Boost Your Endurance with This Simple 4-Round Bodyweight Workout
Discover an easy, equipment-free workout that tests and builds your muscular endurance. Perfect for all fitness levels, this routine strengthens your arms, chest, core, and legs.
Try this quick and effective workout as a way to challenge your endurance or as a light training session.
This set of exercises is designed to enhance stamina while strengthening key muscle groups including your arms, chest, core, and legs—all without the need for any equipment, not even a pull-up bar.
However, if you are over 35 years old and have low fitness levels, significant excess weight, or medical conditions that limit high-intensity activity, consider modifying the movements and working at your own comfortable pace.
How to Perform the Workout
The routine includes the following exercises:
- 10 push-ups, lowering your chest to the floor;
- 10 jump-ins from a plank position;
- 10 jumping lunges, alternating legs;
- 10 leg raises behind the head from a lying position, touching toes to the floor.
Set a timer and complete the exercises consecutively without resting. Finishing four rounds in under 3 minutes is excellent; under 3 minutes 30 seconds is good; and under 4 minutes is satisfactory.
Exercise Tips
Focus on maintaining proper form throughout each movement.
Push-Ups
Start in a plank position, lower yourself until your chest touches the floor, then push back up. Keep your elbows close to your body rather than flared out.
During the test, your form may falter—your lower back might sag or your body might move in a wave-like motion. This is acceptable if aiming for a faster time but avoid it if using the routine for training.
Engage your core to maintain a straight back and protect your lower spine. To make it easier, perform push-ups from your knees or against a low surface.
Jump-Ins from Plank
From the plank position after push-ups, jump your feet forward toward your hands, bringing your knees close to your chest, then jump back to plank. Repeat 10 times before moving on.
Jumping Lunges
Perform alternating lunges with a jump, touching the back knee lightly to the ground. To avoid injury, execute this exercise on a softer surface such as grass or a sports court with cushioning.
Leg Raises Behind the Head
Lie on your back with legs straight and hands flat on the floor beside you. Lift your legs, fold your body in half, and touch your toes to the floor behind your head. Lower your heels to the floor fully before repeating.
If this movement is too challenging, substitute with a crunch: lie on your back, hands behind your head, knees bent, and lift your upper body toward your knees.
Share how quickly you completed the workout!
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