Endurance + Conditioning (4x/week) routine

This program balances different training modalities to build comprehensive fitness without burnout. By combining aerobic base building with HIIT power sessions, you develop both the aerobic capacity for sustained effort and the anaerobic power for explosive movements. The four-day structure allows proper recovery while maintaining consistent stimulus for cardiovascular adaptation and metabolic improvements.

You'll train:

• Day 1 (Mon): Aerobic Base Building - Low Lunge Twist, Running, Bodyweight Squat
• Day 2 (Tue): HIIT Power Training - Jump Squat, Mountain Climber, High Knee Steps
• Day 3 (Thu): Strength Endurance Circuit - Kettlebell Swing, Dumbbell Swing, Burpee
• Day 4 (Sat): Metabolic Conditioning - Jumping Jack, Jump Squat, Mountain Climber

The first three days each session 30-45 minutes, with varied intensities and work-to-rest ratios optimized for each training goal. The metabolic sessions blend strength and cardio demands.

Every session builds fitness through progressive overload. Aerobic sessions establish base conditioning while HIIT sessions develop explosive power and recovery capacity. Strength endurance circuits bridge the gap by using strength movements in cardiovascular formats. Metabolic conditioning sessions challenge your ability to maintain power output under fatigue, developing the kind of conditioning that transfers directly to sports and life demands.

This approach ensures you're building complete fitness that goes beyond simple cardio. You'll develop the aerobic base for sustained activity, the power systems for explosive efforts, and the strength endurance to maintain performance when fatigue sets in.