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5 Best Workouts To Boost Your Endurance & Stamina

Build up your endurance and stamina with a trainer's top workouts.
FACT CHECKED BY Alexa Mellardo

Endurance and stamina are crucial components of overall fitness, enabling my clients to sustain physical activity for longer durations without fatigue. Whether you're an athlete preparing for a competition or someone looking to enhance your day-to-day stamina, incorporating specific workouts into your routine can make a significant difference. Here are five effective workouts to boost endurance and stamina.

Incorporating these workouts into your fitness routine will improve your endurance and stamina and provide a diverse and challenging approach to overall fitness. Remember to start at an appropriate level and gradually progress to more intense workouts as your strength and endurance improve. In addition, always consult with a fitness professional or healthcare provider before starting a new exercise regimen—especially if you have any pre-existing health conditions.

Keep reading for my five best workouts to boost endurance and stamina. And when you're finished, be sure to check out I Tried 3 Pairs of Brooks Running Shoes & One Beats the Rest by a Mile.

Workout #1: High-Intensity Interval Training (HIIT) Circuit

Our workouts to boost endurance and stamina kick off with high-intensity interval training (HIIT). HIIT is a powerhouse for boosting endurance and stamina. This workout combines explosive movements like jump squats, burpees, and mountain climbers, engaging multiple muscle groups simultaneously. Jump squats enhance lower-body strength, burpees elevate the heart rate, and mountain climbers add a dynamic element, targeting the core. The interval nature of HIIT challenges the cardiovascular system, pushing your body to adapt and perform efficiently under varying intensities. This circuit is designed to improve both anaerobic and aerobic capacities, fostering overall endurance.

1. Jump Squats

jump squats

Land softly after each jump to minimize impact. Start with three sets of 15 reps. Increase sets and reps gradually as you build endurance.

2. Burpees


Drop into a low squat, then a high plank, and perform a pushup. Jump your feet up to meet your hands, then explosively jump up, reaching both arms overhead. Maintain a brisk pace to elevate your heart rate. Focus on proper form to maximize effectiveness. Perform four sets of 12 reps.

3. Mountain Climbers

mountain climber

Maintain a plank position with a quick, controlled leg movement as you alternate between bringing one knee up to your chest, and then the other. Increase the intensity by incorporating faster-paced intervals. Begin with three sets of 20 reps.

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Workout #2: Running Intervals

Running intervals are a classic yet effective method to enhance cardiovascular endurance and stamina. Sprinting, jogging, and hill sprints work together to elevate heart rate, increase lung capacity, and strengthen the leg muscles. The intermittent burst of high-intensity sprints challenges your body to recover quickly during the jogging phases, promoting cardiovascular efficiency. Hill sprints, in particular, add resistance, boosting both strength and stamina. Incorporating these running intervals into your routine not only improves your running performance but also builds a solid foundation for overall endurance.

1. Sprinting

sprinting exercise

Start with five sets of 30-second sprints. Allow adequate rest between sprints to recover. Gradually increase sprint duration and decrease rest periods.

2. Jogging

treadmill sprints

Incorporate three sets of five minutes of jogging. Maintain a steady pace to improve cardiovascular endurance. Extend jogging durations as stamina improves.

3. Hill Sprints

Begin with four sets of 20-second hill sprints. Choose a challenging incline for maximum benefits. Increase the number of sets and incline as your fitness progresses.

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Workout #3: Cycling Endurance Workout

Cycling provides a low-impact yet highly effective means of improving stamina. Long-distance cycling establishes a baseline endurance level, while interval cycling adds bursts of intensity, mimicking real-world scenarios where energy output fluctuates. Hill climbs introduce resistance, targeting the muscles differently and promoting strength development. This workout is designed to enhance cardiovascular health, leg strength, and overall endurance, making it an excellent choice for those seeking a challenging yet accessible routine.

1. Long-Distance Cycling

biking outdoors concept

Start with two sets of 20 minutes. Maintain a consistent pace to improve cardiovascular endurance. Gradually increase cycling duration over time.

2. Interval Cycling


Perform six sets of one-minute high-intensity cycling. Follow each high-intensity interval with two minutes of moderate cycling. Adjust intensity and duration based on fitness levels.

3. Hill Climbs

Begin with three sets of 10-minute hill climbs. Choose varying inclines to challenge different muscle groups. Increase intensity by adjusting resistance and incline.

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Workout #4: Swimming Stamina Set

Swimming is a full-body workout that not only builds endurance but also enhances muscular strength and flexibility. Freestyle swimming targets the upper body and improves cardiovascular health while treading water engages the lower body and promotes endurance. The butterfly stroke, with its demanding technique, works multiple muscle groups simultaneously. This swimming stamina set offers a unique and enjoyable way to build endurance, making it suitable for individuals of various fitness levels seeking a comprehensive aquatic workout.

1. Freestyle Swimming

Start with four sets of 100 meters. Maintain a steady pace to improve overall endurance. Increase distance gradually as stamina builds.

2. Treading Water

Perform three sets of five minutes. Incorporate leg movements to engage the lower-body muscles. Extend duration as comfort and stamina increase.

3. Butterfly Stroke

Begin with three sets of 50 meters. Focus on proper technique for an effective full-body workout. Increase distance as proficiency and stamina improve.

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Workout #5: CrossFit Endurance WOD

These workouts to boost endurance and stamina wrap up with CrossFit. CrossFit endurance workouts incorporate diverse exercises to push the boundaries of both strength and stamina. Rowing is an intense cardiovascular exercise, complemented by kettlebell swings that engage the core and lower body. Box jumps add an explosive element, challenging your agility and leg strength. This CrossFit routine is tailored to improve endurance, cardiovascular health, and overall athleticism. By incorporating functional movements and varied intensities, this workout helps you develop a well-rounded stamina foundation for a wide range of physical activities.

1. Rowing

illustration of man rowing

Maintain a consistent rowing pace to improve cardiovascular endurance. Gradually increase rowing distance and intensity. Start with three sets of 500 meters.

2. Kettlebell Swings

kettlebell swings

Engage the core, and use proper hip hinge technique. Increase weight and reps as strength and endurance improve. Perform four sets of 20 reps.

3. Box Jumps

illustration of box jump exercises to avoid after 50

Focus on a soft landing and explosive upward movement. Adjust box height and reps based on fitness levels. Begin with three sets of 15 jumps.

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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