Workout of the week: 24-min endurance workout
ALL LEVELS / endurance workout / 24 minutes
Equipment: Barbell, dumbbells, box & bar
When it comes to fitness, endurance is the art of going the extra mile — literally and figuratively. After all, endurance is your ability to sustain low to moderate-intensity activities, like running or cycling, over time without fatigue. It’s key for improving cardiovascular health, supporting marathon training, and reducing the risk of chronic diseases like heart disease and diabetes.
The good news? You can build endurance in the gym, and you can start today with this endurance workout. It features 5 exercises, each performed for 2 minutes, with a 30-second rest in between. With 2 rounds in total, this workout takes just 24 minutes to complete.
- Squat
- Push-up
- Bent over row
- Dumbbell box step-ups
- Hanging knee raise
Let’s start building endurance now!
WORKOUT SETUP
- 5 exercises
- 2-min each exercise
- 30-sec rest between exercises
- 2 rounds
- 24 minutes total
- Equipment: Barbell, dumbbells, box & bar
WORKOUT EXERCISE LIST
2 rounds
1 – SQUAT
2 minutes
- Stand on your feet placing them at the same distance as that of your shoulder lines.
- Engage the core and go down to the floor, maintaining your knees on the line of your feet. Maintain the abs and glutes tight, to control your hip and stabilize the movement.
- Keep your arms tight by your side, and use them to help your balance.
- Keep your feet attached to the floor and squat as down as possible without lifting the heels or feeling pain in your lower back.
2 – PUSH-UP
2 minutes
- Start in a plank position with arms straight, shoulders above wrists, and body in a straight line.
- Engage the core and glutes.
- Keeping the shoulders over the wrists, lower the whole body towards the floor, dropping comfortably as low as you can.
- Push the body upwards and return to the start position.
- Repeat.
3 – BENT OVER ROW
2 minutes
- 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 a little 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-UPS
2 minutes
- 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 – HANGING KNEE RAISE
2 minutes
- Hold a high bar at a shoulder-width grip.
- Set the shoulders and engage the core.
- Keep the legs together.
- Raise them.
- Repeat.
Feeling stronger already after this endurance workout? Then, choose your next challenge:
- 28-min EMOM strength workout
- 20-min medicine ball workout
- 40-min upper body strength workout
- 18-min EMOM strength workout
- Full-body Valentine’s partner workout
- 25-min zone 2 cardio workout
- 20-min lower body superset workout
- 15-min metabolic strength workout
- 20-min upper body strength workout
- 20-min New Year’s strength workout
- 20-min cardio workout
- 16-min EMOM Christmas workout
