9 Best Anaerobic Exercise Examples for All the Fitness Level (2024)

When it comes to improving physical fitness, it is important to incorporate some of the different forms of exercises in your workout routine, including anaerobic exercises.

However, if you want to increase overall strength, endurance, burn more calories and improve overall body composition in a short period of time, then incorporate some anaerobic exercises in your workout routine.

Anaerobic exercises aren’t for everyone but if you do, then below are some best types of anaerobic exercises examples. But why exactly is an anaerobic workout? Read the article till the end to learn how you can benefit.

Also Read: Everything you Need to Know About Anaerobic Exercise

What is Anaerobic Exercise?

The anaerobic exercise is short, you are doing at a high intensity or your maximum heart rate and higher power version of the exercise, and give you almost the same benefits as other workout programs.

Anaerobic exercise is a very common and effective workout for your body, also this type of exercise can improve your muscle strength and endurance.

Anaerobic exercises don’t require the body to utilize oxygen, but they break down glucose for energy without using oxygen. Anaerobic exercise includes high intensity training such as yoga, weight lifting and different forms of strength training. Sprinting is a best example of anaerobic exercises, while you are sprinting, you don’t focus on breathing, but you try to run as much as possible for a short amount of time.

Any type of activity that breaks down glucose for energy without utilizing oxygen is called anaerobic exercise.

The Benefits of Anaerobic Exercises

Anaerobic exercises have many health benefits and these exercises also increase your fitness level. The benefits of anaerobic exercises support mental and physical health.

Also, if you’re looking for the best way to lose weight and build muscles then anaerobic exercises are the best way.

 Here are main benefits of anaerobic exercises:

  • Boost endurance: if you do some anaerobic exercises regularly, then your other exercises also get easier to perform.
  • Supports weight loss: supporting weight loss through muscle building, anaerobic exercises can be effective and help to burn more fat.
  • Reduce risk of disease: high-intensity training, push ups and bodyweight squats can reduce the risk of heart disease and diabetes.
  • Fights with depression: studies show that doing anaerobic exercise such as strength training can fight depression and decrease feelings of tensions, and also boost your mood.
  • Boosts Metabolism: these exercises boost your metabolism, and will build and maintain lean muscle.
  • Promotes weight maintenance: anaerobic exercises help to maintain a healthy weight.
  • Increase density and bone strength: resistance training can help increase the strength and density of your bones that will also reduce the risk of osteoporosis.

List of 9 Best Anaerobic Exercises Examples (2024)

Below are some best anaerobic exercise examples. Including:

01. Jumping Rope

Jumping Rope anaerobic exercise

The jumping rope may be considered as both aerobic and anaerobic exercise, totally depending on the intensity and duration of your training. Jumping rope is no longer a child’s game, this exercise is a powerful fat-burning and endurance-boosting tool.

However, you should have to perform as fast as possible without concentrating on breathing to make jumping rope an anaerobic exercise. While jumping rope can be performed at a normal speed is an aerobic workout.

The jumping rope can improve your coordination, endurance and leg, arm, and core strength, and this exercise also burns lots of calories.

Many researches have shown the health benefits of jumping rope, including: lower blood sugar, better heart health, weight loss, better VO2 max and more.

Jumping Rope Routine:

  • Duration of the session: 30-45 Minutes
  • Duration of one round: 45-60 Seconds (try to perform as quick as possible)
  • The number of rounds: 7 to 10
  • Rest between the rounds: 60-90 seconds

02. Sprinting

Sprinting is an Anaerobic exercise

When it comes to anaerobic exercises, the sprinting always comes in the top. Sprinting is the best way to burn fat by exerting energy in bursts. Sprint is a form of high intensity interval training that involves running as fast as you can for a short amount of time.

Sprinting is a great way to boost metabolism and improve endurance. It has many health benefits, including: it builds up your strength, stamina, speed and endurance in a short period of time, regulates blood pressure, lowers blood glucose levels, and improves cardiovascular health.

Sprinting Routine:

  • Duration of the session: 35-45 Minutes
  • Duration of the round: 30 seconds
  • The number of rounds: 8-10
  • Rest between the rounds: 2-3 minutes

03. Bicycling

Bicycling Anaerobic Exercise

Bicycling is an aerobic exercise, but it also has anaerobic components. For example: if you cycling as fast as you can and cycling at 100% of your maximum heart rate, then your body breaks down glucose for energy without using oxygen.

Bicycling is a great way to boost metabolism and enhance cardiovascular activities. It has many health benefits including: increases strength and endurance, reduces the risk of cancer, and helps you reduce weight.

Cycling Workout Routine:

  • Duration of the cycling session: 45 to 60 minutes
  • Duration of the round: 2-3 minutes
  • Total number of rounds: 6-8
  • Rest time between the rounds: 3-4 minutes

04. Swimming

Swimming Anaerobic Exercise

Swimming also has both aerobic and anaerobic components, and swimming is similar to running sprints. The anaerobic type of swimming requires great effort.

First, you can start swimming at your normal speed. Then slowly increase the speed of swimming and maintain the speed for a minute or more. Then return to your normal speed and repeat the cycle. Also, take 60-90 seconds rest between the rounds and continue swimming like this for 45-60 minutes at least.

Anaerobic swimming can help build your lactic threshold, boost metabolism, burn more calories and increase muscle strength.

05. Rowing

Rowing Anaerobic Exercise

Rowing is one of the best examples for anaerobic workout and one of the highest calories burning exercises. If you want to burn some extra kilos while building muscles, this exercise may help you to achieve your goal.

Rowing is a full-body exercise with both aerobic and anaerobic components. in 2015, a small study conducted by the National Institute of Health showed that indoor rowing exercise significantly decreases mass and total body fat percentage.

Rowing has several health benefits, including it increases upper body strength, and improves overall body composition.

Rowing Workout Routine:

  • Duration of the Rowing session: 30 to 45 minutes
  • Duration of the Rowing round: 60 seconds
  • Total number of rounds: 8-10
  • Rest time between the rounds: 1-2 minutes

06. Heavy Weightlifting

Heavy Weightlifting Anaerobic Exercise

Heavy weightlifting is one of the best types of anaerobic exercise that involves a short burst of intense movement. However, you should perform it only under the supervision of a certified trainer.

During the heavy weightlifting exercises, your body uses carbohydrates as an energy source and converts glycogen to produce energy which allows you to perform intense burst weight training. This exercise doesn’t require oxygen for energy.

Weightlifting exercise can help to build muscle strength, increase muscle mass, improve power and burn more calories.

Here are some examples of weightlifting exercises, but remember to perform these exercises at your maximum heart rate. The weightlifting workouts are squatting, deadlifting, bench press, shoulder press, T-bar rowing and more.

07. High-Intensity Interval Training (HIIT)

High-intensity interval training isn’t particularly exercise, it is a workout program. In HIIT, you need to perform exercises in two different intervals: high-intensity followed by a recovery period.

HIIT involves quick sets of sprints and bodyweight exercises in rapid succession. HIIT has several benefits including: help you build muscle and help to lose fat, boost metabolism and increase stamina, improve heart and lung health, build strength and quickness, and also allow you to burn more calories.

While designing an anaerobic HIIT workout routine, you need to remember to add those exercises which you can perform at your 95-100% maximum heart rate.

08. Plyometric Exercises

A plyometric exercise is fast paced, high-intense and a great way to improve both aerobic and anaerobic fitness levels. Plyometric exercises are often done at 85-100% of the maximum heart rate. But for the anaerobic, you can perform them as fast as you can.

There are several plyometric exercises, including stairs running, you can try stairs running at a fast pace and with higher intensity. Stairs running pushes you to put maximum effort into the short intervals of time.

Plyometric Routine:

Run as fast as you can for 45-60 seconds, then walk slowly and rest for 3 minutes. And do this kind of rounds at least 8 to 10 rounds.

09. Planks

Planks Anaerobic Exercise

 Planks are a great form of anaerobic exercise that requires no gear. You can perform planks virtually anywhere by holding yourself off the floor on your elbows and contracting your core muscles.

Planks exercise increases your core strength and enhances overall strength.

How Much Anaerobic Exercises Do You Need Per Week?

The Centers of Disease Control and Prevention (CDC) Recommends of doing an average of 150 minutes of moderate activities every week and along with 2-3 days of strength training.

Simple, you can do 30 minutes of anaerobic exercises every day – 5 days per week and 2 days strength training.


Now you know the various anaerobic exercise examples, go on and select the exercise that suits your fitness level. Start your journey from fat to fit. These are the best list of anaerobic exercises.  

Hopefully, you like this information, if you have any questions and suggestions kindly put them in the comment box below.  

Leave a Comment