Training in the gym: the best activities for 2026
Leisure and Well-Being

Training in the gym: the best activities for 2026

29 de January, 2026

Training in the gym is a great ally for anyone looking to improve their health and increase their well-being. By including exercise in your daily routine, you can not only improve your physical condition, but also benefit from a “natural pill” to combat stress.

Although physical activity can be practiced at home or outdoors, the gym offers a properly equipped space for training and, for many people, it turns out to be more motivating due to the environment, the variety of equipment and the professional supervision.

But when we think about training in the gym, which activities should we choose? We share five activities that are at the top of the trends for 2026.

1 – LISS (Low-Intensity Steady State)

LISS is a cardiovascular training method that consists of constant low-intensity activities, such as brisk walking, cycling at a moderate pace or using elliptical machines. Sessions usually vary between 30 and 60 minutes.

This approach allows the body to use fat reserves as a source of energy, causing less stress on the joints. A group of researchers from Anglia Ruskin University (UK) identified a strong association between low and moderate intensity physical activity and a reduced risk of depression. However, this effect was not observed as significantly in high-intensity exercise.

2 – HIIT (High-Intensity Interval Training)

HIIT involves alternating between intervals of intense exercise and periods of rest or low intensity. Although the workouts are short, lasting an average of 20 to 30 minutes, they are extremely effective as they help to keep the metabolism accelerated for several hours after exercise. HIIT allows you to include a variety of exercises, with or without equipment, making it versatile and adaptable to anyone.

3 – Hyrox (Hybrid Fitness Racing)

Hyrox is a form of functional running that combines cardiovascular endurance with strength exercises, following a standardized format throughout the world. This activity consists of 8 km of running, interspersed with 8 stations of functional exercises, such as rowing or lunges. The repetitive and predictable nature of the format allows athletes of different levels to take part, as it can be carried out at a pace adapted to each person.

As well as improving cardiorespiratory capacity, hyrox develops strength, power and muscular endurance. Since it is a standardized format, there are hyrox events and competitions worldwide, which for many practitioners acts as a strong motivating factor and consistency in training.

4 – Functional training

Functional training consists of exercises that imitate everyday movements, using weights and accessories such as kettlebells and elastic bands. This modality is flexible and can be adapted for different ages and fitness levels, helping to improve essential motor skills and prevent injuries in everyday activities.

5 – Yoga and pilates

Yoga and Pilates focus on core strengthening, flexibility and breathing. The main difference is that yoga includes elements of meditation, while Pilates is more focused on physical exercises. Both help to reduce stress, promote emotional balance and improve posture and range of movement, reducing the risk of injury.

A variation of yoga that is gaining prominence is “cold yoga“, practiced in cold environments, usually between 8 °C and 15 °C. Unlike hot yoga, which uses intense heat, cold yoga challenges the body to maintain focus and breathing control in cold temperatures. This exposure to cold can help reduce inflammation, improve circulation and increase feelings of energy and mental well-being.

Additional suggestions

  • Try group classes: taking part in coach-led classes can increase motivation and training intensity;
  • Train with a friend: having a training partner can help maintain discipline and make the process more fun;
  • Monitor your progress: use a training diary to record your workouts and progress. This habit can give you a sense of achievement and allow you to adjust your workouts as necessary;
  • Listen to your body: it’s important to respect your body’s limits and adapt your workouts to your abilities to avoid injuries.

With so many options available, you’re bound to find an activity that suits your lifestyle and goals. Remember that the important thing is to find pleasure in training at the gym, while your body thanks you for a more active and healthy lifestyle!

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