Tuesday, February 18, 2025 Duration: 45 minutes Focus: Cardiovascular endurance and muscular stamina Brief: This workout incorporates principles of low-intensity steady-state (LISS) cardio, which can improve aerobic capacity and fat burning while being gentler on the joints. The longer duration of each exercise (2 minutes) helps build muscular endurance and cardiovascular stamina.
Warm-Up (10 minutes)
Light jogging in place (2 minutes)
Arm circles (30 seconds forward, 30 seconds backwards)
Bodyweight squats (1 minute)
Walking lunges (1 minute)
Plank hold (30 seconds)
Cat-cow stretch (1 minute)
Main Workout: Steady State Circuit (30 minutes)
Perform each exercise for 2 minutes before moving to the next. Complete the circuit 3 times with minimal rest between exercises.
Jumping jacks
Kettlebell deadlifts (light weight, focus on form)
Standing Russian twists (with or without weight)
Bodyweight reverse lunges
Dumbbell rows (lightweight, higher reps)
Cool-Down (5 minutes)
Light walking in place (2 minutes)
Standing forward fold (30 seconds)
Quad stretch (30 seconds each leg)
Shoulder rolls (30 seconds)
Deep breathing (30 seconds)
Pro Tip: To enhance your endurance training, incorporate cross-training activities like cycling or swimming into your routine. This helps build cardiovascular fitness, prevents workout monotony, and engages different muscle groups, leading to more balanced overall endurance improvements