Everyone knows that one guy or gal who’s obsessed with their favorite workout. Maybe it’s the gym bro who only does strength training (and let’s face it, he only does chest day). Or it could be the woman you see at the grocery store who is always on her way to Pilates.

It’s cool to do your own “thing,” but it’s a bit shortsighted to neglect adding variety to your training routine.

Varying your training has the powerful psychological benefit of helping you stick to your workout. A study at the University of Florida found that people with a variable exercise program were less likely to skip workouts. They even enjoyed exercising more than those who only did one kind of exercise.  

But variety reaches beyond the mental hurdles of training. There are a host of physical benefits to mixing up your routine too.

If you want to build a strong, healthy body that supports your everyday activities and enables you to age gracefully, make sure your routine includes the following components:

• Cardiovascular training: Cardio has many health benefits, including a suggested link between cardiovascular health and life expectancy.
• Core stability & balance: Balance training reduces the risk of a lower-body injury.  Core stabilization is essential for preventing and treating lower back pain. 
• Strength training: Resistance training decreases body fat, increases bone density, increases muscle mass, and improves strength and power.
• Flexibility: Improved flexibility will help correct muscle imbalances, relieve joint stress, and increase joint range of motion. 

Focusing on only one type of exercise and ignoring some the above elements can lead to muscle imbalances and injury. Varying your routine will give your body balance both aesthetically and physiologically. 

So forget about that guru preaching The One True Workout like a character on Game of Thrones. He’s probably trying to sell you a juice cleanse on the side anyway.

Try adding these different workouts to your weekly schedule to ensure you get the best variety for a healthy body.

Traditional Gym
The standard corporate gym down the street might seem tedious, but it does have something for everyone. Any decent gym should have a good selection of free weights, cardio equipment, and maybe some fun extras like kettlebells and exercise balls.  

Resistance training with free weights is the gold standard for building a solid body while incorporating core stability and balance. Unlike machines which place the body in a fixed plane of motion, free weights engage the core and require more excellent balance. Try the dumbbell variations of traditional exercises (bench press, deadlift, shoulder press) to address muscle imbalances for an added boost.

You can also hop on a treadmill or bike while at the gym, although it’s not the most exciting use of time. If you’re trying to combine cardio and strength training on the same day, consider which to do first. It’s usually best to do your top priority first. So if you’re training for a 10k but also want to do some cross-training with weights, go ahead and hit the treadmill first. For serious lifters, do your resistance training first while your muscles are fresh, then treat cardio as a cool down.

CrossFit Box
CrossFit can be a great alternative to hiring a personal trainer at a gym. Skilled coaches should lead any reputable CrossFit Box. They’ll come in handy when you’re trying to learn advanced lifts like overhead squats and snatches. Combine these full-body lifts with time-based WODs, and you have a demanding workout that builds muscle and gets your heart pumping.

The big Olympic lifts require a solid core, so expect significant core stability improvements as you progress. Most CrossFit coaches also understand the importance of mobility work. You may loosen up your shoulders with a PVC pipe or open up your thoracic spine on a foam roller.

CrossFit is a strong community which means you benefit from your coach’s instruction but also from the motivation of your training partners. While you might catch someone giving you a weird stare at a commercial gym, at CrossFit, like-minded, supportive individuals surround you.

Yoga Studio
Yoga is the perfect complement to many other types of training, especially running and lifting. Yoga is more than just stretching. Depending on the style, yoga can be an intense cardio workout or a deep muscular release. You’ll develop better balance, flexibility, and core strength in any style.

Although you may find a yoga class offered at your local gym, the best instruction is from teachers at dedicated yoga studios. Most studios only hire instructors who are RYT-200 or RYT-500 certified. That means your instructor has logged 200 (or 500) hours of intense training on anatomy and safety. A good yoga teacher should be able to assist you in class and help you safely modify challenging poses.

Yoga studios also offer a variety of styles. There are even studios that specialize in just one style. Check out your neighborhood Hot Yoga studio if you’re ready for an intense sweat session. For athletes using yoga to recover from other training, check out a Yin or Restorative class.

Interval Training Gym
Interval Training Gyms are an exciting new addition to the workout scene. These are popping up in different forms, like boxing and kickboxing routines or kettlebell and bodyweight circuits.

Interval training is short but intense. You’ll sweat and burn lots of calories in a typical interval class. And unlike home routines, you’ll have a teacher and classmates who motivate you to keep going.

If you can’t stand the thought of stomping away on a treadmill, these fun classes can be a much more entertaining way to get a cardio workout. And unlike traditional cardio equipment, you’ll also get a strength-building boost. 

But interval training is best known for being a fantastic fat burner. Try some high-intensity interval training (HIIT) for maximum benefit. HIIT training burns calories while you train and raises your post-exercise metabolism.

Mix it Up
If your training has been a little stale, go out there and add some variety to your weekly routine. You will be more motivated to wake up and work out, and your body will look and feel better.

These options are meant to inspire, but you’re not limited to, these four gyms. Pilates and Barre offer many of the same benefits as yoga. Or, if you can’t get enough of the burn from an intense spin class, hit up a spin studio for killer cardio.

The Fit Mix App makes it easy to try different clubs and test new workouts. See what’s nearby and challenge yourself to try something new!