10 Workouts That Improve Your Conditioning And Stamina

Work on your engine!

Conditional Workouts

Why are conditional workouts important. They are the best way to burn fat and build muscle. By increasing the intensity and working really hard for a certain time and then resting for a short time in between the heart rate keeps high while the muscle get time to recover for the next round and keep the intensity for a longer time.

After the workout your heart rate takes longer to slow down and your oxygen capacity will keep higher for longer. Meaning that you will burn more fat overall, both in the workout and for a many hours afterwards.

This type of workouts are often called HIIT, High intensity interval training. Builds up endurance and stamina.

Calorie Killer


  • Cal Rowing
  • Cal Air Assault Bike

Begin getting 25 calories on the rower before switching to the bike for another 25 there and so on until you finish 800 calories in total. If you are working with a partner the other one can start on the bike.

The goal is to finish within 60 minutes, but this is really long and I am very slow and almost threw up in the end so I finished in 90 minutes. The whole time I was just thinking about 5 cal at a time. Break it up into 5, even in the round of 100, just think of it as 20 rounds of 5. I always took a bit of a break between the bike and row just to catch my breath, just around 90 seconds tops.

Metabolic Monster

  • Pull Ups/Chin Ups
  • Burpees
  • Side-to-Side walking Plank
  • Burpees
  • Alternating Reverse-forward lunge
  • Side jump burpees
  • Dive Bombers
  • Burpees
  • Plyo Push Ups
  • Burpees

Do each exercise for about 45-50 seconds and then rest until the start of next minute. When the next minute start you start the next exercise until you finish the round. Then rest for 1-2 minutes and start again, aim for 3-4 rounds.

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