5 Indoor Exercises to Boost your Stamina

5 Indoor Exercises To Boost Your Stamina

Pompi Borah
Apr 3, 2019
Updated On May 10, 2019 14:17
Stamina is something all athletes need. Running is one of the most popular forms of building stamina, but rain, snow, sleet, and hail all hinder the ability to get a quality workout.
Guess what? You don’t have to be outside to work on your stamina. We’ve taken the liberty of compiling 5 Highly effective indoor exercises to boost your stamina and keep you ahead of the game.

1. Jumping Rope 

Jumping Rope

There is a reason why boxers and professional fighters love to practice jumping rope so much. Not only does it help you to build stamina, but it also helps you to become more agile and to build stronger calf muscles. If you do this right, you should be dripping in sweat by the end.  
 
Tips: 
  • Keep your core tight during the whole time. 
  • Don’t raise your shoulders
  • Keep your torso straight and avoid bending over
  • Control your breathing (Take special note as to how fast or slow you are breathing at a given time)

How Long: How Long Should I do this for?  

Basic    
Time    # of Sets Variation
60-90 Seconds 3 Add leg-weights or speed up the rhythm

 

Intermediate-Advance    
Time    # of Sets Variation
120-240 Seconds 3 Add leg-weights or speed up the rhythm
 

2. Planks 

Plank Exercise
 
Your core has a lot to do with your stamina. If you are doing any sport, you should develop a strong core, otherwise, you could be prone to injuries. 
For example, if you run or swim and your core is not strong, your hips will tend to swing inward in order to compensate, over time leading to injuries. 
Planks allow you to maximize core strength by engaging important muscles and challenging your whole body to work together. 
As you progress, you should increase the time for each rep.
 
How to:
The setup is very simple. Essentially you lie down on your stomach and bring your arms to a 90-degree angle.
Tighten your core and bring your torso up while keeping your whole body aligned.
Hold for the set time below:

How Long Should I do Planks?  

Basic    
Time    # of Sets Variation
40-60 Seconds 3 Add a lightweight Weighted Vest 
 
Intermediate-Advance    
Time    # of Sets Variation
90-180 Seconds 3 Add a lightweight Weighted Vest 
 

3. Jumping Jacks

Jumping jacks
This is an exercise we all know from childhood, but as an adult, it can help you to build stamina quickly. Because this is a full body exercise, it is a good way of helping your muscles learn to work together.
For those who don’t know, you are doing a slightly explosive movement by bringing your legs and arms out to the side with one single jump. Then you bring everything back in during the next jump.    
 
Tips: 
  • Make sure you’re not hunched over. Your torso should be perpendicular to the ground
  • Keep your core tight during the whole time. 
  • You don’t need to raise your arms up all the way
  • Don’t jump out too close. 
  • Of course, control your breathing 

How Long Should I do Jumping Jacks?  

Basic    
Time    # of Sets Variation
40-60 Seconds 3 Add a lightweight Weighted Vest 
 
Intermediate-Advance    
Time    # of Sets Variation
90-180 Seconds 3 Add a lightweight Weighted Vest 
 
 

4. Mountain Climbers 

 
Mountain climbers
If you have ever taken a choir class, you should know the importance of your diaphragm with breathing. It is the muscle/cavity that allows you to take in deeper, more meaningful breaths. 
Every time your doctor feels your stomach and asks you to take a deep breath, they are testing your lungs, heart, and diaphragm for adequate function. 
Mountain climbers allow you to target your diaphragm and inner core muscles so that you can have a much easier time breathing and in turn increase your overall stamina.

Step 1: The Set Up

Get into plank position. Keep your arms are directly under your shoulders. Also, make sure that your legs and torso are aligned.
Squeeze your core muscles

Step 2: The Action

Alternate “knee kicks” toward the inside of your chest. Do not come all the way in.  
One big mistake people make is that they swing their torso/hips too much. This should also be a controlled exercise, moving at a moderate speed. 
Continue holding your core tight and continue by alternating legs until the time below runs out:
 
Basic    
Time    # of Sets Variation
30-60 Seconds 3 Add leg-weights or go for longer periods
 
Intermediate-Advance    
Time    # of Sets Variation
90-120 Seconds 3 Add leg weights
 
 

5. High Knees 

High Knees Raise
This is the often-dreaded “running in place” workout. But if you’re really looking to increase your stamina, you can’t go wrong with practicing this exercise for a long duration. 
The Key with this one is quality over speed. Anyone can run in place with no energy or passion behind it, but when you do this while squeezing your core and bringing your knees up until they are parallel to your beltline, you see the difference. 

Tips (these should sound familiar)

  • Keep your core tight during the whole time. 
  • Keep your feet at a 90-degree angle
  • Coordinate your arms and your legs so that neither one is raised on both sides
  • Don’t hunch over while you do high knees. Your chest should be out
  • Control your breathing 

How Long Should I do High Knees?  

Basic    
Time    # of Sets Variation
30-60 Seconds 3 Add leg-weights or go for longer periods
 
Intermediate-Advance    
Time    # of Sets Variation
90-120 Seconds 3 Add leg weights

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