Training your muscles to contract repeatedly without weariness is called muscular endurance. These workouts are great for building muscle endurance across muscle groups:
1. Bodyweight Squats
To address quadriceps, hamstrings, and glutes, do 20+ bodyweight squats. Maintain good form throughout the exercise.
2. Push-Ups
Push-ups work chest, shoulders, and triceps. Try 15+ repetitions with different hand placements (wide, narrow, staggered) for challenge.
3. Planks
Stay in a plank position for 30 seconds to 2 minutes to improve your abs, obliques, and lower back. Keep your body straight from head to heels.
4. Cycling
Bike workouts enhance lower body endurance. Whether on a stationary bike or outdoors, aim for 30 minutes or more at moderate exertion.
5. Jumping Jacks
Jumping jacks increase heart rate and endurance. Keep a steady rhythm and use your leg muscles with each jump.
6. Burpees
Workout with burpees for full-body endurance. Perform burpees with proper squat, plank, push-up, and jump sequences.
7. Rowing Machine
Rowing machines work the upper body, back, and legs and boost cardio. Row for longer at moderate intensity.
8. Bodyweight Lunges
Bodyweight lunges strengthen quadriceps, hamstrings, and glutes and increase lower body endurance. Practice alternating legs and perfect form.
9. Pull-Ups or Chin-Ups
Pull-ups and chin-ups strengthen the back, biceps, and shoulders and increase upper body endurance. Use an overhand or underhand grip and do many repetitions.
10. Circuit Training
Include circuit training with exercises targeting different muscle groups. To build muscle endurance, do each circuit exercise with little rest.