How to Build Stamina for Your Workouts


Hi, Guys!

Regardless whether you’re trying to build mental or physical stamina, my tips will help you reach your goal! Since I’m all about making exercise fun, I’ll be concentrating my efforts on improving your fitness stamina.

Here are four tips and a workout to get you going!

“Believe in yourself and forget the nerves!”

Remove negative words from your vocabulary. Yup, do it now.

Instead of saying “I can’t” or “I’ll never run a marathon,” flip those statements to “I will” or “I would love to start training for a marathon.” Disrupt those negative thoughts and turn them into positive ones! Have self-confidence, follow your dreams, and kick your doubts to the curb.

When people are nervous, their hearts are usually racing and their palms are more or less sweaty. If we turn this scenario on its head, wouldn’t we realize that these reactions are the same reactions we naturally get when we’re excited? Instead of psyching myself out, I trick my mind into feeling excited instead of nervous. For example, I will often say, “I am SO excited for this event or I am SO excited for this long flight!

“Eat, drink, and sleep like you want to build stamina.”

When you put your body outside its comfort zone (a.k.a. when building stamina), you need to treat it well with healthy fuel. Eat natural, non-processed foods that ARE meant to go into your body! Drink more fluids that you think you need! Because your body is being put through more mental and physical exercise than it is used to, you need to supply it with an adequate amount of sleep to balance your hard work!

“Grab a buddy!”

Don’t be in it alone. Find a friend or workout buddy who wants to build their stamina as well. You will keep each other accountable and push one another to your respective maxes!

“Last but not least, training is key.”

Building stamina doesn’t happen overnight. To gain more stamina, you will need to overexert your body with both aerobic and anaerobic workouts.

Aerobic vs. Anaerobic
Aerobic: low to moderate intensity prolonged exercises
Anaerobic: short and very high intense exercise

I love circuit training because it challenges my strength and incorporates both aerobic and anaerobic endurance. It is like a one-stop shop to building stamina.

Now you are ready to workout! As you do this workout and begin to feel comfortable with the circuit, start reducing your rest time by 5 seconds.

Circuit Workout

High Knees
2 rounds – 30 sec each move

45 sec rest

Circuit #1
Jump Squat
Jumping Jacks
3 rounds – 30 sec each move

45 sec rest

Circuit #2
Oblique Crunch
Donkey Kick
Flutter Kicks
4 rounds – 30 sec each move

45 sec rest

Circuit #3
Alternating Curtsy Lunge
Lunges (alternate during 30 sec)
Standing Calf Raises
2 rounds – 30 sec each move

45 sec rest

Circuit #4
Bicycle Crunches
Plank Up/Down
Plank w/ Shoulder Taps
Plank w/Hip Up&Over
3 rounds – 30 sec each move

45 sec rest

Repeat Warm-Up


Building mental and physical stamina will help your body, your career, and life in general!

Peace & Love,

Emily Burkhardt

Leave a Reply

Your email address will not be published.

🌼 Let's Be Friends 🌼

Join my newsletter to get recipes, wellness tips, & more!

You May Also Like

Why I Fast on Mondays

Monday: oh, the duality of it. I love Monday and I also hate it with a deep passion. I hate that it will take a full 5 days for the weekend/nachos to arrive. I hate that I have to answer my emails. I hate that my alarm goes off and wakes me from my Sunday slumber. Yet, once I’m conscious I remember that I love waking up early on a summer Monday, hitting the streets before 8am when the city is still sleepy and heading out for a slow sweat at SLT. I love hitting the re-set button and having another chance to do and be. I also love fasting on Mondays, my chosen day of the week to detox until dinnertime (if you’re forced to begin your week, you may as well dive in head first).
View Post