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Exercises to improve stamina, muscular endurance, and overall performance

Endurance exercises

Endurance exercises build your ability to sustain effort: whether you're chasing longer runs, tougher sets, or simply more energy throughout the day. These workouts improve your cardiovascular capacity, muscular durability, and mental grit. From bodyweight routines to full gym sessions, endurance training helps you go the distance and come back stronger.

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Abdominal Air Bike

Abdominal Air Bike

Cardio exercises
Endurance exercises
HIIT exercises
Crossfit exercises
Bodyweight
Alternate Heel Touchers

Alternate Heel Touchers

Core exercises
Endurance exercises
HIIT exercises
Recovery exercises
+1
Bodyweight
Alternate Leg Raise

Alternate Leg Raise

Core exercises
Endurance exercises
HIIT exercises
Recovery exercises
+1
Bodyweight
Assault Bike Run

Assault Bike Run

Endurance exercises
Cardio exercises
HIIT exercises
Crossfit exercises
Machine
Battling Ropes

Battling Ropes

Endurance exercises
Cardio exercises
HIIT exercises
Crossfit exercises
Other
Bicycle Crunch

Bicycle Crunch

Core exercises
Endurance exercises
HIIT exercises
Bodybuilding exercises
Bodyweight
Bodyweight Full Squat With Overhead Press

Bodyweight Full Squat With Overhead Press

Strength exercises
Endurance exercises
HIIT exercises
Bodybuilding exercises
+1
Bodyweight
Bodyweight Squat

Bodyweight Squat

Strength exercises
Endurance exercises
HIIT exercises
Bodybuilding exercises
+1
Bodyweight
Bodyweight Step Up

Bodyweight Step Up

Strength exercises
Endurance exercises
HIIT exercises
Bodybuilding exercises
+1
Bodyweight
Burpee

Burpee

Endurance exercises
Cardio exercises
HIIT exercises
Crossfit exercises
Bodyweight
Burpee Box Jump

Burpee Box Jump

Endurance exercises
Cardio exercises
HIIT exercises
Crossfit exercises
Other
Burpee Broad Jump

Burpee Broad Jump

Endurance exercises
Cardio exercises
Hyrox exercises
HIIT exercises
+1
Bodyweight
Butt Kicks

Butt Kicks

Endurance exercises
Cardio exercises
HIIT exercises
Warm-up exercises
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Bodyweight
Calf Foam Roll

Calf Foam Roll

Strength exercises
Endurance exercises
Bodybuilding exercises
Recovery exercises
+1
Foam roller
Criss Cross Elbow To Knee

Criss Cross Elbow To Knee

Core exercises
Endurance exercises
HIIT exercises
Crossfit exercises
+1
Bodyweight
Dumbbell Decline Sit Up

Dumbbell Decline Sit Up

Strength exercises
Endurance exercises
Bodybuilding exercises
HIIT exercises
Dumbbell
Dumbbell Devils Press

Dumbbell Devils Press

Strength exercises
Endurance exercises
Cardio exercises
HIIT exercises
Crossfit exercises
Dumbbell
Dumbbell Step Up

Dumbbell Step Up

Strength exercises
Endurance exercises
HIIT exercises
Bodybuilding exercises
+1
Dumbbell (+1)
Dumbbell Thruster

Dumbbell Thruster

Strength exercises
Endurance exercises
HIIT exercises
Crossfit exercises
+1
Dumbbell
Elbow Up And Down Dynamic Plank

Elbow Up And Down Dynamic Plank

Core exercises
Endurance exercises
HIIT exercises
Crossfit exercises
+1
Bodyweight
Showing 1-20 of 52 exercises

Improve work capacity, reduce fatigue, and enhance recovery

Training goals for endurance development

Building endurance means training your body to perform at a moderate-to-high intensity for longer periods. It helps muscles tolerate more volume, keeps your heart and lungs efficient, and speeds up recovery between efforts. Whether you’re focused on athletic performance, weight loss, or just more consistent energy, endurance training is a smart long-term investment.

Train large muscle groups with high-rep, low-rest formats

Best endurance exercises for muscle and cardio conditioning

Some of the best endurance exercises include bodyweight circuits, rowing, cycling, kettlebell swings, battle ropes, and resistance training with higher reps. These movements challenge both your aerobic and muscular endurance. Structured intervals and supersets keep your heart rate elevated and muscles under tension: the perfect combo for lasting stamina.

Train endurance with bodyweight, cardio machines, or light resistance

Equipment options for endurance training

Endurance training doesn’t require heavy weights. In fact, you can make huge progress with bodyweight exercises like push-ups, jump squats, or burpees. Light dumbbells, kettlebells, or resistance bands add variety and challenge without overwhelming the muscles. Cardio machines like air bikes or rowers also work well for full-body endurance sessions.

Balance intensity and recovery for long-term gains

Training plans featuring endurance exercises

Endurance workouts are most effective when programmed with purpose. You’ll benefit from 2–4 sessions per week, with varied intensity and movements to avoid plateaus. That includes steady-state cardio, metabolic resistance circuits, and time-based sets. Our app helps you build a custom plan with endurance exercises tailored to your body, goals, and equipment: whether you’re training for sport, fat loss, or daily vitality.

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Frequently asked questions about endurance exercises

What’s the difference between cardio endurance and muscular endurance?

Cardio endurance is your heart and lungs’ ability to supply oxygen to your body over time — critical for sustained aerobic efforts like running or swimming. Muscular endurance, on the other hand, is your muscles' ability to perform repeated contractions without fatigue. While related, they target different systems. A complete endurance routine should address both for balanced performance.

Do I need equipment for endurance training?

No — many effective endurance workouts require no equipment at all. Bodyweight movements like mountain climbers, jump squats, push-ups, or burpees offer full-body challenges. If you want to add progression, tools like resistance bands, light dumbbells, or kettlebells introduce variety and intensity without needing a gym. The best results come from consistency, not complexity.

How often should I train for endurance?

Most people benefit from 2–4 endurance-focused sessions per week. The optimal frequency depends on your current fitness level, training goals, and recovery capacity. Beginners should start with two sessions, while advanced users can handle more volume if intensity and rest are balanced. Recovery plays a critical role in endurance gains, so it’s important to listen to your body and cycle intensity over time.

Can I improve endurance without doing cardio?

Yes, improving endurance isn’t limited to traditional cardio. You can build muscular endurance through high-rep strength training, timed circuits, and formats like EMOMs or AMRAPs. These methods condition your muscles to resist fatigue while still taxing your heart and lungs. When designed properly, strength-based endurance training can be just as effective — and often more engaging — than long steady-state cardio sessions.

What are the best endurance exercises?

The most effective endurance exercises combine cardio and strength-based movements that challenge your ability to sustain effort. This includes bodyweight circuits, kettlebell swings, rowing, cycling, and high-rep resistance training. These exercises target both your cardiovascular system and muscular stamina. Incorporating a mix of these helps prevent plateaus and promotes well-rounded endurance development.