Do you want to be able to exercise without getting out of breath or plan a longer bike trip and not be fatigued at the first hill? Do you want better endurance? This can all be improved with the appropriate training.

Thinking about ‘Fitness’ We commonly refer to it as "fitness" and most often talk about it when we feel fatigued too easily. Most people recognize it when they are out of breath too quickly from sports activities or any additional effort. We remember that… it used to be better. We could run faster and longer, chasing the bus and running up to the fourth floor didn’t cause any problems, and we did strength training in a steady rhythm, and we still had enough strength for specific aerobics at the end. If you feel your endurance does not keep up with your sports ambitions, then you must include this it in your training.

What is endurance? It is easily defined as the body's ability to carry out intense physical effort over a long period of time and the associated resistance to fatigue. You can achieve improved endurance by performing exercises that increase the work of the entire circulatory system, i.e. accelerate the heart rate and activate large muscle groups. So, by excessively training your biceps, you cannot increase your endurance, but by training lunges, you will.

The benefits of endurance training Regularly performed endurance training leads to many positive changes in your body: You can increase your maximum VO2 max (an indicator of how much oxygen your body will use during exercise). You can increase the strength of your heart. You can increase the number of cells in the muscles responsible for energy production. You can strengthen joints and tendons. You can even develop your speed and agility as well as maneuverability, which are other important motor skills.

Exercises to improve endurance

The basis of endurance training is performing an intense series of exercises that involve many muscle groups with short breaks that allow you to slightly slow down your heart rate, recover marginally but keep it above the resting level.

Series of squat jumps

Stand freely, legs quite wide apart. To correctly perform a squat, we squat until the legs form an angle of 90 degrees in relation to the knees. As we straighten our legs, we power up hard and attempt our highest possible jump. When you land, we simply reset and repeat the next repetition.


A very popular endurance exercise often used in the military is the burpees. To start, stand up straight, squat, throw both legs back and assumer a press-up position, power hard back up to return to the squat and then jump up. Repeat until failure.

Walking lunges with weight

Once you have mastered the technique for lunges, you can use them to increase your endurance. Grab dumbbells in your hands or put a barbell or a load bag on your shoulders (note, the weight should not be too heavy, rather it should help stabilize your posture whilst adding some extra resistance) and lunge for several meters. Turn back and continue our ‘lunging walk’. Of course, this exercise is difficult to perform when training in a small home gym, but it can be done on the spot by alternating legs.

Mountain climbers

Perform this exercise by starting in a supported position as if you were going to do a push-up. Alternately raise your legs and try to bring the knee as close to your chest as possible. Guide your leg sideways so that you do not lift your hips up and always maintain a straight support position.

How many sets and how long and how often should you train for stamina and endurance? If you want to feel your endurance improve, plan a 6-week working period. Are you a person training at least twice a week? Add three or four endurance exercises to each workout. About 16 repetitions, 1,2,3 sets each (increase the number of series gradually, e.g., in the second or third week). The key to success and growth here is the pace we maintain and the shortness of our rest periods. This will be hard. If, while exercising, you feel that you are at your absolute limit, reduce the number of reps. Progress is important so in the third week of your plan, you should feel that the plan is getting easier and that you can add another exercise or increase the reps.