Increase speed to 90–100 RPM or higher, and add resistance to push hard in or out of the saddle for 60 seconds. Aim to reach zone 4 during this interval. Recover for 60 seconds, dropping into zone 2. Repeat the interval pattern five times, 60 seconds on, 60 seconds off. Recover two to three minutes.

Fitness boxing is also a great aerobic exercise. Aerobic exercise gets your heart pumping and helps lower the risk of high blood pressure, heart disease, stroke, and diabetes. It can strengthen bones and muscles, burn more calories, and lift mood.

Progressive resistance training (PRT) is often used to increase muscle strength. During the exercise, participants exercise their muscles against some type of resistance that is progressively increased as strength improves

Yoga helps in controlling an individual's mind, body and soul. It brings together physical and mental disciplines to achieve a peaceful body and mind; it helps manage stress and anxiety and keeps you relaxing. It also helps in increasing flexibility, muscle strength and body tone

Trampolining is a vigorous aerobic workout, which means that it increases the rate at which your heart pumps blood, and therefore oxygen, around your body. This strengthens the muscles of your cardiovascular system, and the boost in oxygen levels will make you feel more alert!

Circuit training is a high volume but low resistance weight workout with 2-3 minute rest intervals involving cardio, and is focused on improving muscle tone and definition while also improving cardiovascular fitness. It is a popular way of working out, especially if you are looking for variety in your workouts.

Zumba targets lots of different muscle groups at once for total body toning. Boosts your heart health. You not only get aerobic benefits (it really gets your heart rate up), you also get anaerobic benefits – the kind that help you maintain a good cardiovascular respiratory system. Helps you de-stress.​

Dancesport is a rebranding of competitive ballroom dancing to better reflect its present image as a hard sport. Physical strength, agility, coordination, stamina, a high degree of fitness, discipline, teamwork, grace, style, and musical interpretation are all characteristics. Physical strength, agility, coordination, stamina, endurance, and fitness are all improved with dancesport. Its approach discourages bullying by encouraging discipline, respect for others, and collaboration.

Hip hop dance is a type of street dance that arose from hip hop culture and music. It incorporates aspects from a variety of disciplines, including African dance, tap, and ballet. Hip hop dance originated as a freestyle dance done in the streets by dance gangs to hip hop music. This is one of the greatest types of dance for cardio fitness since it needs your youngster to be constantly moving. It's also a great fat-burning workout. Hip hop, in addition to assisting in weight reduction, may also decrease blood pressure, relieve tension, and provide a much-needed energy boost.

Ballet is a sort of performance dance that emerged in the fourteenth century during the Italian Renaissance and subsequently evolved into a concert dance form in France and Russia. It has subsequently evolved into a popular and highly technical dance style with its own terminology. It is an excellent total-body workout. Ballet is a weight-bearing activity that improves muscles, supports bone health, and burns calories. Ballet is excellent for cognitive processes such as coordination and focus since it works the entire range of muscles.

An Asian sport that involves unarmed combat utilizing the hands and feet to deliver and deflect strikes. Okinawa established it in the 17th century, and Japan popularized it after approximately 1920. Karate is practiced barefoot in loose padded clothes, with a colored belt signifying ability level, and includes both mental and physical training. Karate practice builds mental strength, serenity, a clearer cognitive process, a greater understanding of one's mental capacity, and increased self-confidence. It enhances coordination, quickens reflexes, increases stamina, and improves general health.

Gymnastics is a physical sport that requires balance, strength, flexibility, agility, coordination, devotion, and endurance. Gymnastics motions aid in the development of the arm, leg, shoulder, back, chest, and abdominal muscular groups. Gymnastics' physical benefits are arguably the most evident. Each lesson, gymnasts work on their flexibility, muscular strength, and physical endurance. These abilities promote bone health and postpone the onset of high blood pressure. A healthy lifestyle prepares youngsters for a bright future.