Endurance

Workouts for Endurance and Toning

Edward Massey • April 12, 2017
HIIT Bodyweight Strength by Sarah Kusch
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1. HIIT Bodyweight Strength
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Fire up that metabolism and burn loads of calories with this intense bodyweight-only HIIT workout. Sarah designed this workout with optimized interval blocks to enable your body to burn calories post-workout by entering into a state of EPOC (excess post-exercise oxygen consumption). Be sure to drink plenty of water during and post-workout.
2. Flat Abs Walk
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This Ellen Barrett workout focuses on cardio and strengthening you core. Get your heart rate up, burn calories and build strength in just 20 minutes. Lace those shoes up and get ready to have fun while Walking Strong.
3. Cardio Interval Walk
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This cardio walking workout integrates strength and low impact plyometrics for a fun added challenge. The variety of easy-to-follow exercises will get your heart rate going, rev that metabolism and burn calories. Join Ellen Barrett and her crew, and starting Walking Strong.
4. Cardio Walk + Upper Body Strength
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Rev your heart rate and your metabolism with this fun low impact walking workout. This workout is great for every level and will burn calories and build strength in the upper half of your body. Grab a light set of dumbbells or go weightless and get ready to walk with Ellen Barrett!
5. Train and Transform: Fitness Test
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Pace & Go have put together 10 dynamic exercises to be completed in 60 seconds each to test your overall fitness level. This session should be completed at the start of the Train and Transform series, at the halfway point and in your final week so you can really feel your fitness levels improve. Don’t forget to record your results so you can track your progress accurately.
6. Bodyweight Cardio + Core #1
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Keith is standing by with his optimized formula of non-stop bodyweight exercises that will build muscle, cut fat and work your entire core. Check out his Evolution6 series for a 6-week fitness challenge.
7. Stabilization + Endurance 2
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Kelly Lee is taking you Back to the Basics of Strength Training. This second workout in the series continues to focus on building proper form while gaining strength, and tightening and toning you from head to toe. You'll learn how to safely perform multi-muscle exercises such as single leg deadlifts with a curl to help build that booty and upper body strength, and get you on your way to a stronger, healthier you.
8. Upper Body Reboot
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Sculpt the upper body of your dreams with Grokker expert, Jaime McFaden. In under 30 minutes using only your bodyweight, Jaime will show you how to build a lean, sexy, and strong upper body.
9. Abs & Booty Barre
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In everyday barre classes you'll find elements from Pilates, dance, yoga and functional training. This barre class is all about the abs and booty. Strengthen your entire core and lift that booty through a series of ballet-inspired movements designed to tone and strengthen. Steph Villegas is one of the contestants in the next GrokStar competition, so if you love her class be sure to let her know by loving the video, share your "I did this" and commenting below.
10. HIIT #5 - Performance
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Get ready to do some really dynamic moves - over 16 different movements. Put everything you've learned in Sarah's other workouts into action. Grab your hand weights - if you have them, for a greater challenge - and have some fun. This workout offers a ton of variety with no repeating the same move twice.
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