If I had to choose only a couple workouts for health/fitness/weight loss and longevity.

I'd definitely choose weight/resistance training, where I’d incorporate exercises to work on our sense of balance and coordination. This kind of training will ensure a healthy metabolism, strong bones for many years ahead, preserved and increased muscle mass and muscle strength, decreased fat mass The lean muscle mass that we all work so hard for decreases with age. If we don't add strength training to our routine then it will turn into fat. Strength training increases the strength of connective tissue, muscles, and tendons. This leads to improved motor performance and decreased injury risk. And according to latest neuroscience research lifting weight makes you a better problem-solver! Weight training to get leaner, stronger, injuries-proof, smarter for many years ahead!

The second kind of training, HIIT, high intensity interval training, that can be sprints outside, stair sprints, whole body movements, jumping rope, jumping on the box anything with all-out intervals mixed with rest periods. HIIT not only preserves your muscle mass, increases bone density, burns more fat preserving more lean body mass, it also reduces cravings and appetite, that keeps you even leaner. And according to recent longevity studies it might be a fountain of youth!

“As we age, our mitochondria — the “powerhouses” of the cell — stop functioning as well as they used to, leading to declines in energy level and exercise capacity. In the Mayo Clinic study, using groups of younger (18–30) and older (65–80) subjects, researchers measured the impact of three routines — high-intensity interval exercise, strength training, and a combined lower-intensity strength/cardiovascular program — on cell function, cardiovascular fitness, insulin sensitivity, and muscle mass. At the end of the 12-week study period, the interval trainers showed improvements in circulation, heart function, and lung health. However, while the younger HIIT group experienced a 49 percent increase in mitochondrial capacity — a marker of the cell’s ability to produce energy —high-intensity exercise was the only routine that boosted mitochondrial function in the older group, by an incredible 69 percent. (The older group of high-intensity exercisers also showed an improvement in insulin sensitivity, a marker of diabetes risk.)

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