per session
- •The combination of aerobic + resistance training produces the best overall outcomes for body composition
Based on clinical trials · No rankings · Every claim linked to source
Last reviewed: March 2026
Aerobic exercise
Examples: Walking, jogging, cycling, swimming, rowing
- ✓ Fat loss (dose-dependent)
- ✓ Cardiovascular health
- ✓ Blood pressure reduction
- ✓ Metabolic health
Most accessible form. 150+ min/week is the threshold for clinically meaningful fat loss. Can be incorporated into daily routines (walking, cycling to work).
Resistance training
Examples: Weight lifting, bodyweight exercises, resistance bands
- ✓ Lean mass preservation
- ✓ Muscle building
- ✓ Insulin sensitivity
- ✓ Functional strength
- ✓ Bone density
Especially important on GLP-1 drugs. 2–3 sessions per week, targeting major muscle groups. Intensity matters — training to near failure is more effective than very light resistance.
HIIT (High-Intensity Interval Training)
Examples: Sprint intervals, circuit training, Tabata
- ✓ Time efficiency
- ✓ Fat loss (comparable to MICT per session)
- ✓ VO2 max improvements
- ✓ Metabolic health
Time-efficient: comparable results to MICT in 30–40% less time in some trials. Higher injury risk and perceived effort — adherence varies by individual.
Combined training
Examples: Aerobic + resistance in same programme
- ✓ Overall health outcomes
- ✓ Best body composition changes
- ✓ Metabolic health
- ✓ Long-term maintenance
Most effective approach overall. Can be structured as alternating days or combined sessions. Recommended for people on GLP-1 drugs to address both fat loss and lean mass.
For people on GLP-1 drugs
For people taking GLP-1 receptor agonists or similar drugs, the combination of resistance training (2–3x/week) and adequate protein intake (1.2–1.6 g/kg/day) is particularly important. These drugs can cause significant lean mass loss alongside fat loss — resistance training is the most evidence-based counter-strategy to preserve muscle and improve body composition outcomes.