Boosting your endurance doesn’t have to be difficult. Unfortunately, people tend to focus primarily cardiovascular activities like running or cycling to help boost your stamina, but those activities only account for one piece of the equation.

Switching up your workout is one of the best ways to build endurance and boost your overall level of fitness.

Add this dynamic workout into your routine and you’ll boost your stamina in no time.


Squat: 30 second intervals at a 4-0-2-0 tempo

  • Stand with your toes pointed slightly outwards, feet shoulder-width apart and your hands clasped in front of your chest
  • Bend your hips and knees before lowering your body as close to the ground as possible
  • As you descend, remember to keep your arms close to the sides of your chest and elbows pointed down
  • Pause at the bottom of your squat before driving through your heels, legs and glutes to bring your body back to the starting position for one rep

Sprint: 30 meters sprints

  • Directly after completely one set of squats, return to the starting position and sprint for 30 meters

Rest for 60 to 90 seconds


Walking lunges: 10 reps per side 

  • Begin standing with your feet hip-width apart
  • Take a step forward and plant your foot flat on the floor in front of your body
  • Ensure your foot is stable before you start transferring weight onto this foot
  • Drop your hips down and bend your front leg until your front knee is in alignment with your toes
  • To come out of the lunge, pull your front leg under your torso to recruit more from your glutes instead pushing off the ground to move forward
  • While moving back to the standing position, think about moving your hips forward and not back
  • Keep your spine straight throughout the duration of the movement

Broad jump: 3 reps (return to start position)

  • Begin standing with your feet shoulder-width apart and your arms bent 90 degrees
  • Swing your arms back behind your back as you bend your knees and drop your hips backward
  • Drive through your feet and swing your arms out in front of your body helping to propel yourself forward
  • Land softly on both feet, jump your body around 180 degrees, drop your hips downward and jump back to the starting position for one rep

Rest for 60 to 90 seconds


Renegade row with a dumbbell (if accessible) or torsion control: 10 reps per side at a 2-1-2-0 tempo

  • Begin in a high plank position, grasping two dumbbells directly under your shoulders, your legs extended behind your body and your body straight from neck to ankles
  • Contract your core and bend one arm 90 degrees to row one weight upward
  • Pause before lowering the weight and completing the movement on the opposite arm

Walk-outs: 10 reps

  • Roll the dumbbells out of the way before walking your hands to your feet
  • Slowly roll yourself upward to a standing position
  • Pause briefly before slowly rolling your chest forward and down towards the ground, bending at the waist, allowing your arms to drape downward towards the floor
  • Plant your hands on the floor and walk your upper-half outward until you are in a high plank position with your hands stacked under your shoulders and your legs fully extended for one rep

Rest for 60 to 90 seconds

Tabata plank: 8 rounds of 20 seconds on then 10 seconds off

  • Begin with your forearms placed directly under your shoulders
  • Position your feet hip-distance apart, push your toes into the floor and squeeze your glutes to help stabilize your body
  • Keep your neck, head and spine in a neutral position as you breathe deeply and hold the position