Aerobic plus anaerobic. Warm up in the gym 15 minutes (stretching for 5 minutes and jogging or brisk walking 10 minutes), and then do strength. The gym does a lot of back exercises and upper body exercises for about 30 minutes (each instrument does 5- 10 groups, each group 17 to 20, and girls can use a small weight for many times), and then does some aerobic exercises such as treadmills. Elliptical machine can take 30-40 minutes, or you can go to the gym to ride a bike or other group classes. Finally, stretching is the key. If there is a yoga class, you can go to a yoga class. No one can put a mat in the yoga room to do some stretching exercises. There are many stretching exercises online, you can find them yourself.

I wish you success!