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Physical conditioning that exercises the heart, lungs and associated blood vessels. In other words, when you do a cardio session, you’re giving your heart, lungs and circulatory system – in addition to any other muscle groups that you use – a good workout. Cardio exercise is extremely important because this system is effectively your body’s engine – and without a strong engine, you’ll be going nowhere, no matter how good your bodywork is!

Source: Realbuzz.com

Freehand exercises have a tonic effect on the muscles and internal organs. They tone up the circulatory system and are beneficial in safeguarding the general health of the body. Advanced freehand exercises shape and build the body.

Some examples include push-ups, dips between chairs, rowing between chairs, pull-ups, knee bends, one-leg squats or stationary lunges, etc.

Source: Bodybuilding.com

Functional fitness exercises train your muscles to work together and prepare them for daily tasks by simulating common movements you might do at home, at work or in sports. While using various muscles in the upper and lower body at the same time, functional fitness exercises also emphasize core stability.

For example, a squat is a functional exercise because it trains the muscles used when you rise up and down from a chair or pick up low objects.

Source: Mayoclinic.org

Circuit training involves performing consecutive series of exercises with rest periods in-between. It’s easy to customize circuit training to emphasize specific aspects of fitness you want to develop, including agility. Agility, the ability to change directions with your body quickly and efficiently, is essential for athletes and a benefit for non-athletes as well.

Source: Sportsrec.com