{"id":58437,"date":"2023-04-17T00:00:00","date_gmt":"2023-04-16T22:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/blog\/uncategorized\/12-min-endurance-workout\/"},"modified":"2023-04-17T00:00:00","modified_gmt":"2023-04-16T22:00:00","slug":"12-min-endurance-workout","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/move\/12-min-endurance-workout\/","title":{"rendered":"Workout of the week: 12-min endurance workout\u00a0"},"content":{"rendered":"\n

ALL LEVELS <\/strong>\/ endurance workout \/ 12 minutes<\/p>\n\n\n\n

Equipment<\/strong>: Barbell, gym box & pull-up bar <\/p>\n\n\n\n

<\/div>\n\n\n\n

Muscular endurance plays an important role in athletic activities but it’s also great for your health<\/strong>. For example, it has been linked to a lower risk of multiple health issues, including cardiovascular disease. That’s the conclusion of a 2014 study<\/a>, that found that high muscular endurance was associated with lower levels of blood pressure<\/strong>. Later, in 2017, a clinical review<\/a> showed that lower levels of muscular endurance were linked to a higher risk of injury. <\/p>\n\n\n\n

With all these benefits in mind, we decided it was a good idea to bring you this endurance workout<\/strong>. It consists of 5 exercises, <\/strong>each performed for 2 minutes<\/strong> with a 30-second rest in between<\/strong>. In total, this workout should take you 12 minutes<\/strong> to complete. <\/p>\n\n\n\n

    \n
  1. Squat<\/li>\n\n\n\n
  2. Push-up <\/li>\n\n\n\n
  3. Barbell row <\/li>\n\n\n\n
  4. Box jumps<\/li>\n\n\n\n
  5. Hanging knee raise <\/li>\n<\/ol>\n\n\n\n

    Ready? Let’s test your endurance! <\/strong><\/p>\n\n\n\n

    \"evo<\/a><\/figure>\n\n\n\n
    <\/div>\n\n\n\n

    WORKOUT SETUP<\/h2>\n\n\n\n
      \n
    • 5 exercises<\/li>\n\n\n\n
    • 2-min each exercise<\/li>\n\n\n\n
    • 30-sec rest between exercises<\/li>\n\n\n\n
    • 12 minutes total<\/li>\n\n\n\n
    • Equipment: Barbell, gym box & pull-up bar <\/li>\n<\/ul>\n\n\n\n
      <\/div>\n\n\n\n

      WORKOUT EXERCISE LIST<\/h2>\n\n\n\n
      <\/div>\n\n\n\n

      1 – SQUAT<\/h3>\n\n\n\n

      2 minutes<\/strong><\/p>\n\n\n\n

        \n
      • Stand on your feet, placing them at the same distance as that of your shoulder lines.<\/li>\n\n\n\n
      • 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. Use your arms to help you with your balance.<\/li>\n\n\n\n
      • Keep your feet attached to the floor and squat as down as possible without lifting the heels or feeling pain in your lower back.<\/li>\n\n\n\n
      • Repeat.<\/li>\n<\/ul>\n\n\n\n