My Favorite Full Body Endurance Workout 2024 (You’ll love)

I’m thrilled to talk about the best full body endurance workout, an incredible approach to fitness that caters to beginners and seasoned athletes alike. These workouts are dynamic and efficient, targeting multiple muscle groups across the entire body. Engaging in a full body routine not only enhances muscular endurance but also bolsters overall strength and stamina, providing a solid foundation for a myriad of fitness goals.

Shop Our Must-Have

1K+ bought in past month | Almost 10k positive reviews
Garmin Forerunner 245, GPS Running Smartwatch


✅ Evaluates your current training status to indicate if you’re undertraining or overdoing it

✅ Provides advanced running dynamics, including ground contact time balance, stride length, vertical ratio and more

✅ Battery life: up to 7 days in smartwatch mode; up to 24 hours in GPS mode


❌ No music storage on this model. -> Choose a "music" variant

We earn a commission if you make a purchase, at no additional cost to you.
06/19/2024 01:23 pm GMT

The Most Efficient Full Body Endurance Workout

I always get a rush when I find a workout routine that hits every muscle group and keeps my heart rate up! My goal is to make sure I’m boosting endurance, so I focus on exercises that are known to increase stamina and cardiovascular health. Here’s a killer routine I follow to maximize endurance:

  • Bodyweight Squats (3 sets of 15 reps)
  • Push-Ups (3 sets of as many reps as possible)
  • Pull-Ups or Inverted Rows (3 sets of 8-10 reps)
  • Walking Lunges (2 sets of 12 reps per leg)
  • Burpees: (2 sets of 2 minutes)
  • Deadlifts with moderate weight (3 sets of 12 reps)
  • Planks (3 sets, hold for 1 minute each)
Bodyweight Squats315 reps
Push-Ups3As many reps as possible
Pull-Ups/Inverted Rows38-10 reps
Burpees22 minutes
Walking Lunges212 reps per leg
Deadlifts312 reps
Planks3Hold for 1 minute
Hot to schedule a full body endurance workout

If you don’t own equipment to perform Pull-Ups or Deadlifts, that’s fine. Just do another exercise twice or simply skip it.


Author at PlanetGains

I also throw in burpees between sets to keep the intensity high. It’s a perfect blend to torch calories and build endurance.

After cycling through these exercises, I make sure to cool down with an easy endurance run or a stretch session. This method keeps my workouts exhilarating and effective — exactly how they should be when aiming for that full body endurance workout!

man in gym doing push ups as part of his full body endurance workout getting in shape

Essentials of Full Body Endurance Training

As a fitness enthusiast, I’ve learned that a full body endurance workout is fundamental to developing both muscular and cardiovascular strength. An effective routine not only enhances overall fitness but also helps prevent musculoskeletal injuries. Let’s get into how you can make the most out of your full body workouts.

Understanding Endurance

Endurance is the ability of your muscles to perform repetitive actions over a period without fatigue. For me, building endurance means incorporating progressive overload into my training, meaning I gradually increase the intensity, volume, or duration of my workouts. My focus is on sustaining effort, which improves not just muscle endurance but also my stamina and cardiovascular health.

Benefits of Full Body Routines

Full body endurance workouts are my go-to because they offer comprehensive benefits. They enable me to target multiple muscle groups, which translates to increased caloric burn and a more balanced fitness. Moreover, they are time-efficient and contribute to overall fitness benefits, such as improved heart health and more energy throughout the day.


Starting Out: Tips for Beginners

I always suggest beginners start with the basics. It’s vital to learn proper form to avoid injuries and get the most out of exercises. I recommend starting with lighter weights or bodyweight endurance workouts and focusing on the correct technique. Beginners should integrate adequate rest periods between sets to allow muscles to recover.

Designing Your Workout Schedule

Crafting a balanced workout schedule is essential for progressive endurance training. In my routine, I aim for training frequency that allows ample recovery time – usually around three full body endurance workouts per week. This ensures that my muscles recover adequately, which is crucial in preventing overuse injuries and facilitating growth.

Building Endurance Through Sets and Reps

I’m thrilled to dive into the nuts and bolts of endurance workouts! Achieving peak endurance isn’t solely about clocking in hours of training but is also rooted in the specifics of sets, reps, and how they’re structured. Let me guide you through understanding these elements and how they contribute to building your stamina and muscular endurance.

Boat Interior Design woman in gym performing a plank as part of her endurance workout targeting full body
by Pinterest

Understanding Rep Ranges

In endurance training, rep (repetition) ranges are crucial. I often aim for higher reps, typically falling between 12 to 20 or more reps per set. This range helps to elevate my heart rate and improve muscle stamina rather than size or strength. I’ve learned that sticking to this rep range prompts my muscles to adapt by improving their ability to resist fatigue over longer periods.

Importance of Sets in Endurance

Next in line are sets, which are groups of repetitions. For endurance, I usually perform fewer sets with more reps in each. A good number might be 3 to 4 sets. This approach facilitates prolonged muscle exertion and trains them for activities that require sustained effort. Here’s how I might structure it:

  • Lat pull-down: 3 sets of 15 reps
  • Single-Arm Dumbbell Row: 3 sets of 12 reps per side

Maintaining a consistent set structure ensures that I’m working all my muscles evenly and promoting balanced muscle growth.

Volume and Frequency

Now, regarding volume and frequency, endurance training is all about a fine balance. Volume is the total number of reps multiplied by the number of sets, which for endurance should be higher than for other training focuses. When it comes to frequency, it’s recommended to train each muscle group 2-3 times per week, giving ample time for recovery.

I’ve personally seen great benefits in my training consistency by following this volume and frequency strategy. Here’s a quick example of a weekly volume breakdown for my full body endurance workouts:

  • Monday: Full body circuit – 3 sets x 15 reps for each exercise
  • Wednesday: Same full body circuit with an increase in reps or reduced rest time
  • Friday: Similar volume with an added challenge like an extra set or higher resistance

I focus on keeping a rigorous yet manageable schedule that allows my muscles to recover while progressively challenging them each session.

Equipment and Accessories for Full Body Workouts

When I think about amplifying endurance and strength with full body workouts, it’s the blend of challenging equipment and supportive accessories that can make all the difference. Here’s how I stack my workout space for an all-encompassing regimen.

Free Weights and Machines

My full body endurance workout routine isn’t complete without free weights. Barbell setups encourage me to engage in deadlifts and squats, which are pivotal for building endurance. I’ve found keeping a range from lighter dumbbells for high-rep exercises to heavier ones for strength training to be effective. Kettlebells are my go-to for kettlebell swings and loaded carries, superb for grip strength and heart rate spikes.

For consistent progress, proper form is my mantra, and weight machines play a pivotal role. Having a cable machine at home enables structured movements to target specific muscles without sacrificing form, ensuring I maintain balanced development across the body.

Boat Interior Design woman in gym clothes poses for picture before her workout
by Pinterest

Home Workout Gear

In my home gym, dumbbell workouts are a staple. I have a set that ranges from 5 to 50 pounds for various exercises like presses and rows. To keep my heart rate up between strength exercises, I jump rope – an excellent tool for an effective, space-efficient cardio session. For some days on the road, an isolated jump rope endurance workout is all you need.

Amazon Bestseller
Jump Rope for Women, Men and Kids


✅ Ergonomic Foam Handles

✅ Easy to carry

✅ Cheap way to get fit


Too short for anyone over 6′ 3″

We earn a commission if you make a purchase, at no additional cost to you.
06/18/2024 10:52 am GMT

I’ve also invested in resistance bands. Their versatility adds to my workout, allowing me to perform assisted pull-ups or add resistance to squats and presses, which enhances my muscular endurance workouts as well.

My Recommendation
Resistance Bands for Home & Gym

A Resistance Bands Set is a versatile and high-quality fitness equipment that I highly recommend to anyone looking for an effective workout at home, in the gym, or on the go.


✅ Cheap ✅ Effective ✅ Easy to pack.


❌  They may not provide as much resistance as some traditional weightlifting equipment

We earn a commission if you make a purchase, at no additional cost to you.

Wearable Tech for Performance Tracking

I’m keen on using wearable tech to track my workouts. My fitness tracker is strapped on my wrist, monitoring my heart rate and estimating calories burned, ensuring I stay within my target zones for maximum endurance benefits.

Additionally, for precise feedback on my performance in full body endurance workouts, I rely on devices that provide in-depth analytics on my training, like reps counted, grip strength employed, and even recovery suggestions. It excites me to see my progress quantified, pushing me to surpass my previous sessions.

1K+ bought in past month | Almost 10k positive reviews
Garmin Forerunner 245, GPS Running Smartwatch


✅ Evaluates your current training status to indicate if you’re undertraining or overdoing it

✅ Provides advanced running dynamics, including ground contact time balance, stride length, vertical ratio and more

✅ Battery life: up to 7 days in smartwatch mode; up to 24 hours in GPS mode


❌ No music storage on this model. -> Choose a "music" variant

We earn a commission if you make a purchase, at no additional cost to you.
06/19/2024 01:23 pm GMT

My Experience with the Full Body Endurance Workout

Engaging in full body endurance workouts has been a transformative journey for me. Initially, my goal was simply to improve my stamina, but the benefits extended far beyond endurance. I’ve found myself more energized and motivated, even outside the gym.

Here’s a quick rundown of my typical workout routine:

  • Cardio Warm-Up: A brisk 10-minute jog to get the heart pumping.
  • Bodyweight Exercises: Including squats, push-ups, and lunges, usually in a circuit fashion.
  • Core Stability: Planks and leg raises to strengthen the midsection.
  • Cool Down: A session of stretching to enhance flexibility and aid recovery.

I’ve noticed a marked improvement in my posture, and the dreaded midday slump has become a thing of the past. Not only that, I’m also now able to power through high-intensity activities without as much fatigue as before.

Frequently asked questions about full body endurance workout

What is full body endurance?

Full body endurance is my ability to engage multiple muscle groups to perform activities over time. It’s about sustaining effort and resisting fatigue. You can train it with full body endurance workouts.

What are 4 exercises for endurance?

For example: Running: Boosts cardiovascular endurance. Burpees: Enhances full body muscular endurance. Swimming: A low-impact full body endurance builder. Cycling: Excellent for lower body endurance.

Is it OK to train full body everyday?

Training full body every day can lead to overtraining. You need rest for muscle recovery between your full body endurance workouts, so it’s better to space workouts throughout the week.

Is it OK to do endurance training everyday?

Daily full body endurance workouts is fine as long as I vary the intensity and allow for adequate recovery to prevent overuse injuries.

Is 2 hours cardio a day too much?

Two hours of cardio daily can be excessive unless I’m training for endurance events. Proper rest and recovery between your full body endurance workouts are crucial to prevent burnout.

Did you like this full body endurance workout? Let me know in the comments. Then you will also love the best beginner endurance workout and essential endurance swim workouts.

Leave a Reply

Your email address will not be published. Required fields are marked *