Anaerobic exercises allow you to torch more calories and build muscle in a shorter amount of time than aerobic exercises.
You’ve got 10 minutes. Maybe 20. And you want a workout that leaves you breathless, dripping in sweat, and burning calories long after you’ve collapsed on the floor. Enter anaerobic exercise—the shortcut to getting stronger, leaner, and more explosive without living at the gym.
Think of anaerobic workouts as your fitness fairy godmother: they grant results fast. Whether training for MMA, chasing weight loss, or just wanting to feel like a superhero, these high-intensity moves are your ticket to building the physique you want.
Why Anaerobic Exercise Deserves a Spot in Your Routine
Anaerobic exercise (meaning “without oxygen”) forces your muscles to work so hard that they burn glucose instead of oxygen, creating lactic acid. That “burn” you feel? That’s your body working overtime to clear the acid, torching calories for hours post-workout. Here’s why you’ll love it:
- Burn fat faster: Anaerobic workouts boost your metabolism for up to 48 hours (source).
- Build explosive power: Essential for MMA fighters, sprinters, or anyone who wants to stop struggling with heavy grocery bags.
- No fancy equipment needed: Most exercises use bodyweight or basic gear.
- Time-efficient: 15–20 minutes can outdo an hour of jogging.
The Anaerobic All-Stars: 15 Exercises to Try Today
Ready to level up? Let’s break down 15 killer anaerobic exercises—plus tips to avoid face-planting.
1. Running Sprints
“Run fast, rest, repeat. Simple, savage, effective.”
How to do it: Find a flat surface (or hill for advanced folks). Sprint 30–60 seconds at 90% effort, walk/jog 1–2 minutes to recover. Repeat 5–10 rounds.
Pro tip: Drive your knees high and pump your arms like you’re chasing the last slice of pizza.
2. Swimming Sprints
Because drowning your muscles in lactic acid is a flex.
How to do it: Swim 50–100 meters freestyle at max speed. Rest for 30 seconds and repeat. Aim for 8–10 sets.
Pro tip: Use a kickboard for leg-focused sprints or a pull buoy for arm days.
3. Cycling Sprints
Pedal as if a pack of wolves is chasing you.
How to do it: On a bike or stationary bike, sprint for 20–30 seconds, then coast for 1–2 minutes. Repeat 10 times.
Tip: Check out the Peloton Bike for indoor sprints.
4. Skipping Sprints
Jump rope: Not just for elementary school recess.
How to do it: Skip rope as fast as possible for 1 minute and rest for 30 seconds. Try double-unders (two rotations per jump) for extra burn.
Pro tip: Keep your elbows close while skipping, and let your wrists do the work.
5. Bench Press (HIIT Style)
Because slow and steady doesn’t always win the race.
How to do it: Load a barbell with 60–70% of your max. Do as many reps as possible in 1 minute. Rest for 90 seconds and repeat. Aim for 3–5 sets.
Common mistake: Arching your back. Keep your core tight and butt on the bench.
6. Back Squat (Speed Edition)
Squat like the floor owes you money.
How to do it: Use 50–60% of your max weight. Lower into a squat, then explode upward. Perform 10–12 reps and aim three sets.
Variation: Add a jump at the top to build explosive power in your legs.
7. Kettlebell Squat
Embrace the burn in your quads and glutes.
How to do it: Hold a kettlebell at chest height. Squat low, drive through heels. 15 reps, three sets.
Gear tip: Get some Amazon Basics Kettlebells – cheap and indestructible.
8. Jump Squat
Regular squats got you bored? Add airtime.
How to do it: Lower into a squat, then jump explosively. Land softly. Go for 12–15 reps and try to complete three sets.
Pro tip: Pretend you’re trying to headbutt the ceiling.
9. Mountain Climber
Your core will hate you. Your abs will thank you.
How to do it: In a high plank, drive knees to chest alternately. Go fast for 45 seconds and rest for 15. Perform five rounds of the exercise.
Variation: Add a push-up every 10 reps.
10. Burpee
The ultimate love-hate relationship.
How to do it:
- Squat, kick your legs back into a plank.
- Perform a push-up.
- Jump your feet back to your hands.
- Explode upward into a jump.
- Repeat
Perform three sets of 10–15 reps.
Pro tip: Modify by stepping back instead of jumping if you’re a beginner.
11. Box Jumps
Channel your inner parkour artist.
How to do it: Jump onto a sturdy box (12–24 inches), landing softly. Step down. Go for 10–12 reps and three sets.
Safety: Start low. Missing the box = instant humility.
12. Battle Ropes
Flail like a maniac, profit like a champ.
How to do it: Alternate slamming ropes down with each arm for 30 seconds. Rest 30. 5 rounds.
Gear tip: Amazon Battle Ropes are worth every penny.
13. Plyometric Push-Ups
Push-ups, but make them clap.
How to do it: Lower into a push-up, then explode upward so hands leave the ground. Go for three sets of eight to ten reps.
Modification: Do knee plyo push-ups if you’re new.
14. Medicine Ball Slams
Take out your rage on an inanimate object.
How to do it: Lift a med ball overhead and slam it down forcefully. Perform three sets of 15 reps.
Pro tip: Engage your core during the exercise—don’t just use your arms.
15. Sled Pushes
Perfect for MMA fighters and masochists.
How to do it: Load a sled with weight. Push it 20–30 meters, sprint back. Aim for five rounds.
Gear: Use a DIY sled if you’re on a budget.
How to Build an Anaerobic Workout Plan
- Beginners: Start with 2–3 sessions/week. Mix 3–4 exercises (e.g., burpees, sprints, squats) in 15-minute circuits.
- Advanced: Try Tabata intervals (20 seconds work, 10 seconds rest x 8 rounds) with moves like box jumps or battle ropes.
- MMA Athletes: Pair sled pushes with kettlebell swings for brute strength.
Sample Routine:
- 5-minute dynamic warm-up (jump rope, arm circles).
- 30-second sprint / 30-second walk (x6).
- 12 burpees / 15 med ball slams / 10 box jumps (3 rounds).
- 5-minute cooldown (stretching or yoga poses).
Safety Tips to Avoid Becoming a Gym Meme
- Form first: Sacrificing form for speed = injuries. Film yourself or ask a trainer for feedback.
- Hydrate: Anaerobic exercise drains fluids fast. Sip water before you feel thirsty.
- Rest: Take 1–2 days off weekly to let muscles recover.
- Doctor’s note: Consult a physician if you have heart issues or chronic conditions.
FAQs
Q: Can I do anaerobic workouts daily?
A: Heck no. Your muscles need recovery. Stick to 3–5x/week max.
Q: Anaerobic vs. aerobic—what’s better?
A: Anaerobic burns more calories post-workout; aerobic improves endurance. Do both!
Q: How soon will I see results?
A: Strength gains in 2–4 weeks; fat loss depends on diet, but expect changes in 6–8 weeks.
Go Crush It!
Anaerobic exercise will sculpt your body and build cardio for days. So grab your gear, set a 20-minute timer, and go all out. Your future self (and those jaw-dropped onlookers) will thank you. Lace-up, fuel up, and crush your limits. 💥
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