In the video below, they show some tough bodyweight exercises that will definitely improve endurance. This isn’t a dumbbell workout (completing each of these with little rest would be extremely tough). Instead, I recommend including a 2-3 of these exercises into another bodyweight workout that includes push-ups, planks, lunges, etc. Each of these exercises is an effective way to get your blood pumping without any equipment or even a ton of space.
If you really wanted a tough workout, you could couple 2-3 of the exercises shown, into the Burner Dumbbell HIIT workout.
The key to incorporating these exercises into your workout is varying the intervals you do so you can work on everything from your endurance to your explosive power.
REMEMBER: KEEP YOUR HARD DAYS HARD & EASY DAYS EASY. So I would recommend completing these bodyweight exercises to improve your endurance after a long run or as a part of a HIIT workout.
Alternative (code for slightly easier or harder) ways of doing each exercise are shown. This is helpful, especially for beginners.
- Lateral hop bulldog – kind of like a burpee, but with a side hop. You also don’t get in a full plank/push-up position. Instead, it’s more like a bear crawl position and then jump back up. This targets the quads more. The lateral portion of the exercise will definitely help stability, particularly in your hips, which helps to prevent all sorts of injuries.
- The half burpee – not only works chest, but also your core and quads. This one will really gets you tired & works your hips.
- Squat Double Lunge – I think she’s putting it mildly when she says this exercise is a great way to “challenge your legs.” Trust me, when I performed this circuit, the first 2 exercises, challenged my legs, this 3rd exercise destroyed them. Take a look at the videos to see some alternative (aka easier ways to complete a variation of this exercise).
- Bear crawl with sit thru – Strength exercise. Go slow & concentrate on proper form. Take small steps and try to keep your hips still. This one will definitely help your running form. If you’re gassed and can’t main
- Banana Spilt – just like it sounds, this one’s a little of everything for the core, but it is considered an active rest. Keep your feet up in the air when you roll onto your side. Putting your legs out in a “Y” shape and keeping your legs off the ground will work your glutes & hips as well. This is critical for injury prevention & superior performance. Also shown are some variations for beginners.