HOW TO RUN LONGER - Home Workout to IMPROVE STAMINA
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- Опубліковано 21 сер 2024
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Wondering how to run longer? Or to increase your stamina? Improve your cardio? Well, look no further because this 10 minute, body weight, at home workout will do exactly just that!
It will transform your cardio and stamina while giving you the ability to run faster, and longer than ever before!
How will it do that?
Well, firstly, as a former professional rugby player, this workout is based off the same principles we would use to increase our stamina and improve our running before the World Cup or any other major events.
We would perform HIIT style training (just like this workout) for short durations. That way, we would elevate our heart rate extremely quick while taxing our anaerobic system but also simultaneously improving our aerobic system as well. The best part about this is you can dramatically improve your aerobic (cardio and stamina) abilities without performing hours and hours of exercise and really stressing your body.
If you liked this workout make sure you give a like, comment and TAG ME @leansquad on Instagram when you smash this workout!
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This workout is an example of the type of training we would do before the Rugby World Cup or any other major event to greatly increase our cardio, stamina and ability to run for longer. I remember, heading into the 2015 World Cup my stamina and cardio was at an all time high. I felt as though I could run forever without getting tired and it's because of this high intensity interval style training we performed frequently in the build up to the World Cup. Being able to run for longer doesn't just mean run longer in your training. This is one of the biggest mistakes runners make. Instead, you need to incorporate functional, high intensity interval style training like I do in this 10 minute body weight workout to really transform your bodies ability to run longer. If you incorporate this workout into your training regime I guarantee you will see a dramatic increase in your cardio and stamina over the coming weeks! Let me know how you enjoyed this workout in the comments!
LEANSQUAD do I have to do this for 3sets?
شش
SheepSays Woof try doing it 1 set first lol
@@mstwntd16 I did but if I want to improve more do I have to do 2 more sets
How long should this take till you start seeing differences?
Every day i get a notification regarding this comment ill come back here to do this workout. Help me improve my stamina.
.
Cmon let’s go
come on
Get to it
Don't slack off now
guys do this workout I’m telling you. I did this workout for 3 months. Back in November I was out of shape completely, I couldn’t even jog for 5 minutes without dying and I’m a skinny guy who’s very fast. Then I saw this video so I started doing it 3-4 times a week... now 3 months later I’m running 30 min (2 min jog 1 min sprint) without getting tired at all. This really helps out a lot if you put the work in (please don’t cheat yourself).... Even in soccer/football it will make you last longer for sure
Sure ???
@@gulabchandsharma5193 Did this workout myself. It really helped
do you have any tips for someone who can't even get through the first part of the video?
That’s some dedication
@@sarayumayakonda8237 do it in 15second splits or even 10 if required. Then work up the seconds per week by 1 or 2. Soon you'd be able to do the first part. Just be dedicated and keep at it snd soom you'll be able to do it fully with the same principle. Discipline+consistency will make you do wonders for your fitness
It's been 2 years since I found this workout and I've done it almost everyday since then. I used to have no stamina and only he able to run for a few seconds before getting tired but now my friends litterally call me a stamina glitch for having so much stamina when we play sports. Appreciate you soo much Phil!!!
Dang doing it the first time must have hurt
this is motivating ! I currently do track, but can't even run 400k without feeling extremely winded. I started this exercise 2 days ago and I'm gonna try and do it three times a week!
@@eggsammich1186hey did ur stamina increase?
@@juniorx6208 it’s been a week bro
@@yorukaadams940 yeah it shows results in three days time
We had to run 2.2km for school, i have asthma and first time i did it with inhaler i did it within 15 minutes. Then i found this, and man it helped me. Not only can i stay fit even in late phases of football matches, but it also helped me run the 2.2km in 9 minutes without an inhaler which doesn’t sound impressive but people with asthma know how much less you can run without inhaler
How long did u do it for
@@juniorx6208 i did it for 1 month, 2-3 times a week regularly when i didn’t have practice, however i once had an asthma attack, but thankfully i was at home and had my inhaler with me
That's crazy, congrats bro👏👌
you improving is what really matters! keep going man
Man that sounds like an achievement. I'm proud of you bro, KEEP GOING STRONG!
day 1: done it, now i feel like i might meet juice wrld soon
Yeaa
@Boris Schweiger wdym?
@@AresGzz he means he is about to "die" cus juice wrld died an he is about to meet him
@@thefatratwithahat1692 oh ok
@@AresGzz np
-High knees(20 seconds)
-Mountain Climbers (20 seconds)
- Rest 20 seconds
-Squad jump (20 seconds)
-In and out squats (20 seconds)
-Rest(guess what, 20 seconds)
-High knees and pushing arms upwards(20 seconds)
-Cross leg mountain climbers(20 seconds)
-Rest (20 seconds)
-Planl reaches (20 seconds)
-Plank pushing forward (20 seconds)
-Rest(20 seconds)
-Burpees(40 seconds)
Repeat that
thank you brother you are legend
@@sungurtigin7258 *leg end
Bruhh i could have copy pasted it but i already typed all of it in my notes😂😂🤦♂️🤦♂️
Thanks, now I dont need to watch the video!
thanks but is it supposed to say planch or plank
Day 1 - made it to 3:19 with no pauses
Day 2 - made it to 7:40 with no pauses
Day 3 - made it to 8:37 with no pauses
Day 4 - made it throughout the whole video without pauses!!
Today is my first day. made it 6:13
So did it help did ur stamina increase
@simaaaz what about running
TODAY IS MY FIRST DAY MADE IT WITHOUT PAUSING THE VIDEO
Good job champ. Let’s keep it up. Not going back
I used to run track and field. Now that I'm 70 and recovering from a car crash, this workout seems like the one. Perseverance, discipline and live like it's your last day reminds your body how good it can feel.
I can feel my stamina increase just from watching this
Sameeeee!😹😹
Lol😆
😂🤣🤣🤣
yeah, same, it feels like wew i need to catch my breath frst
Legends 🤣🤣
Impressive workout and talking at same time. Respect
😂😂😂😂😂
I love that I am a girl and I am 8 I am very fast thanks I subscribed and likes and everything else
Yes same
@@abigailsquad3996 Yeah keep it to yourself and be proud
Righttt.. I could hardly breath
Day 1: 3:18
Day 2: 6:20 Took a bit of 2-5sec break 2 times
Heartbeat reached 130 beats per minute.
Day 3: 8:15, took an extra 5sec break
Reached heart beat 142 beat per minute.
( I am so happy to progress, but I am trying not to push past the time i start feeling too exhausted so that i will not overwhelm myself).
Day 4: 7:35 reached 138 beat per minute. Took no breaks.
Day 5: 8:15 reached 138 beat per minute, without any breaks.
Day 6: 8:17 reached 132 beats per minute, without breaks but today was challenging mentally because i was gonna skip it but convinced myself to just reach day 1 mark but kept going. I'm happy that i didn't push myself too hard on previous days hence I am being so consistent because I'm just enjoying and I feel so happy everytime because of the progress I am making.
Edit: I literally had to walk a lot today and there were steeper roads and I usually get tired very quickly and start breathing very heavy but today my two friends complimented me that I can walk so fast and don't get tired at all, usually we joke how delicate I am for getting tired so quickly, guess it's time to shine.🌟✨
Day 7: skip
Day 8: Had to attend an event.
Day 9: reached 8:15, heat beat- 135 beat per minute.
I was not gonna do the workout today as I was busy and evening was spent which is my routine time but I thought just do two exercises and then went on.
Day 10: reached 8:15, with 138 beats per minute, no breaks my form is getting better for certain exercises.
(I was about to skip today but told myself to do just for 20s and jept going, my tip is atleast for this workout try not to mouth breathe, you can breathe very heavy through your nose and stop if its too much, slowly build the stamina and try not to skip days at all).
Day 11: Was tired from party event.
( Because I had to walk a lot to get to venue I realised I was breathing heavy and was getting tired, means I have to work harder on my stamina.)
Day 12: could only reach 3:18 today but tried to not skip.
Day 13- skip
Day 14- skip
Day 15- skip, I just made excuses for 3 days.
Day 16: 11:40 completed the workout. Heartbeat reached 132 beat per minute.
I was gonna skip tody but thank god i didn't, today was my best time. Although I think I pushed a bit harder.
Day 17: skip
Day 18: 7:35 heart beat reached 100 beats per minute. Did not need to take breaks in between from a long time.
this is day 4 of me doing this, i have been getting better as day 1 i couldnt get through to the 2nd set and now day 4 i can already make it to the 2nd set however there is still more that i have to improve. (I am also doing the run faster video from this guy) i will be updating every 4 day or every 1 week
U did all that while talking thats crazy😭😭
Yup idk how he did it, i cant talk while on 4.5kmph on the treadmill
@@pow3rful819 haha, haha, ha. NOW TELL ME, WHERE DO YOU RUN
@@loop5720 treadmill......
Dis kid Eritrean???
Indeed
I just want to flex on everyone during the bleep test at school lol
me too ahahha
OMG THAT'S THE REASON IM HERE AT THIS VIDEO. HAHAHAHAHAH HIGH FIVE!!🖐🖐
high five to everyone thats here because im gonna also have beep test 🤚😂
The fitness Gram pacer test is a dkffkrmckcfkfmfkfmtfmfkfmfmtfklffmfmck
Oh facts I thought I was only here cause of that 😂
Just doing it for my stamina but also hoping for fat loss.
Day 1:- just finished. 1st part is okay, but in 2nd part, take more breaks. Covered with full body of sweats. Just wanted to be consistent on this.
Day 2: I'm off because of the gym pain and the other stuff I will do tomorrow.
Day 3:- just completed it. Full of sweats. Just want to be consistent in this journey.
Day 4:- because of my leg workout today, I just felt that squat exercises were not done correctly. But today, I have taken only one break of 15 seconds at 8:08. Full of sweats. Hope to do it tomorrow. I want to be consistent on this.
Day 5:- off. I am very disappointed in myself.
Day 6:- just completed. Feeling exhausted and full of sweat. Just want to be consistent on this. I'm probably also doing it tomorrow.
Day 7 & Day 8 :- skipped .😢
Day 9:- just completed full of sweats just wanted in this week to be little bit more consistent. 😅
Day 10:- just completed. And today done without any break 😊. Full of sweats. Just want to be consistent on this. Will probably do it tomorrow also.
Four day skip : le and im said i wanna be consistent.
Day 15:- just completed. Changed timing because im not consistent on old one. Will try to be consistent on this one. Have a great day😅.
Day 16:- completed with full of sweats. Btw not done on timing i set yesterday but let it be in this way . Just wanted to be consistent probably do it again tommorow😊.
Day 17 & 18:- skipped😢.
Day 19 :- just completed. Wanted to be consistent will probably do it tomorrow . 😅
Day 20 :- skipped😢.
Day 21:- just completed.😊
Using this twice weekly to increase my run stamina 4 months postpartum. I’ve seen huge improvement in my endurance and will continue this quick but effective video. It kicks my ass just enough and makes me feel great the rest of the day. Thanks for making a short workout I can fit in my schedule and thanks for already improving my run by a mile!
You should be so incredibly proud of yourself, messages like these just make my day!! 😁 If you would like to keep the lean train rolling try my 7 day FREE trial on the LEANSQUAD App for only $16.99/month during our Spring Lean Sale 💪🏻 app.lean-squad.com/sign-up
imma keep this a secret from my running buddies and outrun them
Same😂
Same bro good luck on getting faster
xD that's what I usually do
what if they are also watching this.
Did it work?
This exercise was scary because I havent done anything in a while but I got through it without pausing the vidoe and my heart rate is through the roof
Awesome that you were able to get through it! I have a free 7 day trial of workouts you can do to help build up your stamina with all body weight workouts if you want to check it out in my playlists!
@@LEANSQUADTV hey can you please let me know what kinda shoes you are wearing in this video? Running or workout shoes??
@@narendrababu3512 dude, they are shoes, to start working out the shoes don't matter, only get some if you feel like your feet are hurting or you are getting serious about running or working out
@@edwardjarvis3442j
I know a guy who does this 3times a week,damn he’s so fit.he’s a professional soccer player.he’s untouchable.
This exact same workout?
doing this every few days or so
day 1: completed! did the whole workout, but holy shit this was intense lmao…
day 2: completed! still intense, but a lot easier than yesterday
day 3: completed! surprisingly easy, but holy cow the burpees are my weakness 😭
day 4: completed! my burpees were a lot better today compared to yesterday. also how the fuck does bro do 4:03 so elegantly? i look so idiotic 😭
day 5: completed! arms very sore today and the workout was a little bit harder today compared to yesterday
day 6: completed! i feel like today was a lot more difficult than day 1, LOL
day 7: completed! arms and legs very sore today, but i definitely put in a lot more energy today than compared to the other days.. yay!
day 8: completed! i’ve been noticing over the past couple of days that my stamina has increased quite a bit and that my pushup form has gotten a LOT better.
day 9: completed!
day 10: completed!
day 11: completed! i’ve recently been running more, and i noticed that i’m able to run for a longer period of time (compared to a few months ago).
day 12: completed!
day 13: completed!
day 14: completed!
Been doing this almost everyday. My body is way better from last two weeks. I feel much more stronger as well as leaner.
Simplistic Kitchen do yk if you get any faster when running?
Did it help you inder more runnin stamina like I get tired really easily so this this help?
@@valerierodriguez1397 Whilst doing this workout i am pretty sure you will have better stamina and speed
Amazing! Glad you are enjoying it! I have a free 7-day challenge you can try out too!
@@valerierodriguez1397 Yes, I cut 1 min and 14 sec on my 1 mile run time
This is the real exercise should like... No cut scene.. Real time.. Awesome
Thank you! Glad you liked it!
@@LEANSQUADTV does this help speed also if it dosent please do a speed one
@@OMGitsHaerinBunny he has a speed one
@@justjforsure 😂
Day 4: I'm already seeing changes
Day 5: I managed to do the whole workout without any extra breaks. Feeling good.
same
Same man, I remember attempting this workout a year ago; time and time again, but I sadly never made it to the finish. I had only ever made it to the 8 minute mark.
Now I’m doing this workout again after a whole year, and after a few days of trying this workout again, I finally managed to do it without stopping or taking breaks. It was extremely liberating; both physically and mentally 😅
Now I’m gonna try to perfect this workout, and perhaps one day do it twice in a row without any stops.
Kudos to everyone who clicked on this video 🔥
Now repeat 2 times friend uhh can do it❤
hi! starting! 🎉
day 1: made it with no pauses to 6:35
I’ve been doing this workout for about three weeks now and I was feeling good today so I decided to skip the breaks. Somehow I was able to complete the whole thing without stopping and still managing 12 burpees at the end.
I’m so happy right now! 😁
Dude that’s insane.
The breaks are better for muscle gaining, if your still doing this I highly recommend doing the breaks.
@@headshothitman9450 nahh its not
you need recovery AFTER the training not DURING the training
this training doesn't cause much hypertrophy because its endurance training
Congratulations man, this is mu=y first day and im trying to grab stamina before i return to football
R u getting results in your muscles
I was doing it for first 1.5 months 4 times a week. I haven't seen any results. Then droped down to 3 times a week, imediatelly I started seeing huge gains. Took a week off(just casual a bit of snowboarding, walking etc), jumped in, immediately saw huge improvements(not only endurance but also speed!). At first 1.5months I managed to do 6 burpees at the end with no improvements. Now after doing it 3 times a week for 3 weeks and 1 week off, I am able to do 11 today at the last round. That is just purely insane. Disclaimer, I always give the best in it, i push myself as hard as I can, by squats it is difficult for me to breath in first round. I like this way of torturing myself. It just feels great. Thank you!
EDIT: I pushed through it, had few illness issues but overall now I am doing 15 burpees in the end. I neve had been this "fit" in last 5 years. I feel riding bike how much more endurance I just have... The reality is, I am 6 months after covid which almost kilmed me, droped my VO2 max from 58 to 24, and here I am today, doing 15 burpees. That is just pure insane. This is just pure cheating, as it takes so little time during your day...
Now that's what called an underrated workout by an underrated UA-camr👏🏼💪🏻.
This is the best u will find for improving ur stamina. Here is why, I was the fastest and most explosive in my team, but I would always start slacking 60 minutes into the match cuz I had no more energy to expend. I did this for three months, 2 times a week with 4-5 soccer training sessions. Now I am running up and down the pitch 3 minutes into injury time. U have the tool, now u just have to use it.
How many sets did you do? 1 to 3?
@@abbyik7357 I started out by doing one set, once a week. I only did it once since I have multiple other soccer classes. But in my off season, I did one set, 2-3 times a week. Don't overdo it in the season as u might end up injuring ur self.
@@meekalhassan3247 Thanks man! Just wanted to make sure that doing one set was fine
@@absalon1992 every other, let your body and CNS rest
Yeah cause endurance one of the most important in football, your technical ability or fast run don't mean shit if you don't last 90 minutes in a game
HOLY I was doing this and I felt like I was about to faint respect to this guy for being so good I was about to fall like my self confident.
Glad you liked it!!
It feels good to finally be noticed by someone :)
Haha hows the workout going? Is your pfp u?
@@alberth8125 that's actually funny 😂
Let’s keep going guys. No turning back. Gotta change ourselves. Become better. Let’s do it
I'm with you man!
I'm right behind you.
You go first.
I'm gonna start this routine.
Maybe tomorrow actually.
Yeah definately tomorrow though.
@@bearnecessiteespolio5359you're actually checking out his ass from behind, aren't you?
This workout is absolutely no joke. I went from feeling like death just running 10 minutes to running it easy just 5 days later. Did this workout 3x a day 4 times this week. Thank you so much!
Wait you've been running for 10 minutes?
Holy shit three times a day 😩😩
@@strix3827week*
@@strix3827it's not a big deal since you recover fast from it
@@abhithammineni7835is that too long or is too short for you?
you know it’s hard when high knees feel like a rest
Yeah
They don't?
exactly how I was experiencing 😂
This is a certified badass video! Bodyweight, quick, intense, adaptable, free, efficient, and most importantly effective! Super grateful for this!!!
Ah thanks so much! Glad you loved the workout. Have you tried any others?!
@@LEANSQUADTV does this workout help in building abs?
@@sidhant_9185 yes it does with the planking and the crossed mountain climbers espacially👍
Especially**
@@Nico-mc4ow thx dude
It's been about 3 weeks of doing this workout 4-5 times a week. We have a 2 mile run every Friday at our school, and I was not happy with where I was at. After these couple weeks doing this workout and other exercises (sports), I've improved my time by 3+ minutes! If you want to improve your cardio, definitely give this a try! (don't cheat yourself, always try your best) good luck to all of you! Ill probably give a progress update soon
that’s incredible, keep going!!
@@bean4601 thanks :D
Progress update?
@@swicxz_ i've moved on from this, but this has kickstarted my running journey. I now run 4-5 times a week instead of this. Getting ready to improve more and more to prepare for next year! (going to hs, want to do cross-country)
nother progress update! when i started this, I started at an 8:00 ish mile. Now I can run sub-6, and my life has completely changed. (not because of running a sub 6 mile, but running in general.) I've become so much more healthy, and so many other good things have been kickstarted from this video. thank you phil, you really changed my life.
Finally completed the challenge without push up. Took me 7 days. I will continue this untill I master it. Thanks, hope this will help me to increase my stamina.
Day 1: Finished. Hope i can continue this. Wish me luck guys
How's it going?
@@james_.1697 man worked out so much he vanished into the air.
@@shibillkhadri1937 lmaooo
How’s it going?
Dare: every time you hear or see a name,coma,dot,etc you do all of that
I finished the entire workout for the first time ever today! Without any extra breaks. It feels awesome. Do not give up guys!
Okay hear me out. I just found this 3-year-old video about a week ago.
1st day: Made it to about 6 mins. I was literally dying, out of breath, so I stopped. I felt cramps all over my lower body for almost 4 days. I waited for my body to recover before repeating the exercise.
After 4 days: I completed the first set but needed to take a 2 min break before proceeding to the final set. It was the same feeling of dying after the work out.
I can't give you the result yet cause it's just 2 days of trying the workout. This made me feel that my body is really out of shape. Hoping that this will help eventually because I am preparing for the military recruitment.
Good luck
You're doing great. I'm proud of you G.
I have done this for a couple of weeks now and the burn is definitely real. I am training for XC and tennis and it has definitely helped a lot, thank you!
Does it burn fat?
@@alviskaiw I’m guessing it does if you want it to, I got a lot more toned
But you half to have a healthy diet to
Workout is 9 minutes long
1:55 High knees + Mountain climbers
2:55 Squat jumps + In and out squats
3:55 High knees reaching out + Cross body
4:55 Plank reaches + Plank cross body
5:55 Burpees 40 seconds
6:55 High knees + Mountain Climbers
7:55 Squat jumps + In and out squats
8:55 High knees reaching out + Cross body
9:55 Plank reaches + Plank cross body
10:55 Burpees 40 seconds
And you're done! Congratulations
More like you are dead 😂
I started doing this workout a few weeks ago everyday. I remember after the first day I was knackered every muscle aching. Now just a few weeks on I can pretty much do it at a better intensity only really getting tired in the last few mins and not aching at all. This is much easier to do as well than a run because it’s less time needed and the same results. I will continue to do this and when I am very comfortable move onto something harder. Thank You.
Hey man when you did this did you lose weight or gain speed?
@@DPGFein For me I’m using it more to gain speed and increase my stamina. But I can’t imagine there’s any reason you can’t use it to lose weight.
Amazing to hear! If you want to take it to the next level, give my free trial a go! lean-squad.com/7-day-free-trial/
Bro I actually did not get any rank for my school long run all this years.But once I did it workout I managed to get 5th place out of 200 students.Tq so much❤❤
Day1 : Did it after a Hard Session ( Made it Through but Gasping )
Day2 : My first Exercise (Using as a warm up ) Easy Pasy but still gasping
Day3: Feeling a Little Easir
Day4: Its hard still struggling but better
Day5: Still Little Hard
Day6: Manage to control Breathing (not often panting )
Day7: Exercises after this Feels a lot hard
Week 2 : Did almost 6 Times a week , a nice Good warmup before any major exercise. Also my Legs muscles have improved a lot , as well as my Jumping.
I started this when I couldn't do a single Singled Leg Squart , Not I can hold it for atleast 30 sec.
My cardio Improved a lot , I no longer get breathless often
Week 3 : Doing this exercise with a little running + Jogging as well as atleast 40 mints Session , some day I skip this if I am feeling too tired but believe me , IT GREATLY Improved my leg power as well as my cardio
1 Month UP
7 Week I guess : Its too easy , I even skip the pauses , still makes me sweat but it got a lot easier then before
Started when even doing 50 Squarts made my legs numbed , now I do 100 Squarts and its feels like Warm up
It may be hard and surely is but remember
*Greatness Comes Only with Hardness and being Hard (to force your lazy brain into doing this ) makes you Great*
How many times per days u do this?
@@juniorx6208 1 time
With some other Abs exercises
Do you do this everyday?
@@weadvreyou8157 I try too
I have improved this into 20 minute workout which I would do atleast 3 Times a week
Thank you for actually keeping us updated cause everyone else puts the first 3 days and stops updating
Need that soccer player stamina you know? God level
It’s football not soccer
@@namacus Tell me you're an american without telling me your american:
guys do this workout I’m telling you. I did this workout for 3 months. Back in November I was out of shape completely, I couldn’t even jog for 5 minutes without dying and I’m a skinny guy who’s very fast. Then I saw this video so I started doing it 3-4 times a week... now 3 months later I’m running 30 min (2 min jog 1 min sprint) without getting tired at all. This really helps out a lot if you put the work in (please don’t cheat yourself).... Even in soccer/football it will make you last longer for sure
@@JoeMama-ho1mb ok
@Joe Mama will do broski 💪🏽
Tried this today. Thank you!! Idk how he’s able to talk while doing it hahaha!
Glad you liked it! You can also check out my free 7-day trial for more workouts like this!
I will deliver a very, very important message that this world will come one day and end you will have to do something for your end Everyone who is not a Muslim will enter fire and not know what the next fire will suffer in the tomb This is a narrow, dark room Whatever good you will suffer because you do not believe in one God who has no partner for that I want to advise you I want you to read about Islam and the Quran in which there is the word of God and the word of your God who created I want you to read and decide whether to choose fire or heaven before you deeply regret it. You and your conscience choose what you want.
@@user-bc4hl3dg3v make way for the no fucks given
@@user-bc4hl3dg3v proselytizing is haram
@@Lukas-wj2coWho care
Day 1:- feeling good after the session but honestly took many breaks but will surely improve and let u all know my experience after every session
Workout is 9 minutes long
1:55 High knees + Mountain climbers
2:55 Squat jumps + In and out squats
3:55 High knees reaching out + Cross body
4:55 Plank reaches + Plank cross body
5:55 Burpees 40 seconds
6:55 High knees + Mountain Climbers
7:55 Squat jumps + In and out squats
8:55 High knees reaching out + Cross body
9:55 Plank reaches + Plank cross body
10:55 Burpees 40 seconds
And you're done! Congratulations
*Copied, thanks needed it*
Ty
Am about to leave to The Marine boot camp in 3 months but want to improve as much as I can. I will try this thank you for this video I needed something like this to help me get even better
Glad you like it!
Same here
I leave in 2 months 💪
I leave in 3 months 💪 and I also needed this video
Hell yeah man I’m actually here for the same reason! I’m running a mile rn in like 7:30 wanting to go for the half mile just get so out of breath by the time I’m done with the mile hopefully this will get me ready for the cardio
I've been doing the workout for about 2 weeks now, When I started out I wasn't able to last for even 2 minutes, but Now I can go through the whole workout but it's still difficult, kinda.
Did this workout for about 4/5 times a week, Insane results and I also got stronger legs.
Thanks, Lean SQUAD for this amazing workout, really appreciate it!
How many times did u do it a day
@@isukm806 2 rounds with a 10 minutes break in-between, also did some recovery stretches right after the workout, It helps alot.
@@once7966 did it improved your running?
@@kelsier1102 It did Improved my Cardio, and made me slightly faster, I was 24 seconds faster in a 2 mile Run.
@@once7966 i will try it out :)
got a sports day friday, i’ll give daily updates
Day 1:
This workout was quite hard for me as i have never really worked on cardio and stuff like this, it didn’t help how i got an injury playing football on my knee, but i’m confident and i’m doing this daily to help me and my team.
Day 2:
while playing football today i landed awkwardly on my knee, it has been hurting since but i decided to push through and do this, my body had pain especially my legs today, but i could already feel that my stam was a lot better then it was yesterday, i’m motivated to getting this done !!
Day 3:
The hardest day so far.
mid way through i really pulled my knee but decided to push through. the last set of burpees killed me and i had to pause and calm down for a bit, i’m not sure what’s happened too my knee but i’m not going. to give up and i’m still gonna try my hardest.
day 20?:
i stopped doing daily updates but oh my has this workout helped, i really reccomend this, yesterday i went out with some friends to play football, we challenged these people who played for an academy and we played for about 50 minutes, not once did i feel out of breathe and i could really feel myself being able to run longer, and at a faster pace
20>25:
doing it daily still, i don’t even need water anymore, thinking of upgrading to twice a day but i’m not sure.
Thank you to the creators of this they’ve helped me get so much better at sports.
Day 1 - Really taxing mentally. Gasping for breath. Praying to god it ends faster. Talked myself into finishing the workout. Last few burpees were a tad bit slow but did it! Breathing heavy. Cursing. But I feel amazing.
Is he talking while doing the different routines?? Mad respect bro
Completed it, 1st i thought its gonna be too easy or maybe its not that advanced, but now i can't breathe, gonna include it in my routine
Awesome! Glad you like it! Are you going to join my next workout challenge?!
This is how it all started for me. Lost almost 40 pound since I started doing these. Did em till I could run then continued with running longer and faster. You’ll see lots of improvement doing these. Don’t get discouraged if it’s hard. A lot of things in life are difficult but in the end will be worth it.
How long did it take and how frequently you did it?
I used to not be able to complete not even one set of two exercices and now I can complete the whole video two times with a 3min break in between the two times. great workout!
How long have you been doing this exercise
how long have u been doing it
Ive been doing this since the start of te year and it deeply affected my performance throughout the day. Last year i always lazy and always runou of energy fast. But now thanks to this I'm not that pathetic anymore. thanks lean
Amazing to hear your progress! Here are 7 free days: lean-squad.com/7-day-free-trial/
WTH I don’t even have asthma and when I was doing the practice high knees i was tired already
Bruh I have asthma, I'm about to meet the Lord
@@yousofzaid872 lmao we might meet soon imma try it now
I started this then stopped, but am gonna start it again
All these stories about improving, and some seeing results in just one week too are amazing
And I'm gonna try some methods of hyping myself up too
If you guys want proof this works, I’ll be doing this consistently 2-3 times a week to let you guys know. (I’m also doing these right before weightlifting).
Day 1: Made it to 6 minutes (up until halfway through burpees). My legs were feeling really weak and I couldn’t do it at my best effort anymore so I stopped. This workout makes you sweaty really fast but your legs will recover quickly-you most likely won’t feel sore the next day.
This guy is overflowing with positive energy. It's kinda contagious and i like it.
You are so amazing doing this exercise and talking at the same time. It's been since I played soccer so I get tired like 10 minutes so I hope this will extend it to an hour thanks so much
Bro I play soccer too but due to covid i got out of shape. Did this work ?
@@nupurmanmode4721 yes
Hi I’m 12 years old. In my school I wanna do cross country running and I want to be as fast as possible. Thank you for making this workout. I’m sweating so hard right now.
Its 2023 and i still salute you
I'm tired of being so tired and about to die after just 5 seconds of cardio. I wanna be stronger. So I'll try this shit; and hope not to die.
How’d it go for you bro?
Bro, you gotta realise, the first 5 minutes is the toughest, you get so out of breath.
But after that first 5 minutes (or maybe ten for some people) IT DOESNT KEEP GETTING HARDER ! Your lungs get the message after the first 5, and it's not that bad.
Dont let the first 5 put you off from doing cardio kid.
This workout helped me increase my stamina so much with dance, I felt like I was not chasing the choreography. Thank you!
Glad to hear!!!
i’ve been doing this twice a day for about a week now and I can feel myself improving :) i remember wanting to claw my eyes out and puke out my insides the first time i did this, but day by day it’s getting easier to keep up and recover my breath. my mile time has also gone down by a few seconds already! thanks a lot!
way to go! You should be so proud! Have you tried any other workouts? It's important to change it up. You can also check out my new LEANSQUAD App for all my lean challenges and workouts! All the best!
Wya now?
1:50 (Just for myself)
Thank u
*"Ours"*
I'm 14 and I did it without pausing the video 😁😁. I'm really proud of myself🥳 Thx for the video man🙏🙏
Amazing work 💪!
Day 1: made to 4:16
Day 2: made to 5:00
Day 2: made to 7:17
I can hear my heartbeat
This is how many times i did this workout: 3
lol
F
R.I.P
Oh, I actually forgot that i started this lol.
I'll start it over Since the weather getting better here where I live, thanks for reminding me.
@@markksstreetworkout8750 good to know king 👑
Its the best Stamina workout out there! Keep it up man. You Should have 1m subscribers
Wow, thanks man! Appreciate it!
I have did this exercise for just 4 days and i do feel an improvement in my running stamina
This is a top-notch intense endurance home workout. The feeling and energy it generates is superb 🤟🏾🤙🏾
Been doing it ever since u posted it really helps with soccer 🔥🔥❤️😭
Yess! Glad you're enjoying it!
I played soccer from 5th grade till now but becoz of COVID I didnt play for like 8 months and I was getting out of the shape but this workout is just great!
So he like in 7th grade now?
I'm a dancer and my stamina was already pretty good, but then I started doing this workout and I'm sweating like crazy, barely keeping up. On my way to become an absolute stamina monster lol
im 13 getting ready for track n feild if sorta run off i need to be in top shape guys today april 9 may 9 track n feild start in 1 month i hope i transform ima be back tmrw to to do it see u soon
1 week later ive been doing this workout 4 days the 3 days if been running doing burpees and squats i feel much better
2 days later feeling a lot more energetic doing this i blasted through it
guys i won 1 first 4 2ns and 2 3rds in jumps ty
He was not lying I was tired 2 minutes in lmao
😂😂
damn bro i used to be so fit but now i cant even do this lol
Same - I blame quarantine
@@veronicablack2533 😂😂 Blame yourself
@@morizaal chill bruh
‘Can’t even do this’. What do you mean? This workout is not easy.
Same, I'm a girl and when I was little I always went swimming every Sunday would always play basketball and football plus riding the bike. Now it's been years since I did those things ;-;
I did this workout for about 2 weeks and and I saw a big change in my stamina and I got faster too and I also noticed I jumped higher than I did before
How much higher?
@@ajrankin9880added like 5 inch to my vertical jump or more
@@kb1124_ well I remember I could only do 2 miles without getting tired I could do 12 miles now
@@kb1124_ I did it once everyday
I’m 68.
This is the best stamina workout l’ve encountered in decades.
Immediately subscribed, recovering from being a smoker. thank you for your motivational videos !
I have been doing this workout and also the one to run faster, and i have seen improvements in just a week. Keep up the great work!
the squad with my heavy leg absorb all stamina 💆♂️
this is one of my favourite workout videos because of how challenging but achievable, simple, and real it is. ‘preciate you gang.
burpees are the worst but dude this one is addicting
Loving your workouts during ISO. Keep it up !!
Will do, thank you for your kind words
Tbh i never felt this fcking much happy to have a tall,strong,athletic body......like i finished this without breaks n i feel really good....not breathless or dying like times....even the guy almost died lmao.....well all the exercise n pain paid of well....im really happy dude
U did it in first try?
This is exercise is a Cheat Code!! For stamina,hiit,I usually do squat press , 10 every minute..and be able to complete 100 everytime... when I did this exercise it was scary as I feel that I can double to 200 without rest,.. but I did not push myself into 200 as it only put too much work on my legs..
Started - June 16th 2024
Day. Stamina. Speed
Day 1 (yesterday) - ✓. -
Day 2 (today, June 17th) - ✓. ✓
Day 3 (yesterday). - ✓
Day 4. ✓. ✓
Day 5. Sick. Sick
Day 6. Sick Sick
Day 7. Sick. Sick
Day 8. Sick. Sick
Day 9. Sick. Sick
Day 10. Sick. Sick
Day 11. Sick. Sick
Day 12. Sick. Sick.
Day 13. Sick. Sick
Day 14 ✓. ✓
Soccer pre-season training starts in a couple weeks, really needed this. Didn't think of my weaknesses once this video, I had tunnel vision and could only hear you the whole time 🔥🔥🔥
Thank u
restarting
12/27/22 - day 1
12/31/22 - day 2
i only got 6:30 in before i had to stop and i know i haven’t been consistent but at least i’m doing more than i was yesterday 🤞🏽 Going into 2023 i WILL be more consistent I WILL do this everyday starting today .
1/1/23 day 3
i got to 8:07! further than i got yesterday
1/2/23 - day 4
i got to 8:06 😢 still good though i didn’t have a lot left! tmr i’ll be able to finish it fs
1/20/23
i got to 6:36 without a break i’ve gotten worse but soon i’ll be going to a real gym
2/17/23 8:14
I keep forgetting to write on this i be so tired after the workout heart beating fast I need to get to the point where I can do this workout without feeling like ima pass out 😂
2/22/23 6:44 halfway without break
3/7/23 12:03 made it all the way through i keep forgetting to track this 😅
3/16/23 11:32
3/27/23 5:49
4/8/23 9:14
4/9/23 8:13 😢
Day 1: 6:40 1 set done no pause
Day 2: Full 2 sets done no pause
I’m the fastest on my soccer team but get tired quickly and can never recover on defense, Ima start doing this, how many days a week should I do this ?
probs twice a week
Mpamphs Kate i’d definitely say more if you want results fast. it wouldn’t hurt doing it every day tbh. twice a week though i’d say definitely won’t get you the results he wants by soccer season. which is like starting now for some people.
@@mickeyt1808 I got a football match in about a weeks time and have to improve vastly fast how many times should I do this?
Do this with a gap of a day ..and you will get to.see the improvement
Roshawn Seeny 4 or 5... or everyday if you’re feeling spicy jkjk but seriously if you want quicker results I recommend doing this everyday.
1:50 starts
day 1: made it till 6:17 without stopping, out of breath and tired af lol
day 2: sweating so much, but can feel the progress, but only made it till 7:18
day 3: a little bit easier, finally got the first rep made it until 8:18 , heart beat racing lol
day 4 & 5: skipped, legs were sore
day 6: made it till 9:21 , sweating very much, like very much, and very tired xD
I just found this video and I wish I found it sooner. When everyone was quarantined for COVID all the sports I was playing got canceled and I started to gain weight and give up on my physical appearance when in-person school was back my friends would say how fit I was before but I've gained weight and it really bothered me. I desperately wanted to lose the weight I gained, and get back in shape and this video helped me so much with that! I lost the weight I gained and I'm now back in shape, but I still do this workout so I can get stronger. Thank you so much for this video I love it so much!!
for new people that jog and dont know anything about HIIT or fast twitch muscle exercises:
If you've been jogging consistently, and not been doing sprints, etc, you might find that this might be difficult. Well thats because your body is accustomed to a steady pace jog, and by doing this workout you're basically telling your body that its gonna be doing this, so it needs to adjust for it.
Fun fact:
HIIT (High Intensity Interval Training) heavily taxes the central nervous system, creating large amounts of acute neuromuscular fatigue and takes time to recover from. AND the hormone cortisol is released in response to stress. Studies suggest that the high levels of cortisol from long-term stress can increase blood cholesterol, triglycerides, blood sugar, and blood pressure. So you should probably only be doing HIIT 2-4 times a week.
This workout is a REALLY and I mean REALLY GOOD workout in terms of increasing overall cardio and health. You can see comments like i couldnt run this amount, and now I CAN. And people feeling alot better. Science clearly shows moving can help stimulate your happy hormones, including serotonin, which is why you feel great after a good workout.
(i used to do this workout every single day but stopped due to burnout, probably because i was very new to fitness and i just wanted to do calisthenics.)
TLDR: do this 2-4 times a week consistently and you can definitely run longer.
THank you bro
@@Rhytss yw bro, enjoy running longer
The energy is what motivates me the most and can't wait to start the workout