Workout of the week: 24-min endurance workout

17th March 2025

ALL LEVELS / endurance workout / 24 minutes

Equipment: Barbell, dumbbells, box & bar

When it comes to fitness, endurance is the art of going the extra mile — literally and figuratively. After all, endurance is your ability to sustain low to moderate-intensity activities, like running or cycling, over time without fatigue. It’s key for improving cardiovascular health, supporting marathon training, and reducing the risk of chronic diseases like heart disease and diabetes.

The good news? You can build endurance in the gym, and you can start today with this endurance workout. It features 5 exercises, each performed for 2 minutes, with a 30-second rest in between. With 2 rounds in total, this workout takes just 24 minutes to complete.

Squat
Push-up
Bent over row
Dumbbell box step-ups
Hanging knee raise

Let’s start building endurance now!

WORKOUT SETUP

5 exercises
2-min each exercise
30-sec rest between exercises
2 rounds
24 minutes total
Equipment: Barbell, dumbbells, box & bar

WORKOUT EXERCISE LIST

2 rounds

1 – SQUAT

2 minutes

Stand on your feet placing them at the same distance as that of your shoulder lines.
Engage the core and go down to the floor, maintaining your knees on the line of your feet. Maintain the abs and glutes tight, to control your hip and stabilize the movement.
Keep your arms tight by your side, and use them to help your balance.
Keep your feet attached to the floor and squat as down as possible without lifting the heels or feeling pain in your lower back.

2 – PUSH-UP

2 minutes

Start in a plank position with arms straight, shoulders above wrists, and body in a straight line.
Engage the core and glutes.
Keeping the shoulders over the wrists, lower the whole body towards the floor, dropping comfortably as low as you can.
Push the body upwards and return to the start position.
Repeat.

3 – BENT OVER ROW

2 minutes

Stand over a loaded barbell, with the bar lining up with your toes.
Bend at the hips and a little at the knees and grasp the barbell with hands a little wider than shoulder-width apart. Your back should be straight and close to horizontal.
Exhale as you pull the barbell up to your waist. Count to two and squeeze your back muscles.
Inhale as you lower the barbell in a controlled manner until it nearly touches the floor. Repeat.
Keep your back straight and close to horizontal; Keep your elbows close to your body.
Pull with your back muscles, not your arms.