Endurance Training

Z133This is a rough cardio workout, and is meant to challenge you- so, rise to the occasion! You’ll have to dig deep to get through it, and it’ll be hard to humble yourself  afterward.

1. 20 minutes of interval training on the treadmill

  • set the incline at 1.0-2.0
  • run at each of these speeds for 2 minutes each: 6,7,8,9,8,7,6… this takes up 14 minutes
  • Jog at 6 mph, and sprint at 9mph: switch these every 30 seconds for 4 minutes in total… this puts you at minute 18
  • Crank up the incline to 4.0, and jog at 7mph for two minutes… and this finishes the full 20 minutes.

2. Medicine Ball push-ups (switch the hand that posts on the medicine ball each rep) with Jumping Lunges

  • 25 push-ups, then change to a minute of jumping lunges- and do this 4 sets

3.  Jog on the treadmill

  • first 5 minutes set incline to 3.0, second 5 minutes set incline to 1.5
  • Keep the pace at 7 mph
  • at the 5 minute mark, sprint at 9mph for 30 seconds

4. Jump-rope as a cool down

  • 5 minutes at a medium pace, change the styles to keep from being bored!


After you get through this, try to muster up the tenacity to do this at least once a week; twice if you’re training to lose weight. It’s intense, but if you push yourself, you will see drastic improvement in weight loss and also your cardiovascular endurance! Enjoy.


About Nick

Nick Levato has been involved with the fitness community for over 8 years. Not only is he a Certified Personal Trainer but, has also been trained in martial arts. Nick has overseen the training of many individuals spanning all ages and fitness goals; and experimented most diets; for competitions, cutting, vegetarian, and general diets to coincide with weight training at the time. In addition to training on an individual level, Nick has also taught many group classes. He takes pride in pushing himself to his limits in the gym and in his everyday life.

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