{"id":59001,"date":"2025-04-28T00:00:00","date_gmt":"2025-04-27T22:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/blog\/uncategorized\/20-min-ausdauer-workout\/"},"modified":"2025-04-28T00:00:00","modified_gmt":"2025-04-27T22:00:00","slug":"20-min-ausdauer-workout","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/de\/blog\/move\/20-min-ausdauer-workout\/","title":{"rendered":"Workout der Woche: 20 Min. Ausdauer-Workout"},"content":{"rendered":"\n<p><strong>ALL LEVELS&nbsp;<\/strong>\/ <strong>endurance workout<\/strong> \/ 20 minutes<\/p>\n\n\n\n<p><strong>Equipment<\/strong>: Kettlebell, incline chest press machine, dumbbells &amp; gym box<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Endurance is all about pushing your limits and keeping your muscles working longer<\/strong>. It&#8217;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.<\/p>\n\n\n\n<p>With this in mind, we&#8217;ve put together this<strong> endurance workout.<\/strong> You&#8217;ll tackle <strong>5 exercises<\/strong>, performing each for <strong>2 minutes<\/strong> before moving on. With <strong>2 rounds<\/strong> and <strong>30 seconds of rest between exercises<\/strong>, this session will take <strong>20 minutes to finish.<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Kettlebell squat<\/li>\n\n\n\n<li>Incline chest press<\/li>\n\n\n\n<li>Bent over row<\/li>\n\n\n\n<li>Dumbbell box step-up<\/li>\n\n\n\n<li>Commando<\/li>\n<\/ol>\n\n\n\n<p><strong><strong>Ready to try this endurance workout? Let&#8217;s go!<\/strong><\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/www.instagram.com\/evofitness_switzerland\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/05\/evo-ch-blog_de.jpg\" alt=\"Instagram - EVO Fitness Switzerland\" class=\"wp-image-105054\" srcset=\"https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/05\/evo-ch-blog_de.jpg 1024w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/05\/evo-ch-blog_de-960x422.jpg 960w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/05\/evo-ch-blog_de-768x338.jpg 768w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/05\/evo-ch-blog_de-480x211.jpg 480w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/05\/evo-ch-blog_de-640x281.jpg 640w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/05\/evo-ch-blog_de-720x316.jpg 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT SETUP<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>5 exercises<\/li>\n\n\n\n<li>2 min each exercise<\/li>\n\n\n\n<li>2 rounds<\/li>\n\n\n\n<li>30-sec rest between exercises<\/li>\n\n\n\n<li>20 minutes<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT EXERCISE LIST<\/h2>\n\n\n\n<p><strong>2 rounds<\/strong><\/p>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1 &#8211; KETTLEBELL SQUAT<\/h3>\n\n\n\n<p><strong>2-min<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stand with your feet hip-width apart.<\/li>\n\n\n\n<li>Pick a kettlebell with both hands and hold it.<\/li>\n\n\n\n<li>Keep the kettlebell close to your chest, squat, and keep your chest and back straight.<\/li>\n\n\n\n<li>Make sure you keep your core tight.<\/li>\n\n\n\n<li>Slowly come back up and repeat.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2 &#8211; INCLINE CHEST PRESS<\/h3>\n\n\n\n<p><strong>2-min<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lean back and press your feet actively onto the floor.<\/li>\n\n\n\n<li>Find a symmetrical grip that lets your forearms stand almost parallel to the floor in the starting position.<\/li>\n\n\n\n<li>Engage your core and press forward and up with as much as possible.<\/li>\n\n\n\n<li>Make sure your back stays in contact with the cushion behind you.<\/li>\n\n\n\n<li>Repeat.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3 &#8211; BENT OVER ROW<\/h3>\n\n\n\n<p><strong>2-min<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stand over a loaded barbell, with the bar lining up with your toes.<\/li>\n\n\n\n<li>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.<\/li>\n\n\n\n<li>Exhale as you pull the barbell up to your waist. Count to two and squeeze your back muscles.<\/li>\n\n\n\n<li>Inhale as you lower the barbell in a controlled manner until it nearly touches the floor. Repeat.<\/li>\n\n\n\n<li>Keep your back straight and close to horizontal; keep your elbows close to your body.<\/li>\n\n\n\n<li>Pull with your back muscles, not your arms.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4 &#8211; DUMBBELL BOX STEP-UP<\/h3>\n\n\n\n<p><strong>2-min<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Grab and hold the dumbbells in your hands.&nbsp;<\/li>\n\n\n\n<li>Step up with the right foot \u2014 press through the heel to straighten the leg.<\/li>\n\n\n\n<li>The left foot should then meet the right one on the top of the step.&nbsp;<\/li>\n\n\n\n<li>Bend your right knee and step down with the opposite foot.<\/li>\n\n\n\n<li>Repeat.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5 \u2013 COMMANDO<\/h3>\n\n\n\n<p><strong>2-min<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Start this exercise in the standard push-up position with your arms straight.<\/li>\n\n\n\n<li>Make sure you keep your core tight and your head neutral.&nbsp;<\/li>\n\n\n\n<li>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.&nbsp;<\/li>\n\n\n\n<li>Push your right and left arms to make it to the starting position.<\/li>\n\n\n\n<li>Then, perform a push-up. That&#8217;s one rep.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">After pushing your limits with this endurance workout, it&#8217;s time for a new challenge \u2014 pick one from the options below:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/evofitness.ch\/de\/25-min-push-und-pull-kraft-workout\/\">25 Min. Push-und-Pull-Kraft-Workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/15-min-stoffwechsel-workout\/\">1<\/a><a href=\"https:\/\/evofitness.ch\/de\/15-min-stoffwechsel-workout\/\">5 Min. Stoffwechsel-Kraft-Workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/de\/30min-brust-und-trizeps-workout\/\">30Min. Brust- und Trizeps-Workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/de\/25-min-full-body-pyramiden-workout\/\">25 Min. Full-Body Pyramiden-Workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/de\/24-min-ausdauer-workout\/\">24 Min. Ausdauer-Workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/de\/28-min-emom-kraft-workout\/\">28 Min. EMOM-Kraft-Workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/de\/20-min-medizinball-workout\/\">20 Min. Medizinball-Workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/de\/40-min-oberkoerper-kraft-workout\/\">40 Min. Oberk\u00f6rper-Kraft-Workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/de\/18-min-emom-kraft-workout\/\">18 Min. EMOM-Kraft-Workout&nbsp;<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/de\/workout-der-woche-full-body-valentins-partnerworkout\/\">Full-Body-Valentins-Partnerworkout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/de\/25-min-zone-2-cardio-workout\/\">25 Min. Zone-2-Cardio-Workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/de\/25-min-zone-2-cardio-workout\/\">20 Min. Unterk\u00f6rper-Superset-Workout<\/a><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><a href=\"https:\/\/evofitness.ch\/en\/memberships\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-en.png\" alt=\"evo ch standard sales campaign blog en\" class=\"wp-image-114609\" style=\"width:1024px\" srcset=\"https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-en.png 1024w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-en-960x422.png 960w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-en-768x338.png 768w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-en-480x211.png 480w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-en-640x281.png 640w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-en-720x316.png 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>ALL LEVELS&nbsp;\/ endurance workout \/ 20 minutes Equipment: Kettlebell, incline chest press machine, dumbbells &amp; gym box Endurance is all&#8230;<\/p>\n","protected":false},"author":26,"featured_media":59000,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"Workout der Woche: 20 Min. Ausdauer-Workout","_seopress_titles_desc":"Mit diesem Ausdauer-Workout kannst du in nur 20 Minuten Kraft und Ausdauer aufbauen. Teste deine Grenzen und geniesse die Resultate.","_seopress_robots_index":"","footnotes":""},"categories":[102],"tags":[1375,1443,1519,1533,1698,2676],"class_list":["post-59001","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-move","tag-endurance-2","tag-wow-2","tag-art-2","tag-workout-der-woche-2","tag-ausdauer-2","tag-ausdauertraining-2"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.ch\/de\/wp-json\/wp\/v2\/posts\/59001","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.ch\/de\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.ch\/de\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/de\/wp-json\/wp\/v2\/users\/26"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/de\/wp-json\/wp\/v2\/comments?post=59001"}],"version-history":[{"count":0,"href":"https:\/\/evofitness.ch\/de\/wp-json\/wp\/v2\/posts\/59001\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/de\/wp-json\/wp\/v2\/media\/59000"}],"wp:attachment":[{"href":"https:\/\/evofitness.ch\/de\/wp-json\/wp\/v2\/media?parent=59001"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.ch\/de\/wp-json\/wp\/v2\/categories?post=59001"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.ch\/de\/wp-json\/wp\/v2\/tags?post=59001"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}