Some days we just want to stay at home instead of hitting the gym. That doesn’t mean we can’t get a good workout!

This week, we’ll look at how we can build and train our endurance in the comfort of our home sweet home.

What’s Endurance?

Simply put, endurance is our ability to tahan an exercise over an extended period.

Endurance, or aerobic, training builds our stamina so we can sustain physical activities that increase our heart rate and breathing. The more we train, the longer we can last.

Physical activities that need endurance include brisk-walking, jogging, swimming, and cycling. And we’ll need great endurance to complete long-distance sporting events like the popular Standard Chartered or Sundown Marathon.

As with all physical activity, endurance training comes with benefits like better heart health and circulation, and lower risk of diseases like diabetes.

Our bodies will also use oxygen and nutrients more effectively, and we might hear people praising us on our “healthy glow”.

Here are some endurance exercises you can do at home — yes, you can train while enjoying Channel 8 dramas on TV!

With each episode being one hour long, you’ll hit the recommended 150 minutes of physical activity per week in no time.

Related: Burn Calories While Watching the TV


Start Slow

For newbies, we want to start small and slowly build up stamina.

Walk and Climb

Some beginner physical activities include walking on the spot while watching TV, or climbing the stairs to your flat at a moderate pace.

Moderate workouts are those that increase breathing and heart rate slightly. At this pace, you’ll be able to chat but not sing.

Try singing along to the drama theme song; if you can’t catch your breath, you’re on the right track!

(House)work it Out

Simple housework, like cleaning the windows and making your bed, also counts as endurance training. You get to keep your house tidy too: win-win!

For example, you can get a good workout by mopping or scrubbing the floors. An hour of mopping burns 235 calories, while an hour of vigorous scrubbing uses up a whopping 436 calories — the number of calories in a bowl of Mee Soto!

Level Up

Fancy a challenge? Turn up the intensity with these exercises.


Skipping is a cheap and simple way to build stamina, tone the calves, and burn calories. Even at a slow pace (less than 100 skips per minute) you’ll burn 148 calories in 15 minutes.

Skipping also increases your agility, which means you move quicker on your feet (and can chope that seat at the hawker centre faster).

As a bonus, skipping ropes are highly portable: stash one in your bag and exercise wherever you go!

Jumping Jacks

Another workout to try at home (and beyond) is jumping jacks, which can burn up to 134 calories in just 15 minutes. Other than proper footwear, you don’t need any equipment!

Jogging on the Spot

Who needs a treadmill? Jogging on the spot is a good alternative to build stamina and burn calories — 30-minute of jogging in place burns 269 calories.

Do consult your doctor before starting any exercise regime, and practise caution when exercising. Remember, safety first!

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