Endurance Blast II


Endurance Blast II is a workout designed to improve your cardiovascular health and endurance using interval training. If you’re a true beginner, speed walk instead of running. If you have joint issues, you may want to stick to a track or grass vs. concrete or opt for one of our lower impact “Basic Body Burn” workouts.

For optimal results, keep your heart rate in the fat-burning zone by exercising at a level thats right for you throughout the work-out.

*Note: Always listen to your body and modify exercise for your current fitness level. Beginners should start slow and can walk if at any point the exercise is too much. High intensity exercise is contraindicated for those with chronic illness or adrenal fatigue. If this is you and if after talking to your doctor, you are released to start exercising, please use beginner modifications and only push yourself to low or moderate intensity. You may also opt for our lower intensity "Basic Body Burn" workouts.


1-3 Mile Loop, Treadmill, or Elliptical
Stop Watch/Timer
Supportive Shoes
Heart rate monitor, optional


Walk 2 minutes
Jog/Run 1 minute
30 sec butt kicks
30 sec high knees


*Minimum 30 seconds per stretch
Sitting hamstring stretch
Butterfly groin stretch (no bouncing)
Lying hip stretch
Standing quad stretch
Standing calf stretch


*Modify by speed walking, jogging, or running based on fitness level
Run .25 mile
30 pop squats
Run .25 mile
30 star jacks
Run .25 mile
30 total walking lunges
Run .25 mile
30 skater hops
Repeat for 1-2 more miles

Cool Down

Walk slowly for an additional 2-4 minutes (hands above the head if needed)

Repeat Stretch

Add extra stretches as desired. Check out this chart for additional stretches.

All Done!

You did it! Great work. Make sure and drink plenty of water!

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