Simple Workouts to Boost Your Strength and Endurance

According to fitness experts, you should work out for at least 30 minutes per day. However, some days you may find yourself time bound, meaning you’ll have to improvise your workout routine to fit under the standard half an hour.

Here is where exercises that combine strength and endurance come in handy. These exercises will ensure that you get the most benefits in a brief period. Your form is also essential when performing these workouts.

Below are a set of exercises that will leave you sweating within a short period, while achieving your daily fitness target.

Farmer’s Walk

The Farmer’s Walk is a strength and conditioning workout that exercises all the major muscle groups. You’ll get to work your arms, legs, core, and abdominal muscles.

How It’s Done

Grab weights in each hand and stand up straight. Start walking,taking regular strides. When walking make sure to engage your abdominal muscles. For this exercise, test your endurance and see how long you can walk for before dropping the weights.


Burpees combine several bodyweight workouts into one. With burpees, you get to work your full body.

How It’s Done

A single burpee will involve a squat, plank and a jump. However, you can, for instance, switch the high jump for two sideways jumps to make your burpees more exciting and challenging.

Create adequate space for yourself and stand upright, drop into a squat and quickly hold onto the floor and kick your legs back to get into a plank position. Revert to the squat position and then jump up as high as you can.

Remember the key when performing a burpee is to switch positions at high speed.

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Forward Lunges with a Dumbbell

Standard lunges by themselves are a great workout. However, adding some weights increases resistance making the exercise even more beneficial.

How It’s Done

Stand up straight with a dumbbell in each hand. Step forward with one foot and lower yourself to the ground until the thigh of that leg is parallel with the floor. Basically, both knees should form right angles.

Make sure you maintain a straight back and engage your abs and glutes when making your forward lunge. Switch to the other foot and repeat.

Overhead Press

Sit on a bench and grab dumbbells in each hand. Lift the weights over your head until your arms are fully extended. Lower the weights until your hands form a right angle at the elbow. Repeat.

When doing the overhead press, avoid tucking your arms close to your body. Also, maintain a straight back and engage your shoulder and abdominal muscles.

You can also tweak it and do a single arm overhead press, whereby you’ll only use one hand to lift before switching to the other.

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