From HIIT to yoga: Which exercise should we do according to our personality

Not every person feels the same joy in the same workout. For some, a high-intensity sprint feels exhilarating. For others, it’s an instant turn-off. Scientists have now explored why this difference exists, and it turns out, personality has a lot to do with it.
A recent study mapped the Big Five personality traits, Extraversion, Conscientiousness, Agreeableness, Neuroticism, and Openness, against exercise preferences, fitness levels, and commitment patterns. The findings reveal not just which workouts people are likely to enjoy, but also how their minds respond to the idea of exercise itself.

The study found that people high in extraversion enjoy high-intensity workouts most, especially those that push the body close to its limit, such as HIIT or maximal effort cycling. They also showed higher baseline fitness levels.

The natural enthusiasm and social drive of extraverts may make intense group workouts or competitive sports feel less like “exercise” and more like play. Their challenge is staying committed long-term, as new things pull attention away. For sustained results, rotating intense sessions with varied group activities can keep both the body and the mind engaged.

Conscientious individuals scored high in overall fitness and clocked more exercise hours per week, even if they didn’t rate sessions as particularly “fun.”

Their motivation is anchored in health benefits rather than excitement. For them, the best approach is a structured, predictable routine, like a progressive strength program or regular endurance training. It may not need to be flashy; it just needs to be purposeful and measurable. They are the quiet achievers of the fitness world, whose steady approach often leads to lasting change.

Agreeable personalities reported greater enjoyment from easier, long-duration sessions, like a relaxed bike ride or light group yoga.

These individuals thrive in social harmony and tend to gravitate towards team-oriented or low-conflict environments. Gentle, cooperative exercise spaces, think group dance classes or community walking clubs, give them both the movement and the social values they want. For them, enjoyment matters as much as the workout’s physical challenge.

People higher in neuroticism preferred light or moderate-intensity exercise, especially in private settings. They showed the greatest stress reduction after aerobic activity.

For this group, exercise is less about pushing limits and more about creating a safe, low-pressure environment. Activities like solo cycling, home workouts, or mindful walks can help build fitness while reducing emotional strain. Gradual progression is key; a gentle build-up of intensity avoids triggering self-consciousness or anxiety.

Openness to experience was linked with lower enjoyment of repetitive high-intensity work, but a higher likelihood of attending follow-ups after a program ended.

These personalities seek novelty and self-reflection. Their ideal routine might mix modalities, yoga one day, rock climbing the next, perhaps a weekend hike in between. They’re not necessarily chasing intensity but rather experiences that keep the mind stimulated and the body guessing.

[Disclaimer: This article is based on research findings from Ronca et al. (2025) and general behavioural science. Exercise preferences can vary within each personality type, and any fitness program should be adapted to individual health needs.]