Best Workouts for Building & Maintaining Stamina

Building stamina (or endurance) helps you to sustain physical activity for longer without getting fatigued or out-of-breath. Building and maintaining stamina levels requires consistent exercise that combines both cardio and strength training.

The best workouts for building your stamina combines aerobic and strength exercises that work several parts of the body at once. Your nutrition also has a huge impact on your endurance and physical performance, so remember to be mindful about eating the right foods when building your stamina.

  1. Running

Running is great for building stamina! It improves your cardiovascular health, increases your lung capacity, and strengthens your leg muscles for greater mobility.

If you’re new to running or struggle with intense exercise, start with a slow job and gradually increase your distance and speed every time you go for a run. 30 minutes of running 3-4 times per week will help you to build and maximise your stamina levels.

  1. Boxing/Boxfit

Boxing is a physically-demanding activity that requires a great deal of stamina. Boxers have to maintain extraordinarily high stamina levels to fight for long periods without getting fatigued. Boxing combines aerobic and anaerobic (quick, intense bursts of exercise), which helps to improve endurance, muscular strength, reflexes and co-ordination.

Check out one of our boxing workout videos, or an in-park session near you for boxfit workouts with professional trainers.

  1. Cycling

If you have an old bicycle laying around, it could be a great opportunity for you to get some fresh air which building your stamina levels. It’s a great low-impact exercise that strengthens your calves and thighs while helping you build endurance. Start at a moderate pace and gradually increase the speed and distance with each outing. Try to aim for at least 30 minutes of cycling per session.

  1. High-Intensity Interval Training (HIIT)

HIIT workouts alternate between short, intense bursts of exercise followed by slower recovery periods. HIIT is an extremely effective stamina-building exercise as it challenges your body’s cardiovascular system to improve your ability to endure physical strain for longer. During HIIT, your body experiences an ‘oxygen debt’ that forces your heart and lungs for work harder to deliver oxygen to your muscles. This increases your endurace by improving your body’s ability to utilise oxygen during workouts.

Check out one of our HIIT on-demand workouts to start maximising your stamina levels.

  1. Yoga

Yoga is great for building stamina, as it involves slow, controlled movements that challenge your body’s endurance. Regular yoga practice improves your breathing, builds muscle, strength and endurance, and aids mental stamina by reducing stress and providing a relaxing outlet. Poses such as warrior, tree and plank, which require you to hold the pose for an extended period, are best for building stamina.

Additionally, breathing exercises (or pranayama) practiced in yoga help to increase lung capacity and improve oxygenation of the body. Overall, practicing yoga regularly can help build stamina, increase energy levels, and improve overall physical and mental wellbeing.

  1. Strength Training

Strength training is a crucial component of building stamina. Building muscle allows you to endure physical activities for longer without feeling fatigued. Strength training can be done with weights, resistance bands, or bodyweight exercises. For maximum stamina-building, aim for at least two to three strength training sessions a week, targeting all major muscle groups.


In addition to these workouts, it is essential to maintain a healthy diet and get enough rest and recovery. Eat a balanced diet that includes carbohydrates, protein, and healthy fats to fuel your workouts and aid in recovery. Get at least 7-8 hours of sleep each night to allow your body to recover and prepare for your next workout.

Building stamina requires consistent effort and dedication to training your cardiovascular and muscular systems. The best workouts for building stamina involve a combination of aerobic exercise, strength training, and proper nutrition. Incorporating these workouts into your fitness routine, along with a healthy diet and rest, will help you build stamina and improve your overall health and fitness.

Live Life Get Active is building a fitter, healthier and happier Australia and we want people to have fun along the way. With the help of Local Government and Corporate Australia we provide FREE health, fitness and nutritional education both online and in the parks, suburbs and cities of Australia.