Ultimate Endurance Workout

Posted On Nov 10, 2021 By Lisa Traugott

Two women outside performing mountain climbers.

Endurance exercises increase your heart rate and breath for an extended period of time. This leads to all sorts of body benefits. They maintain and strengthen your muscles. Lean muscle mass translates into a faster metabolism, which is key if your goal is to lose weight. Even if weight loss isn’t your primary objective, endurance exercises improve your circulation, which increases your brain’s ability to function and focus. As your body learns to move more efficiently it increases your balance, reducing your risk of falling. (As a clumsy person, I find this benefit especially useful!)

This full body workout is designed to get your heart pumping and is for more intermediate and advanced levels. Each exercise is done for time with a 45 second rest between each set.

A woman performing a kettlebell swing.

Ultimate Endurance Workout

Equipment needed:

  • Battle ropes
  • Kettlebell
Exercise Sets Time
Battle Rope Waves 4 1 minute
Battle Rope Crossovers 4 1 minute
Kettlebell Swings 3 30 seconds
Pop Squats 3 45 seconds
Mountain Climbers 4 1 minute
Jumping Lunges 2 30 seconds


Battle Rope Waves: Stand in a squat stance. Hold the ropes with your arms at your side, palms facing each other. Tighten your core and alternately raise and lower each arm explosively. It will make the rope look like waves coming from your hands to the end of the rope.

Battle Rope Crossovers: Stand in a squat stance. Hold the ropes with your arms at your side, palms facing each other. Move the ends of the rope above your head to the left then slam them down to the right. Repeat in the opposite direction.

Kettlebell Swings: Grab a kettlebell with an overhand grip on the handle and hold it in front of your waist at arm’s length. Squat down. Swing the kettlebell between your legs. Keeping your arm straight, thrust your hips forward, stand up and swing the kettlebell up to chest level. Squat down and repeat the movement until you finished the prescribed repetitions.

Pop Squats: Start in a standing position with your feet together. Keeping your lower back arched, lower your body as deep as you can keeping your knees over your toes in a standard squat. Push from your heels and explosively jump up, landing with your feet wide and lower into a sumo squat position. Keep squat jumping between open and closed leg positions. Modification—to make it harder, jump up on a step.

Mountain Climbers: Start in a push-up position but bend at your elbows and rest on your forearms instead of your hands. Your body should form a straight line from your shoulders to your ankles. (Don’t lift your butt up higher!) Suck in your stomach and squeeze your glutes. Lift your right foot off the floor and raise your knee as close to your chest as you can. Touch the floor with your right foot. Return to the start position. Alternate with the left foot, like you are running in place.

Jumping Lunges: Stand in a staggered stance with your right foot in front and your left foot behind you. Slowly lower your body, with your back knee almost touching the ground. Pause, then jump up, pushing through your heels and switching to your left foot in front of you. Keep alternating until the prescribed time is finished.

Remember to stay hydrated, since you’ll be sweating with this workout! If you are feeling winded, listen to your body and extend your rest period from 45 seconds to 1 minute. Keep at it! You will build your endurance quickly.