Endurance training at home


Endurance is the resistance of the physical organism to fatigue in the event of long-term stress and is one of the basic motor characteristics.
The aim of endurance training is to increase endurance, which can have a positive effect on health, such as the cardiovascular system.
The period in which the body can perform is to be extended while at the same time reducing the regeneration time.

Such training is also possible at home and consists of the following features:

  • Exercise intensity,
  • Load density,
  • Load scope,
  • Load duration and
  • Training frequency.

Endurance training can be carried out without, but also with, equipment that you can set up in your own home, such as the stepper.

Also read our article: Endurance sports at home

What are the options for endurance training without equipment?

There are many options for endurance training without equipment, which in most cases are operated outdoors.
This includes running or jogging.
The athlete runs for a long time (approx. 30-60 minutes) at his comfortable pace.
Hiking is also an endurance training without equipment and is characterized by several hours of walking in nature.
Another sport that can be done without equipment is swimming.
There are very different swimming styles, all of which train endurance and use muscles all over the body.

However, it is not necessary that you have to leave the house for endurance training without equipment, there are very different ways to train within your own four walls.
Your own training plans can be created and carried out independently.
This includes circuit training, for example.
This means that different exercises should be done one after the other over and over again.
Which exercises are selected is individual, as an example, the boxer run (running quickly on the spot with powerful boxing blows forward) or the jumping jack, which everyone knows from childhood, can be listed.
For athletes who are unsure about the exercise selection, it is recommended to use a sports video for training.
Such videos, which are available with very different exercises and degrees of difficulty, can be bought or viewed on the Internet.

What options are there for endurance training with equipment?

There are many devices for endurance training that athletes can use to train their endurance without having to go outside.
The treadmill or the stationary bike make it possible to do sports in a building.
However, there is also the possibility of doing endurance sports in the open air with sports equipment such as bicycles, inline skis or skis for cross-country skiing.

Other typical endurance sports equipment are the stepper, the cross trainer and the trampoline.
Sports equipment, which is mostly only found in fitness studios or in clubs and not at home with athletes, is rowing machines, recumbent exercise bikes, upper body exercise bikes, cross-country skiing trainers and the like.

The following article may also be of interest to you:
How can you improve endurance?

What is a stepper?

The stepper is a piece of sports equipment that is used for endurance training of the muscles and can be compared to climbing stairs.
When training with the stepper, muscles in the legs and buttocks are trained, especially the straight thigh muscles and the glutes.
As with any endurance training, the whole body benefits from regular exercise on the stepper, because it stimulates the blood flow to the whole body, increases the lung volume and the athlete can reduce stress.

Training on the stepper has a high calorie consumption and is an inexpensive sport that can be practiced in any weather within your own four walls.

Exercise bike

The bicycle ergometer is also called an exercise bike, spinning or indoor cycle and is a piece of sports equipment that is similar in design to a bicycle, it has a saddle, pedals and handles.
With the bicycle ergometer, endurance is trained and thus stamina and muscle mass are built up.
The legs / thighs and the cardiovascular system are particularly stressed.

The special feature of this piece of sports equipment is the ergonomics function, which collects data from the athlete via sensors, such as measuring the pulse.
With different settings it is possible that the difficulty level of the bicycle ergometer changes.
This function mimics cycling with mountains so that the athlete can ride up mountains in the living room at home.
Other settings also enable interval training, among other things.


The trampoline is a piece of sports equipment that is very suitable for training at home, as it does not involve any effort.
Jumping on the trampoline is a very effective exercise, which means that the body consumes a lot of calories in a very short time. In addition, it is exercised in a way that is very gentle on the joints, which is why the trampoline is also suitable for overweight people.

The trampoline demands almost all muscles on the body and is therefore holistic.
Furthermore, endorphins are released by jumping on the trampoline, which puts the athlete in a good mood, and the cardiovascular system is strengthened and promoted.

How do you burn a lot of fat?

A lot of fat is burned during endurance training; fat burning begins from the first minute of training.
To increase this even further, it is recommended to combine endurance training with interval training.
There are always peaks built into the enduring load that particularly challenge the body.
The faster and more intense the movements, the higher the fat burning, as the body needs a lot of energy.

If you run at a comfortable pace, you can, for example, incorporate several short sprints that do not follow one another.
The total energy consumption is particularly high during high exertion, and fat burning is stimulated accordingly.
If you want to lose weight, it is advisable to eat little carbohydrates so as not to fill up the empty fixed deposits immediately.

In addition, it is worth using the afterburning effect.
After intensive interval training, the body needs energy reserves after training in order to regenerate and recover from the stress.
For this, the body burns additional calories that it draws from its own reserves if no calories are added from outside through food.

Here you can read how you can boost fat burning: How can you boost fat burning?

How can you combine strength and endurance training at home?

With a combination of strength and endurance training, it is not recommended to do the different training units one after the other.
Because the muscles are already strongly promoted in the first session, they tire.
Whether you start strength or endurance training with very tired muscles is irrelevant, because the risk of injury is high with both.
The muscles can no longer be optimally loaded and have no time to regenerate sufficiently for a build-up.

So even with combined training in your own home, you should ensure that there is a break between training units, which gives the body the opportunity to regenerate.

Check out our functional strength training plan:
Training plan: functional strength training