Endurance training at home

For an endurance training at home you usually need equipment, because nobody has enough space at home to set up a swimming pool or go jogging. Many people who want to train at home buy a bicycle ergometer or a treadmill. It is also possible to buy a trampoline to jump and run on.

Small round mini trampolines are already available with a diameter of one meter, so they are space-saving. All these possibilities can keep us fit and thus also increase fat burning. A very effective way to burn fat and do endurance sports is also rope skipping.

In addition to its effectiveness, rope skipping is also one of the cheapest ways to do endurance sports at home. Combined with a healthy and balanced diet, the options listed here are predestined for endurance sports and fat burning at home. In order to specifically improve endurance, certain training rules must be observed:

Train – Pause – Train.

The desired training effects only occur in the periods between training, which is why this time is of particular importance. Beginners should take at least 24 hours break after a training session. – Those who train improve their performance.

Therefore, the intensity of the training has to be continuously adapted to the level of performance. – In order to train effectively, regular training is necessary. Three times 20 minutes are better than once 60 minutes per week.

Make the training as versatile as possible. This applies not only to the intensity (running fast or slow, jogging/cycling) and the type of training (running, swimming…), but also to the training distance (select different distances). – Especially for beginners it is important and at the same time difficult to choose the right intensity. It is especially recommended to train with a heart rate monitor. 1st week
Monday: jogging | 45 min | low intensity | pulse 100-120
Tuesday: Break
Wednesday: Cycling | 45 min | medium high intensity | pulse 150-170
Thursday: Break
Friday: Jogging | 45 min | medium intensity | pulse 130-150
Saturday: Break
Sunday: walking | 30-40 min | medium high intensity | pulse 150-160

2nd week

Monday: jogging | 45 min | low intensity | pulse 100-120
Tuesday: Break
Wednesday: Cycling | 45 min | medium high intensity | pulse 150-170
Thursday: Break
Friday: Jogging | 45 min | medium intensity | pulse 130-150
Saturday: Break
Sunday: walking | 30-40 min | medium high intensity | pulse 150-160

3rd week

Monday: Break
Tuesday: jogging | 30-40 min | high intensity | pulse >160
Wednesday: Break
Thursday: Break
Friday: Jogging | 60 min | low intensity | pulse <110
Saturday: Break
Sunday: walking | 30-40 min | average intensity | pulse 130-150

4th week

Monday: jogging | 40-60 min | low intensity | pulse 100-120
Tuesday: Break
Wednesday: Cycling | 45 min | average intensity | pulse 130-150
Thursday: Break
Friday: walking | 40 min | low intensity | pulse 100-120
Saturday: Break
Sunday: jogging | 30-40 min | medium high intensity | pulse 150-165