Endurance Blast

ENDURANCE BLAST

Endurance Blast 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 workouts found under the Beginners tab.

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 in place 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.

Equipment:

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

Warm-Up:

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

Stretch:

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

Workout:

Speed walk, jog, or run for 40 seconds
10 burpees (can modify by walking feet down and not jumping)
Walk 1 minute
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Sprint for 20 seconds (can decrease speed depending on level)
20 air squats
Walk 1 minute
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Speed walk, jog, or run for 60 seconds
10 push-ups (can modify by putting knees down)
Walk 1 minute
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Speed walk, jog, or run for 40-60 seconds
20 jumping jacks
Walk 1 minute
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Sprint for 20 seconds (can decrease speed depending on level)
20 walking lunges
Walk 1 minute
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Speed walk, jog, or run for 40 seconds
10 long jumps
Walk 1 minute
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Speed walk, jog, or run for 2 minutes
20 air squats
Walk 1 minute
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Repeat for 1-3 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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