Workout of the week: 20-min endurance workout

28th April 2025

ALL LEVELS / endurance workout / 20 minutes

Equipment: Kettlebell, incline chest press machine, dumbbells & gym box

Endurance is all about pushing your limits and keeping your muscles working longer. It’s what helps athletes go the extra mile; fighters last through every round and even make everyday tasks, like carrying groceries or climbing stairs, a lot easier.

With this in mind, we’ve put together this endurance workout. You’ll tackle 5 exercises, performing each for 2 minutes before moving on. With 2 rounds and 30 seconds of rest between exercises, this session will take 20 minutes to finish.

Kettlebell squat
Incline chest press
Bent over row
Dumbbell box step-up
Commando

Ready to try this endurance workout? Let’s go!

WORKOUT SETUP

5 exercises
2 min each exercise
2 rounds
30-sec rest between exercises
20 minutes

WORKOUT EXERCISE LIST

2 rounds

1 – KETTLEBELL SQUAT

2-min

Stand with your feet hip-width apart.
Pick a kettlebell with both hands and hold it.
Keep the kettlebell close to your chest, squat, and keep your chest and back straight.
Make sure you keep your core tight.
Slowly come back up and repeat.

2 – INCLINE CHEST PRESS

2-min

Lean back and press your feet actively onto the floor.
Find a symmetrical grip that lets your forearms stand almost parallel to the floor in the starting position.
Engage your core and press forward and up with as much as possible.
Make sure your back stays in contact with the cushion behind you.
Repeat.

3 – BENT OVER ROW

2-min

Stand over a loaded barbell, with the bar lining up with your toes.
Bend at the hips and a little at the knees, and grasp the barbell with hands wider than shoulder-width apart. Your back should be straight and close to horizontal.
Exhale as you pull the barbell up to your waist. Count to two and squeeze your back muscles.
Inhale as you lower the barbell in a controlled manner until it nearly touches the floor. Repeat.
Keep your back straight and close to horizontal; keep your elbows close to your body.
Pull with your back muscles, not your arms.

4 – DUMBBELL BOX STEP-UP

2-min

Grab and hold the dumbbells in your hands.
Step up with the right foot — press through the heel to straighten the leg.
The left foot should then meet the right one on the top of the step.
Bend your right knee and step down with the opposite foot.
Repeat.

5 – COMMANDO

2-min

Start this exercise in the standard push-up position with your arms straight.
Make sure you keep your core tight and your head neutral.
Lower your right arm until you have your elbow on the floor, and repeat the process with your left hand and arm until you are in a plank position.
Push your right and left arms to make it to the starting position.
Then, perform a push-up. That’s one rep.