4 Tips to Improve Your Long Game with Endurance Training


By: Dr. Anthony Balduzzi, NMD - Men's Health Doctor & Founder, The Fit Father Project & Fit Mother Project,

endurance training for men
Endurance is an admirable quality.

From marathon runners who run for hours with no rest to firefighters who tirelessly protect peoples' homes, to nurses who work the late shift to make sure their patients are safe, endurance is key.

endurance trainingEven us average Joes know the importance of being able to jog around your neighborhood or play soccer with your kids without needing a break. Making it through the long workday can zap our stamina, leaving us too tired to have a meaningful conversation with our partners at night.

Heroes and regular people alike all need to work on their stamina through endurance training.

You can learn how to transform your usual workouts into endurance training sessions that will help your heart, muscles and mind push through the tough days.

Read on to learn how endurance training is the secret to getting your mojo back: from the soccer field to the office to your home.

Minimize Resting in Between Sets

Working out in sets is a trendy way to exercise many muscle groups in one workout. And while a full-body workout is great, it's essential to make the most of them!
hiit why am i always so hungry
A popular form of set workouts is HIIT: high-intensity interval training.

HIIT is comprised of sets of short, powerful workouts that you do in order and repeat.

If you are hoping to use HIIT for endurance training, you will need to minimize resting in between the sets.

The explosive energy that makes HIIT so popular is precisely what can gear your body up for great stamina, just as long as you don't rest more than 10 seconds in between.

Use Compound Movements

While isolated movements only work for one specific muscle or muscle group, compound movements are multi-joint movements that work many muscles or muscle groups at the same time.
squats abs over 40
Isolated movements are commonly done on specific equipment at the gym like a cable push down to target triceps at the gym.

Compound movements– like squats, pull-ups, lunges, shoulder presses– all work to elevate your heart rate and challenge your body to keep up.

The cardiovascular component of compound movements is what can help you build serious endurance. You just can't get the same full-body exertion with isolated movements as you can on compound movements!

Additionally, compound movements challenge your muscles to interact with each other which helps to strengthen your joints.

Combine Exercise Types

The fitness community is generally split over if they like to lift or if they like to do cardio.

Our opinion? Make it an even split!
Best Exercises for Weight Loss for Men
By integrating both weight lifting and cardio exercises into your workout routines, you'll be able to build endurance and muscle.

Consider running for 10 minutes to warm up your muscles for weight lifting, or tacking on 15 minutes of weightlifting after a cardio session, or adding in springs between your weightlifting.

Not only is a well-balanced workout routine good for endurance training, but it's also good for your brain to keep up with varied movements.

Explosive Exercises

Explosive exercises are a great addition to endurance training because they train the muscles to perform at their maximum capacity.
kettlebell jump

Unlike slow and steady exercises, like long runs, explosive exercises are performed in shorter and heavier bursts.

Here are a few examples of explosive exercises that you can integrate into your endurance training:

  • Burpees
  • Single-leg leg hops
  • Squat jumps
  • Alternating lunge jumps
  • Pushup with clap

With explosive exercises, it's important to practice good form. Also, these are not the best exercises for someone who has had a recent physical injury.

Try it Yourself

There are so many ways you can integrate endurance training into your everyday routine.

One of the easiest ways is to try our free 24-minute fat burning workout.
weight loss exercises
The best thing about using our 24-minute fat burning workout for endurance training is that you won't have to invest hours in the gym!

In 24 minutes, you'll be able to bring your body to the brink of its limits and build up your stamina.

Make it your goal to try one of the endurance training methods above this month.

While some may seem intense, you will be surprised about what your body can handle once you work up to it!

Believe in yourself and try some endurance-building exercises in your next workout!

Your friend in health,

Dr. Anthony Balduzzi NMD - Men's Health Doctor & Founder, The Fit Father Project & Fit Mother Project

Dr. Anthony holds dual degrees in Nutrition & Neuroscience from the University Of Pennsylvania, a Doctorate in Naturopathic Medicine, and is also a national champion bodybuilder.

After watching his own Dad lose his health and pass away at the young age of 42, Dr. Anthony founded The Fit Father Project & Fit Mother Project to help busy Moms and Dads get and stay permanently healthy for their families.

Brotherhood Nickname: Mr. Results
Bragging Rights: Has helped over 10,000 families lose over 100,000 lbs of fat and rebuild lean muscle

Here’s How Busy Fathers Over 40 Are Finally Burning Stubborn Belly Fat & Getting Healthy Without Restrictive Diets or Time-Consuming Workouts

This proven "Fit Father Program" has helped 25,000 busy men 40+ lose weight, rebuild muscle, and finally keep the weight off.

If you're frustrated with stubborn belly fat, failed diets, and time-consuming workouts, this is the answer you’ve been looking for…

Join 22,000 guys in over 98 countries are using FF30X to lose weight. You get everything you need to succeed – including:
  • The Fit Father Meal Plan – with simple & delicious recipes
  • Safe & Effective Workouts Program – only 90 min/week
  • VIP Accountability Coaching – our Fit Father Team will personally walk you to success, step-by-step.
See the FF30X Program overview here. You’ll discover how this proven Fit Father Program can help you lose weight and actually keep it off – without the complication and restriction of normal diets. »
*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on endurance training.


Join Fit Father 30X

The World’s First Weight Loss Program for Men 40+

Lose Weight. Keep it Off.

Fit Father Project Fact-Checking Standards

Our Fit Father Project Team’s deepest commitment is to helping you live healthier for both yourself and your family. And when it comes to online content, integrity and trust is everything. That’s why our Fit Father Project staff-writers are all trained professionals in the field of health and wellness (registered dieticians, licensed personal trainers, and licensed physicians) – see the full team here. We rigorously run all of our articles through a rigorous editorial process to ensure the accuracy, simplicity, and utility of the information. And we aren’t just a team of “academics” sitting in an ivory tower. We are real people – with jobs, responsibilities, and families – working hard in the trenches and testing our tips & methods out to make sure you can stay healthy for family.

Here is what you can expect from us on our Fit Father Blog and YouTube channel:

  1. All of our content is written and reviewed by licensed health professionals (dieticians, personal trainers, doctors).
  2. In nearly all of our articles, we link to published research studies from the most respected peer-reviewed medical & health journals.
  3. We include research-based videos to accompany our articles to make it easier for you to consume our content, put it into action, and see results.
  4. Inside our articles & videos, we do promote our free meal plans, workouts, and/or paid programs, because we know they have the potential to change your life.
  5. We openly take feedback here on our contact page. We welcome your content suggestions… and even feedback on grammar (we’d like to thing that we’re pretty OK at spelling and “stuff”).
  6. Above all, we are a community of likeminded men and women committed to living healthier. We do not advocate any health advice that we wouldn’t personally implement with our families. Because as far as we’re concerned, you’re our family too.

Thanks for checking out the blog. We can’t wait to support you toward greater health, energy, and vitality. – The Fit Father Project Team


Terms of Service & Privacy Policy