How to Build Endurance with Full Body Workouts in Just 2 Weeks

Are you struggling to find time for long workouts or feeling intimidated by the gym? You’re not alone. Many busy professionals want to improve their endurance but face constraints like limited time, small spaces, and lack of equipment. The good news? You can build your endurance effectively with full-body workouts in just 2 weeks, all from the comfort of your home.

Quick Stats Box:

• Total Time: 20-25 minutes (including warm-up and cool-down)
• Equipment Needed: None (optional yoga mat for comfort)
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 150-250 calories depending on intensity

Warm-Up (5 minutes)

Perform each movement for 30 seconds, moving smoothly from one to the next to prepare your body for the workout.

1. Arm Circles: Stand tall and extend your arms out to the side. Make small circles forward, then backward.
2. High Knees: Jog in place while bringing your knees up toward your chest.
3. Bodyweight Squats: Stand with feet shoulder-width apart and lower into a squat, keeping your chest up.
4. Torso Twists: Stand with feet shoulder-width apart, twist your torso side to side.
5. Leg Swings: Hold onto a wall for balance and swing one leg forward and backward, then switch legs.

Full Body Workout Plan

Week 1

Complete 3x per week with rest days in between.

| Exercise Name | Reps | Sets | Rest | Form Cue | Modification | |-----------------------------|-----------|------|---------------|------------------------------------------|-----------------------------------| | Push-Ups (knee push-ups) | 10-15 | 3 | 45 seconds | Keep your body in a straight line. | Perform on knees for easier version. | | Bodyweight Squats | 15-20 | 3 | 45 seconds | Push through your heels as you rise. | Reduce depth to ease difficulty. | | Plank | 30 seconds| 3 | 45 seconds | Keep your body straight from head to heels. | Drop to knees for an easier version. | | Lunges (reverse lunges) | 10 each leg | 3 | 45 seconds | Step back and keep your front knee over your ankle. | Step shorter for easier version. | | Mountain Climbers | 30 seconds| 3 | 45 seconds | Drive your knees toward your chest quickly. | Slow down the pace for easier version. |

Week 2

Complete 3x per week with rest days in between. Increase intensity by adding reps or sets.

| Exercise Name | Reps | Sets | Rest | Form Cue | Modification | |-----------------------------|-----------|------|---------------|------------------------------------------|-----------------------------------| | Push-Ups (knee push-ups) | 15-20 | 4 | 45 seconds | Keep your body in a straight line. | Perform on knees for easier version. | | Jump Squats | 10-15 | 4 | 45 seconds | Explode up and land softly. | Remove the jump for easier version. | | Side Plank | 20 seconds each side | 4 | 45 seconds | Keep your body straight and hips lifted. | Drop to your knee for easier version. | | Alternating Side Lunges | 10 each side| 4 | 45 seconds | Keep your chest up and sink into your hips. | Step shorter for easier version. | | Burpees | 30 seconds| 4 | 45 seconds | Land softly and keep your core tight. | Step back instead of jumping for easier version. |

Cool Down (3-5 minutes)

Hold each stretch for 20-30 seconds to help your muscles recover.

1. Standing Quad Stretch: Stand on one leg, pull your other foot towards your glutes.
2. Hamstring Stretch: Sit on the ground and reach for your toes.
3. Cat-Cow Stretch: On all fours, alternate between arching your back and dipping it down.
4. Child’s Pose: Kneel and sit back on your heels, reaching your arms forward on the ground.

Complete in: Approximately 20-25 minutes.

Conclusion and Next Steps

By following this structured 2-week plan, you’ll build your endurance effectively without needing a gym or equipment. After completing these two weeks, consider progressing by increasing the intensity of your workouts or incorporating additional exercises.

To maintain your progress, aim for 3x per week workouts, and feel free to mix in different exercises to keep things fresh. For personalized coaching and real-time feedback, consider HipTrain’s live 1-on-1 video training sessions.