19 body weight exercises to train your endurance

Training your endurance is a essential part of growing and carving your cardio. Whether you are a training fanatic or forming your first training plan, the workouts below will help you meet your fitness goals.

wind sprints

To perform wind sprints, start by finding a flat, open space where you can run without any obstructions. This could be a field, a track, or even a long hallway. 1. Stand at one end of your chosen space. Make sure your feet are hip-width apart and your body is in an upright position. 2. Begin by jogging slowly to warm up your muscles. Do this for about 5 minutes. 3. After your warm-up, start your first sprint. Run as fast as you can to the other end of your space. 4. Once you reach the end, slow down and walk back to your starting position. This is your recovery period. 5. Repeat the sprint and recovery process for about 10-20 times, depending on your fitness level. 6. To engage your abs, make sure to pump your arms as you sprint. This will force your core to work harder to stabilize your body. 7. Also, focus on keeping your abs tight during each sprint. This will not only help you maintain good form but also ensure that your abs are getting a good workout. 8. After your last sprint, cool down with a slow jog or walk for about 5 minutes. Remember, the key to wind sprints is intensity. You should be running as fast as you can during each sprint. This high-intensity exercise not only strengthens your abs but also improves your cardiovascular fitness.

wheel run

To perform the Wheel Run exercise, start by standing straight with your feet shoulder-width apart. This exercise doesn't require any equipment, just your body weight. 1. Begin by lifting your right knee up towards your chest as high as you can. At the same time, swing your left arm forward as if you were running. 2. As you lower your right knee, simultaneously lift your left knee up towards your chest. Swing your right arm forward to maintain balance. 3. Continue this motion, alternating between your right and left knee. It should feel like you're running in place, but with exaggerated knee lifts. 4. Keep your core engaged throughout the exercise to maintain balance and stability. 5. Aim to do this exercise for a set amount of time, such as 30 seconds to a minute, to build endurance. Remember to keep your movements controlled and steady. The goal is not speed, but rather maintaining the movement for an extended period of time to build endurance. As you get more comfortable with the exercise, you can gradually increase the duration to challenge yourself further.

walking high knees lunge

Begin by standing tall with your feet hip-width apart. This is your starting position. Step forward with your right foot, lowering your body into a lunge position. Your right knee should be directly above your right ankle, and your left knee should be hovering just above the ground. Push through your right heel to lift your body back up to the starting position, but instead of placing your right foot back on the ground, lift your knee towards your chest. Lower your right foot back to the ground and immediately step forward with your left foot into a lunge position. Repeat the same movement on this side. Continue alternating between your right and left leg, performing high knees in between each lunge. Remember to keep your core engaged and your back straight throughout the exercise. Aim for 10-15 reps on each leg, or as many as you can do with good form. This exercise can be done in sets, with a short rest in between, or as part of a circuit training routine. No equipment is needed for this exercise, as it uses your own body weight for resistance. However, if you want to increase the intensity, you can hold dumbbells in your hands as you perform the lunges. This exercise is great for building endurance, as it gets your heart rate up and works multiple muscle groups at the same time.

swing 360

To perform the Swing 360 exercise, start by standing straight with your feet shoulder-width apart. This exercise doesn't require any equipment, just your body weight. 1. Begin by bending your knees slightly and leaning forward at your hips. Keep your back straight and your head up. This is your starting position. 2. Now, swing your arms up and over your head in a circular motion, while simultaneously jumping up and turning your body 180 degrees. 3. As you land, immediately swing your arms back over your head and jump again, turning your body another 180 degrees. You should now be facing the same direction as when you started. 4. Repeat this process for as many repetitions as you can, aiming for a continuous, fluid motion. 5. Remember to keep your core engaged throughout the exercise to maintain balance and control. 6. Try to increase the speed of your swings and jumps as your endurance improves, but always prioritize form and control over speed. This exercise is great for building endurance as it keeps your heart rate up and works multiple muscle groups at once. Remember to breathe consistently throughout the exercise and take breaks as needed.

star jump (male)

1. Stand tall with your feet together and arms by your sides. This is your starting position. 2. Bend your knees slightly and then push off the ground to jump up as high as you can. 3. As you jump, spread your legs to be about shoulder-width apart while simultaneously extending your arms above your head. Your body will form the shape of a star, hence the name of the exercise. 4. Land softly with your knees slightly bent. Immediately bring your legs together and your arms back to your sides. 5. Repeat this movement for a set number of repetitions or for a specific time period to build endurance. 6. Remember to maintain a steady rhythm throughout the exercise and to keep your core engaged to maintain balance. 7. Breathe out as you jump and breathe in as you land. 8. For safety, ensure you have enough space around you to perform the exercise without hitting anything. 9. As this is a high impact exercise, if you have any joint issues, consider a lower impact alternative. 10. The star jump is a full-body exercise that improves endurance, so try to incorporate it into your regular workout routine.

ski step

To perform the ski step exercise, start by standing tall with your feet hip-width apart. This exercise doesn't require any equipment, just your body weight. 1. Begin by shifting your weight to your right foot. Lift your left foot off the ground and swing your right arm forward and your left arm back, mimicking the motion of a skier. 2. Quickly hop from your right foot to your left foot, swinging your arms in the opposite direction. Your left arm should now be in front and your right arm behind you. 3. Continue to alternate sides, hopping from one foot to the other, while swinging your arms back and forth. 4. Keep your core engaged and maintain a slight bend in your knees throughout the exercise to protect your joints. 5. Aim to perform this exercise for a set duration to build endurance. Start with 30 seconds and gradually increase the time as your fitness level improves. Remember to maintain a brisk pace throughout the exercise to keep your heart rate up and ensure you're maximizing the endurance-building benefits of the ski step exercise.

skater hops

To perform skater hops, start by standing upright with your feet shoulder-width apart. This exercise requires no equipment, just your body weight. 1. Shift your weight to your right foot, bending your right knee slightly, and push off your right foot to hop to the left. 2. Land on your left foot, allowing your right foot to swing behind your left leg. Keep your right foot off the ground. 3. Bend your left knee and lower your body into a slight squat position. Swing your arms to the left as you hop. 4. Push off your left foot and hop to the right, landing on your right foot and allowing your left foot to swing behind your right leg. 5. Bend your right knee and lower your body into a slight squat position. Swing your arms to the right as you hop. 6. Continue alternating sides for a set amount of time or for a specific number of repetitions. Remember to keep your core engaged and maintain a steady pace. This exercise is great for building endurance, as it keeps your heart rate up and works multiple muscle groups at once. Start with shorter intervals and gradually increase as your endurance improves.

short stride run

Begin by standing tall with your feet hip-width apart. This is your starting position. Start running in place, making sure to keep your strides short and quick. Your feet should barely leave the ground, and your knees should only lift slightly. Swing your arms naturally as you would while running, but keep your elbows close to your body. Keep your core engaged and your back straight throughout the exercise. Maintain a steady, quick pace. This exercise is about endurance, not speed, so focus on keeping a consistent rhythm rather than trying to go as fast as possible. Try to do this exercise for a set amount of time, such as one minute, rather than a set number of strides. As your endurance improves, you can gradually increase the duration of the exercise. Remember to breathe evenly and deeply throughout the exercise. Do not hold your breath. After you finish, take a moment to walk around and let your heart rate return to normal before moving on to the next exercise. Remember, the goal of this exercise is to improve endurance, so consistency and persistence are key. It may be challenging at first, but with regular practice, you will see improvement.

semi squat jump (male)

Begin by standing tall with your feet shoulder-width apart. This is your starting position. Lower your body into a semi-squat position. Your thighs should be about half-way to parallel with the floor. Keep your back straight, your chest up, and your knees over your toes. From this semi-squat position, explode upwards into a jump. Use your arms to help propel your body upwards. As you land, control your body back into the semi-squat position. This is one repetition. Ensure that you land softly, with your knees slightly bent to absorb the impact. Repeat this movement for a set number of repetitions or for a set time period to build endurance. Remember to keep your core engaged throughout the exercise and to maintain proper form. No equipment is needed for this exercise as it uses your own body weight for resistance. This exercise is great for building endurance in your lower body, particularly your quadriceps, hamstrings, and glutes. It also helps to improve your balance and coordination. Remember to breathe throughout the exercise. Inhale as you lower your body into the semi-squat and exhale as you explode upwards into the jump. Start with a lower number of repetitions or a shorter time period and gradually increase as your endurance improves. Always warm up before starting the exercise and cool down afterwards to prevent injury.

scissor jumps (male)

To perform scissor jumps, start by standing straight with your feet shoulder-width apart. Your arms should be at your sides, and your body should be relaxed. Next, step your right foot forward about two feet. Bend both knees to lower into a lunge position. Your right knee should be directly above your right ankle, and your left knee should be hovering just above the ground. Your left heel should be lifted. This is your starting position. Now, push off with both feet, jumping up explosively. While you're in the air, scissor-kick your legs so you land with your left leg forward. Land as softly as possible to absorb the impact. This is one rep. Immediately lower into a lunge on the other side to complete one rep. Keep your core engaged and your chest lifted throughout the exercise. Aim to complete 3 sets of 10-15 reps, or as many as you can manage with good form. Remember to breathe throughout the exercise, inhaling as you lower into the lunge and exhaling as you jump. Scissor jumps are a high-intensity exercise that will help improve your endurance. They also target your glutes, quads, and hamstrings, making them a great lower-body workout. As you get stronger, try to increase the speed of your jumps or the number of reps you do.

run (equipment)

To perform the running exercise, you don't need any equipment other than your own body weight. Here's how to do it: 1. Start by standing tall with your feet hip-width apart. Your arms should be at your sides. 2. Begin to jog in place or forward, lifting your knees high and swinging your arms in rhythm with your steps. Keep your back straight and your shoulders relaxed. 3. Gradually increase your speed as your body warms up. Make sure to land softly on the balls of your feet and roll forward to push off again. 4. Maintain a steady pace that allows you to continue running without becoming overly fatigued. This will help build your endurance. 5. Keep your breathing steady and rhythmic. Inhale for three steps, then exhale for two. This pattern can help prevent side stitches. 6. Aim to run for at least 20-30 minutes at a time for an effective endurance workout. Over time, try to increase the duration of your runs. 7. After your run, cool down by walking for a few minutes. Then, stretch your legs to help prevent muscle stiffness and soreness. Remember, it's important to listen to your body and not push yourself too hard, too fast. Increase your speed and distance gradually as your endurance improves.

run

Begin by finding a flat, open space where you can run without any obstructions. This could be a park, a track, or even a quiet neighborhood street. 1. Start by warming up your body with a brisk walk or a light jog for about 5-10 minutes. This will help to increase your heart rate and prepare your muscles for the exercise. 2. After warming up, start running at a comfortable pace. Make sure to keep your back straight, your arms at a 90-degree angle, and your gaze forward. 3. As you run, focus on your breathing. Try to maintain a steady rhythm, inhaling through your nose and exhaling through your mouth. 4. Aim to run for at least 20 minutes to build endurance. If you're a beginner, you may need to start with shorter runs and gradually increase your time as your endurance improves. 5. After you've finished running, cool down with a slow walk or gentle stretching. This will help to prevent muscle stiffness and soreness. Remember, the goal of this exercise is to improve endurance, not speed. So, focus on maintaining a steady pace rather than trying to run as fast as you can. As your endurance improves, you'll be able to run for longer periods of time without getting tired. Always listen to your body and stop if you feel any pain or discomfort. It's better to take a break and rest than to risk injury. No special equipment is needed for this exercise, just your body weight and a good pair of running shoes.

push to run

Begin by standing straight with your feet shoulder-width apart. This is your starting position. Next, bend your knees and lower your body into a squat position. Make sure your knees are aligned with your toes and your back is straight. From the squat position, place your hands on the ground in front of you and kick your feet back to get into a high plank position. Your body should form a straight line from your head to your heels. Perform a push-up by bending your elbows and lowering your body towards the ground. Push your body back up to the high plank position. Finally, jump your feet forward to the outsides of your hands, then explosively jump up, reaching your arms overhead. Land softly and immediately lower into a squat to start the next rep. This is one repetition. Aim to complete as many repetitions as you can in a set amount of time, such as 30 seconds, to build endurance. Remember to maintain proper form throughout the exercise to prevent injury. This exercise, Push to Run, uses your body weight to target your endurance. It's a full-body workout that engages multiple muscle groups at once, increasing your heart rate and boosting your overall fitness level.

mountain climber

To perform the Mountain Climber exercise, start by getting into a high plank position. Place your hands directly under your shoulders, slightly wider than shoulder-width apart. Your body should form a straight line from your head to your heels. Next, lift your right foot off the floor and slowly raise your knee as close to your chest as you can. Return to the starting position and repeat the movement with your left leg. That's one rep. Keep alternating legs and pick up the pace until it feels a little like running in place in a plank position. Remember to keep your core engaged, your back flat, and your body in a straight line throughout the exercise. Aim for 30 seconds of mountain climbers, but if you're a beginner, it's okay to start with 10 to 15 seconds and gradually work your way up as your endurance improves. This exercise is a great way to build endurance and strength in your core, legs, and arms, all while getting your heart rate up.

jack jump (male)

1. Stand upright with your feet hip-width apart. This is your starting position. 2. Bend your knees slightly and jump up into the air as high as you can. 3. As you jump, spread your legs to be about shoulder-width apart. At the same time, stretch your arms out and over your head. 4. As you land, go back to the squat position by bending your knees. Your feet should land softly on the ground, shoulder-width apart. Your arms should come back down to your sides. 5. Immediately jump up again and repeat the movements. 6. Continue this exercise for a set amount of time or for a specific number of repetitions to build endurance. Remember to maintain a steady rhythm throughout the exercise and keep your core engaged. This exercise is a full-body workout that improves cardiovascular endurance and strength.

jack burpee

To perform a Jack Burpee, start by standing straight with your feet shoulder-width apart. This exercise requires no equipment, just your body weight. 1. Begin the exercise by dropping into a squat position. Place your hands on the ground in front of you. 2. Kick your feet back into a push-up position, while keeping your hands firmly on the ground. Ensure your body forms a straight line from your head to your heels. 3. Perform a push-up by lowering your body until your chest almost touches the floor. Push your body back up to the original position. 4. Immediately jump your feet back in towards your hands, returning to the squat position. 5. From the squat position, explode upwards into a jumping jack. Jump up, spreading your legs out to the side and swinging your arms above your head. 6. As you land, bring your legs back to shoulder-width apart and your arms back to your sides, returning to the starting position. 7. Repeat the exercise for as many reps as you can handle. Aim for at least 10 to 15 reps per set for a good endurance workout. Remember to maintain a brisk pace throughout the exercise to keep your heart rate up and to maximize the endurance benefits. Always keep your core engaged and your back straight during the push-up and jumping jack movements to prevent injury.

high knee against wall

To perform the high knee against wall exercise, start by standing straight facing a wall. Your feet should be hip-width apart. Next, place your hands flat against the wall at chest height. Lean forward slightly, putting some of your weight onto your hands. Now, begin the exercise by lifting your right knee as high as you can towards your chest. Your thigh should be parallel to the floor. Keep your foot flexed as you do this. Lower your right knee back down and immediately lift your left knee in the same manner. Continue alternating knees, lifting them as high as you can each time. The movement should be quick and controlled, similar to running in place. Keep your core engaged throughout the exercise to maintain balance and stability. Aim to do this exercise for a set amount of time, such as 30 seconds to a minute, to build endurance. As your fitness level improves, you can increase the duration. Remember to breathe evenly throughout the exercise and maintain a steady pace. This exercise not only builds endurance but also strengthens your core and lower body. Always consult with a fitness professional if you're unsure about the correct form or if you have any health concerns.

half knee bends (male)

1. Stand upright with your feet shoulder-width apart. This is your starting position. 2. Slowly bend your knees and lower your body. Keep your back straight and ensure your knees don't go beyond your toes. Lower yourself until your thighs are parallel with the floor. 3. Hold this position for a few seconds. This is the half knee bend position. 4. Push through your heels to return to the starting position. 5. Repeat this movement for a set of 10-15 reps. 6. For endurance training, aim to complete 3-5 sets with a 60-second rest between each set. Remember to keep your movements slow and controlled, and focus on maintaining good form throughout the exercise. This exercise can be done without any equipment, using just your body weight for resistance.

burpee

To perform a burpee, start by standing straight with your feet shoulder-width apart. 1. Lower your body into a squatting position and place your hands on the floor in front of you. 2. Kick your feet back, so you are in a push-up position, and lower your chest to the floor. 3. Push your chest back up to the push-up position and immediately return your feet back to the squat position as quickly as possible. 4. Jump up as high as you can while raising your arms overhead and return to the starting position. 5. Repeat this process as many times as you can to build endurance. Remember to keep your body tight throughout the exercise and land softly on your feet to avoid injury. No equipment is needed for this exercise, just your body weight.

bear crawl

To perform the bear crawl exercise, start by getting down on all fours. Your hands should be directly under your shoulders and your knees under your hips. Lift your knees off the ground so you're balancing on your hands and toes. This is your starting position. Now, start moving forward by taking a small step with your right hand and left foot at the same time, and then another small step with your left hand and right foot. Continue the crawl, alternating hands and feet. Keep your hips low and your head up. Ensure your back remains flat and your core is engaged throughout the exercise. This will help to maintain balance and stability. Remember to breathe normally and maintain a steady pace. The bear crawl is an endurance exercise, so try to keep going for as long as you can. Start with short distances or durations and gradually increase as your endurance improves. No equipment is needed for this exercise as it uses your own body weight for resistance. To finish the exercise, slowly lower your knees back to the ground. Stand up slowly, as you may feel a little dizzy after the bear crawl. Remember to stretch your muscles after the exercise to prevent stiffness and soreness.

back and forth step

To perform the Back and Forth Step exercise, you won't need any equipment, just your body weight. This exercise is great for building endurance. 1. Stand straight with your feet hip-width apart. This is your starting position. 2. Step forward with your right foot, landing on the ball of your foot. Your left foot should remain in place. 3. Push off with your right foot and return to the starting position. 4. Now, step backward with your right foot, landing on the ball of your foot. Your left foot should remain in place. 5. Push off with your right foot and return to the starting position. 6. Repeat these steps with your left foot. This completes one repetition. Remember to keep your back straight and your core engaged throughout the exercise. Start with a set of 10 repetitions and gradually increase as your endurance improves. This exercise is not only good for endurance but also helps improve balance and coordination.

astride jumps (male)

Begin by standing straight with your feet shoulder-width apart. This is your starting position. Next, jump up and spread your legs wider than shoulder-width apart while in the air. As you land, bend your knees slightly to absorb the impact. This should be a fluid motion, so as soon as you land, immediately jump back up and bring your legs back together. Remember to keep your core engaged throughout the exercise and try to land softly to avoid injury. Repeat this jumping in and out motion for a set amount of time or for a certain number of repetitions. For endurance training, aim for longer sets, such as 1 minute of continuous astride jumps, or high repetitions, such as 20-30 jumps per set. Remember to breathe evenly throughout the exercise and maintain a steady pace. This exercise is not about speed, but rather about maintaining a consistent rhythm and intensity for an extended period of time. As you get more comfortable with the exercise, you can increase the intensity by jumping higher or faster, or by adding more time or repetitions to your sets. Always remember to warm up before starting the exercise and cool down afterwards to prevent injury.
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