Cardio, squats, burpees- so many exercises so less motivation!

I come across as a very lazy person. Motivating me to hit the gym is a task. But I admire people who are active enough to go to the gym religiously. I would rather whine about me not being an active person with my best friend over the phone using Spectrum Phone service. But I won’t do anything about it. Strange but true. However, it is very important for you to realize the importance of keeping fit. And fitness does not come easy. You have to work on building stamina and strength before you start with the tough exercises.

Here are some ways by which you can increase your stamina:

Strength and Cardio Go Hand-in-hand

Cardio exercises are very famous among people. But one should not rely on them solely. It is always a good idea to combine cardio workouts with strength building exercises. You should incorporate both in your training sessions. In most cases, people do the strength building exercises on one day and cardio on the other. However, it is better to combine both. A routine that incorporates both is:

  • Jump rope
  • Followed by squats
  • Overhead press
  • Sit-ups

Rest Less, Work More

Another way to increase stamina is to reduce the number of rest breaks in between your sets. People usually give themselves a 30-9- seconds recovery time between sets. However, if you aim to build stamina, you will have to let go the rest time. The goal should be to have that burning feeling once you are done with your sets. You should aim for heavy sweating and breathing. That is when you will know that you are building stamina.

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Compound Movements

Exercises that involve compound movements are better than isolated exercises. In case you were wondering, bicep curls and leg lifts are categorized as isolated exercises. On the other hand, compound exercise include the following:

  • Squats
  • Step-ups
  • Push-ups
  • Pull-ups

Routine- Your Worst Enemy

Following a routine is never a good idea when it comes to building endurance. You should always keep your body guessing when it comes to the type of workout. Switching workouts is very important to build stamina. According to research, a human body becomes immune to a workout routine in two weeks. Therefore, it is important that you keep changing the ways you put your muscles to work. For example, you can substitute cycling with running up and down a flight of staircase.

Explosive Movements

Make explosive movements a part of your workout regime. This will help to build your stamina, endurance, and strength. Explosive movements are a part of workouts like:

  • Burpees
  • Box Jumps
  • Jumping knee tucks

In order for you to increase stamina, it’s very important that you consider the above-mentioned tips. However, there are also exercises that can help you increase your stamina. They include:


Swimming for 20 minutes at a moderate intensity can help build up stamina. This happens because your lungs get into the habit of carrying more oxygen, therefore, delivering more of it around your body. Once you have mastered a certain level of fitness, you can always move forward. That means you can make things a bit complex by adding intervals to your swimming regime.


High-intensity interval training is a very time-efficient and effective method to increase stamina. In fact, according to some researches, it might be better than a steady-state cardiovascular exercise. The best and the tried way of performing HIIT is:

  • One dynamic exercise for 20 seconds
  • Take a rest for 10 seconds
  • Repeat this eight times
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Moderate Aerobics

Nothing will help you build up stamina better than a good ol’ aerobic exercise. Therefore, add aerobic exercises to your routine. This can include:

  • Jogging
  • Cycling
  • Walking

Ideally, you should perform aerobic exercise three times a week. And each session should last for a good thirty minutes.

Strength Training

In order to increase stamina, you should try lifting weights. However, it asks you to go beyond the standard amount of reps. You will have to perform more than eight to 12 reps for visible results. According to a study, the recommended amount is two to four sets of 10 to 25 reps.


Consider cycling if you want to build stamina while performing a cardio workout. To make the most out of it, try riding your bicycle up a hill. This will not only strengthen your muscles but also increase your stamina.

Apart from this, you can always subscribe to Health and Fitness channels through spectrum tv select channels list. The trainers on these channels are well versed and can help you set a good workout routine. That too in the comfort of your home.


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