How to Build Endurance with Full Body Workouts: A 6-Week Plan

In the fast-paced world of 2026, busy professionals often struggle to find time for effective workouts that truly build endurance. You might feel intimidated by long gym sessions or overwhelmed by complex routines. The good news? You can build endurance right at home with a structured 6-week full body workout plan that requires no equipment and fits into your schedule.

Quick Stats:

• Total Time: 25-30 minutes per session
• Equipment Needed: None
• Difficulty Level: Beginner-friendly
• Calories Burned: Approximately 200-300 calories depending on intensity

Week 1-2: Foundation Building

Warm-Up (5 Minutes)

1. High Knees: 30 seconds
2. Arm Circles: 30 seconds (15 seconds forward, 15 seconds backward)
3. Bodyweight Squats: 1 minute
4. Dynamic Lunges: 1 minute
5. Torso Twists: 1 minute

Workout Plan

| Exercise | Reps | Sets | Rest | Form Cue | Modification | |--------------------------|------------|------|-----------------|------------------------------------|-----------------------------------| | Bodyweight Squats | 15 reps | 3 | 45 seconds | Keep your chest up and back straight | Reduce depth of squat | | Push-Ups (Knee or Full) | 10 reps | 3 | 45 seconds | Elbows at 45 degrees to your body | Do push-ups on knees | | Plank | 30 seconds | 3 | 45 seconds | Keep your body in a straight line | Drop knees to the ground | | Jumping Jacks | 30 seconds | 3 | 45 seconds | Land softly to reduce impact | Step side-to-side |

Cool-Down (3-5 Minutes)

1. Standing Forward Bend: 1 minute
2. Child's Pose: 1 minute
3. Seated Hamstring Stretch: 1 minute

Complete in: 25-30 minutes

Week 3-4: Increasing Intensity

Warm-Up (5 Minutes)

1. Butt Kicks: 30 seconds
2. Arm Crosses: 30 seconds
3. Lateral Lunges: 1 minute
4. Hip Circles: 1 minute
5. Dynamic Stretching: 1 minute

Workout Plan

| Exercise | Reps | Sets | Rest | Form Cue | Modification | |--------------------------|------------|------|-----------------|------------------------------------|-----------------------------------| | Split Squats | 12 reps per leg | 3 | 45 seconds | Keep your front knee behind your toes | Use a chair for support | | Incline Push-Ups | 12 reps | 3 | 45 seconds | Hands slightly wider than shoulders | Do on knees | | Side Plank | 20 seconds per side | 3 | 45 seconds | Stack your feet and lift your hips | Drop bottom knee to the ground | | Burpees | 8 reps | 3 | 45 seconds | Jump up explosively at the top | Step back instead of jump |

Cool-Down (3-5 Minutes)

1. Lying Quad Stretch: 1 minute per leg
2. Seated Forward Bend: 1 minute
3. Cobra Stretch: 30 seconds

Complete in: 25-30 minutes

Week 5-6: Peak Performance

Warm-Up (5 Minutes)

1. Skaters: 30 seconds
2. Arm Swings: 30 seconds
3. Walking Lunges: 1 minute
4. High Kicks: 1 minute
5. Torso Rotations: 1 minute

Workout Plan

| Exercise | Reps | Sets | Rest | Form Cue | Modification | |--------------------------|------------|------|-----------------|------------------------------------|-----------------------------------| | Jump Squats | 12 reps | 3 | 45 seconds | Land softly and control your descent | Regular squats without jumps | | Diamond Push-Ups | 10 reps | 3 | 45 seconds | Hands close together under chest | Do on knees | | Plank Jacks | 15 reps | 3 | 45 seconds | Keep hips down as you jump | Step feet out instead of jumping | | Mountain Climbers | 30 seconds | 3 | 45 seconds | Drive knees towards your chest | Slow down the pace |

Cool-Down (3-5 Minutes)

1. Standing Side Stretch: 1 minute per side
2. Pigeon Pose: 30 seconds per leg
3. Child's Pose: 1 minute

Complete in: 25-30 minutes

Conclusion and Next Steps

After completing this 6-week plan, you should feel a significant boost in your endurance levels. To progress further, consider increasing the duration of each exercise or adding more sets. Alternatively, switch to more advanced variations of the exercises introduced in this plan.

For continued support and personalized coaching, consider trying out HipTrain's live 1-on-1 sessions. Our certified trainers provide real-time feedback to ensure you're getting the most out of your workouts.