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The #1 Daily Workout To Improve Your Endurance

Build up your endurance by adding this daily workout to your routine.
FACT CHECKED BY Alexa Mellardo

I often remind my clients that endurance is a crucial aspect of fitness. Adding a targeted workout to your routine can significantly enhance your stamina, which is why I've put together the #1 daily workout to improve your endurance. High-intensity interval training (HIIT) has emerged as a powerhouse for building endurance. This workout alternates between short bursts of intense activity and periods of rest, creating an effective way to boost cardiovascular fitness.

Embrace this #1 daily HIIT workout to improve your endurance and witness positive changes in your fitness journey. Listen to your body, gradually increase intensity, and consult with professionals if needed. Achieve a fitter, more resilient you through this efficient and adaptable workout routine.

Below, you'll find the ultimate daily workout to improve your endurance. During these high-intensity intervals, the body demands increased oxygen consumption and energy production, pushing the cardiovascular and respiratory systems to work at their maximum capacity. This leads to improved cardiovascular efficiency, increased stroke volume, and enhanced oxygen utilization by the muscles. Read on to learn all about this routine, and when you're finished working out, be sure to check out People Swear by the '4-1-1' Workout Method to Strip Away Body Fat.

Jumping Jacks

how to do jumping jacks demonstration

Begin with your feet together and your arms by your sides. Jump your feet out and raise your arms overhead. Jump back to the starting position, and repeat. Start with one minute of jumping jacks. Make sure to land softly to protect your joints.

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Dynamic Lunges

alternating walking lunges

Stand tall with your hands on your hips. Step forward with one foot, and drop your knee as you descend into a lunge. Push off your foot to come back up. Perform two sets of 10 dynamic lunges on each leg. Focusing on stretching and activating your leg muscles.

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High Knees

high knees illustration

High knees are basically like running in place as you lift your knees as high up as possible. Run for one minute to further increase your heart rate.

Sprinting in Place

Sprint in place at maximum effort, lifting your knees as high as you can. Repeat for 30 seconds.

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Jumping Squats

jump squats

Stand with your hands on your hips (or placed at the back of your head) and your feet shoulder-width apart. Perform a squat. Once you reach the bottom, explode into a jump, and land softly on your feet. Repeat for 30 seconds.


illustration of burpees

Start in a standing position, drop into a squat position, and kick your feet back into a plank. Perform a pushup, jump your feet back to the squat position, and explosively jump up. Repeat for 30 seconds.

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Walking in Place


Slow down your pace, and walk in place to bring your heart rate down. Repeat for 30 seconds.

Low-Intensity Jog

woman running

Jog in place at a slower pace to recover before the next high-intensity phase. Repeat for 30 seconds.

Continue alternating between high-intensity (exercises one through six) and rest or low-intensity phases (exercises seven and eight) for a total of 15 to 20 minutes. Adjust the duration based on your fitness level.

Tyler Read, BSc, CPT
Tyler Read is a personal trainer and has been involved in health and fitness for the past 15 years. Read more about Tyler
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