Endurance workout at home

Endurance workout is also called, “aerobic exercise”,. Basically it consists of the activities which increase your breathing and heart rate such as , walking, jogging, swimming, biking and jumping rope.

The most classic exercise for endurance workout at home is jumping rope. Jumping rope for 10 minutes is equivalent to running for about half an hour. So If it is  too cold outside or you just want to stay at home! No problem, you can also build up your stamina right at your place without going out.

You probably remember the jumping jacks from your childhood. These are also perfect for endurance workouts at home. Other alternatives of endurance training at home include burpees, knee lifts, and rock climbers. As you can see, these are all exercises that get you moving. Optionally, you can also buy a stepper, a rowing machine or even a treadmill. Of course you can also use these to train your endurance, but they are more expensive.

Endurance exercises especially preferred by CrossFit practitioners, burpees are very intense, putting the cardiovascular system to work in a very short time. They do not require special equipment or a lot of space. To do a burpee, quickly alternate between the plank position and a jump, In just 10 minutes of burpees you can burn up to 100 calories. Apart from the high calorie consumption, burpees help to tone the muscles of the legs, thighs, buttocks, abdomen, chest and shoulders. If you have not exercised for a long time, it is recommended to start lightly to avoid injuries

Among the most effective endurance workout at home are the famous jumping jacks. Similar to burpees, with the help of jumping jacks you can burn around 100 calories in an hour. You can do them anywhere and easily integrate them into any circuit training. To perform this exercise, start from a standing position with your arms by your side. Jump and at the same time spread your legs and bring your palms together above your head. Jump again and return to the starting position. Jumping jacks also help tone the glutes, thighs and quadriceps

Does skipping rope remind you of your childhood? One more reason to do this exercise at home. Specialists often consider it one of the best endurance exercises and it is practiced by many athletes. Boxers for example jump rope to improve their coordination, speed and burn calories. If you jump rope for 20 minutes, you will burn around 220 calories! But beware, it is not easy at all. It can take quite a while to get used to this type of intense effort. But the effort is well worth it!

Next in series of Endurance workouts at home is mountain  climber. This exercise activates the muscles of the whole body and increases the heart rate. The basic movement is very useful for beginners, and for advanced players it can have various variations. From a plank position, alternately bring one knee to your chest – as if you were climbing a mountain. During the movement, keep your back straight and your abdomen tight. Apart from the cardio component, the exercise activates the arms, shoulders, chest and thighs. In 10 minutes of mountain climbers you can burn 150 calories.

You don’t necessarily have to leave the house or have a treadmill to enjoy the health benefits of running. Running in place can bring the same benefits. You may still find it boring to miss a landscape or the fresh air of a park, but it’s a trade-off worth making if you can’t leave the house. Especially since in 10 minutes you can get rid of 100 calories.

Endurance can be improved  easily, while doing endurance workouts at home. You can train it optimally with a load of 70-80% of your maximum pulse. You also have many options for doing endurance training at home. To improve your endurance in the long term, you need to exercise regularly and eat a healthy diet.

Recovery periods also play an important role. Do not underestimate them or you will overload your body. You not only improve your stamina, but also strengthen your mental fitness, your immune system and your cardiovascular system.