HOW TO RUN LONGER - Home Workout to IMPROVE STAMINA
Summary
TLDRIn this high-intensity workout video, Billy and Kensi share a rugby-inspired routine designed to boost stamina and cardio. The 10-minute session focuses on short, intense exercises like high knees, mountain climbers, and burpees, alternating with brief rest periods. They emphasize the importance of elevating heart rate for improved running endurance and overall fitness, promising a transformation in viewers' abilities to run longer and burn fat effectively.
Takeaways
- 🏃♂️ **Intensity Focus**: The workout emphasizes high-intensity exercises for short durations to improve stamina and cardio.
- 🔄 **Workout Structure**: It consists of 20 seconds of exercise followed by 20 seconds of rest, repeated for 10 minutes.
- 👟 **Rugby Principles**: The principles used are derived from professional rugby training, especially for major events like the World Cup.
- 🏆 **Peak Performance**: The aim is to achieve peak levels of fitness through these exercises.
- 🔥 **Calorie Burning**: High-intensity workouts burn through fat, getting you stronger and fitter.
- 💪 **Muscle Engagement**: Exercises target different muscle groups to improve overall running ability.
- 🕒 **Time Efficiency**: The workout is designed to be short but effective, maximizing results in a limited time.
- 🌟 **Professional Insight**: The presenter shares personal experience from their professional rugby days.
- 📈 **Progress Tracking**: Encourages taking breaks if needed but to stick with it to see improvements.
- 🔔 **Motivation**: The script motivates by reminding that challenging workouts lead to the most rewarding results.
Q & A
What is the main focus of the workout described in the script?
-The main focus of the workout is to transform stamina, cardio levels, and the ability to run for longer distances by using high-intensity training principles similar to those used in professional rugby.
Why is intensity emphasized in this workout routine?
-Intensity is emphasized because it helps elevate the heart rate, which is crucial for transforming the cardiovascular system and achieving peak levels of cardio fitness.
What is the duration of the high-intensity workout described in the script?
-The high-intensity workout consists of short bursts of exercises followed by short rest periods, and the entire session lasts for 10 minutes.
What is the recommended warm-up before starting this workout?
-It is highly suggested to do a warm-up before starting the workout to prepare the body for the high-intensity exercises that follow.
What are the first two exercises in the workout routine?
-The first two exercises in the routine are high knees, which mimic sprinting, and mountain climbers, performed as fast as possible.
How long are the exercise intervals and rest periods in this workout?
-The exercise intervals are 20 seconds each, followed by 20 seconds of rest.
What is the significance of incorporating explosive movements in the workout?
-Explosive movements like squat jumps are included to increase lung capacity and strengthen the lower body, which is essential for running longer distances.
What role does the core play in this workout, and which exercises target it?
-The core plays a vital role in running, and exercises like crossbody mountain climbers, plank reaches, and plank cross body features are used to strengthen it.
Why are burpees included in the workout?
-Burpees are included because they work on upper body strength and elevate the heart rate, which is important for successful running.
What is the advice given for those who find the workout challenging?
-The advice is to keep pushing through the challenging parts of the workout, as that's where the most significant changes in stamina and fitness occur.
How often should one perform this type of workout according to the script?
-The script suggests incorporating this workout into a training routine regularly to see dramatic improvements in stamina, cardio, and running ability.
Outlines
🏃♂️ High-Intensity Rugby-Inspired Cardio Workout
Billy introduces a high-intensity workout derived from his professional rugby experience, designed to enhance stamina and cardiovascular fitness. The workout involves short bursts of intense exercise followed by brief rest periods, aiming to elevate heart rate and improve running endurance. Key exercises include high knees to mimic sprinting, mountain climbers, and squat jumps. The session is intended to emulate the rigorous training routines leading up to major rugby events like the World Cup, promising significant improvements in fitness and body transformation.
💪 Strengthening Core and Upper Body for Running
The second paragraph focuses on incorporating core and upper body exercises into the workout to enhance running performance. Exercises like cross body mountain climbers, burpees, and plank reaches are highlighted for their ability to strengthen the core and upper body, which are crucial for successful running. The session emphasizes the importance of intensity and the benefits of challenging workouts, suggesting that even short, intense sessions can lead to significant improvements in stamina and running endurance.
🔥 Pushing Through for Maximum Results
The final paragraph of the script motivates viewers to push through the challenging workout for maximum benefits. It reiterates the importance of intensity over duration and encourages viewers to give their best effort, even if they need to take breaks. The session concludes with a reminder of the workout's potential to transform running abilities, stamina, and cardio fitness. Billy invites viewers to share their experiences and stay tuned for more challenges and workouts, promising a comprehensive approach to fitness and health.
Mindmap
Keywords
💡Stamina
💡Cardio
💡Intensity
💡High Knees
💡Mountain Climbers
💡Squat Jumps
💡Plank Reaches
💡Burpees
💡Workout Routine
💡Warm-up
💡Rest
Highlights
Billy introduces a workout to transform stamina and cardio levels.
The workout is based on principles used by professional rugby players before major events.
Training focuses on specific intensity for short durations to elevate heart rate.
The workout is designed to be incorporated into a training routine for improved fitness.
The workout includes high knees to mimic sprinting.
Mountain climbers are included to work on explosive movements and heart rate.
Squat jumps and in and out squats are used to strengthen the lower body.
Cross body mountain climbers are introduced to work on the core.
Planks with reaches are included to strengthen the core and arms.
Burpees are incorporated for upper body strength and heart rate.
The workout is high tempo and only 10 minutes long for maximum efficiency.
Billy emphasizes the importance of intensity over duration for improving running ability.
The workout is said to be effective for burning fat and increasing strength.
Billy shares personal experience of using this workout before the World Cup.
The workout is designed to be challenging but rewarding.
The importance of a strong upper body for successful running is discussed.
Billy encourages taking breaks if needed but to keep pushing through.
The workout is described as bodyweight only, making it accessible to everyone.
Billy concludes by motivating viewers to stick with the workout for improved stamina and cardio.
Transcripts
what is going on squaddies I'm Billy
Kensi and today we are rewinding all the
way back to my professional rugby days
and I'm going to take you through a
workout that is going to completely
transform your stamina and your cardio
levels and is also going to completely
transform your ability to run for longer
the reason why it is going to do it
because we're using the same principles
that we used to use before major events
when we want it to hit our peak levels
of cardio fitness and that is because
I'm going to be training on a specific
intensity for short durations it is all
about intensity it is not about running
for longer it is simply about elevating
that heart rate and that is really going
to transform our cardiovascular system
so I'm really really excited to show you
guys this workout this is the same
principles we used when we were going
into the World Cup and like I said we
wanted to be at our peak level of
fitness so I guarantee you if you
incorporate today's workout into your
training routine it will transform your
stamina and your cardio as well as your
body because we're working at such a
high rate it is going to burn through
the fat is going to get you stronger get
you fitter and transform your ability to
run for longer so without further ado
ladies we're diving into today's workout
it is a nice high tempo if you haven't
already done a warm-up I highly suggest
you because we're going straight into
things we're going 20 seconds on 20
seconds on 20 seconds rest so two
exercises in forty seconds and remember
the key is to push it at is
high-intensity as possible that is what
it's all about then we recover for short
duration and we repeat for 10 minutes
first exercises is high knees this is
going to mimic sprint so you want to
lift those knees as high as possible use
those arms then when I tell you we're
gonna drop down into mountain climbers
as fast as we can for 20 then we get a
rest and we carry on through the workout
so twice without further ado let's fire
up the leanest in three puppies in two
and one here we go so really push
lift those knees this is again it's
mimicking a sprint that's what we want
back in the day let's head over prepared
for the World Cups we only did these
intense sessions for 10 15 maybe 20
minutes 3 2 1 down mountain climbers box
again be nice and far back
drivers knees for it and all these
different exercise again the principles
we've used in rugby you need to
incorporate different muscles to improve
your running 3 2 1 now we got 20 seconds
rest
we've got squat jumps up next for 20
seconds and then in and out squat so
squat jumps up just like that
in and out squat just like this okay so
get a nice high tempo explosive three
two one squat jump driving up it's fast
again these explosive movements work
live that honey open up those lungs as
well as strength in our lower body which
is peace if we want to run for longer -
one in a notes pop down and I'll keep
reading come on let's push it as hard as
we can we're here for a short time early
time 8 seconds to go Oh 3 2 1 oh my gosh
ha and you can see we're going to high
knees and rope guns into crossbody
mountain climbers driving those knees
across okay but you can see that her
rate is so high
3 2 wide here we go reaching up again
let me get that string stretching that
corn ha literally not hurt let's push it
as hard as you can
8 seconds I'm gonna drop me down 3 2 1
driving it cross working the core again
next high tempo ha come on Oh you can
see the intensity working at he's so
high that's why it's a short workout ha
3 2 1 5 same down we're gonna work on
our core strength vital to running while
that heart rate tied we're gonna go
plank reaches reaching out front then
plank cross body features 5 seconds to
go big deep breath come on
2 1 don't worry if you find this really
challenging that's what we want that's
how you gonna make big changes in your
stamina in your carniola if you have to
take breaks that's ok I promise you do
you stick with it you'll improve 3 2 1
cross body knee hah when the fittest
I ever was was then or I guess now is
incorporating this type of training
before the World Cups and still to this
day so much more effective
hah come on 3 2 1 hah next up oh my gosh
she's burpees for 40 seconds you can do
it with the pushup if you're not
comfortable with the push-up just give
get just like that otherwise we're doing
push-ups really works the upper body
strength as well as the heart rate to
one that's why we love burpees
because it's vital if you want to be a
successful runner you need a strong
upper body as well
strong functionally come on
25 seconds to go ha every rep makes a
difference 20 to go huh
here we go ha push drive up 10 seconds
come on down think of all the changes
that are coming right now
3 2 1
huh back to the beginning just 5 minutes
left
high knees into mountain climbers
remember when it's tough that's what 1
always before the World Cup whatever we
did hard session you always feel the
best afterwards 3 2 1
high knees come on lift those knees push
it out don't take your foot off this is
for a dig deeper lift the knees 10
seconds come on
[Music]
here we go 5 3 2 1 no clutters cool here
we go try those knees for it and do this
summer training back in the Rubies weed
where gps's
could easily view 10k a game ha 3 2 1
and still attend to energy in the tank
because like a sentence we're gonna it's
so effective squat jumps in the end out
squat baby breath
remember the hundreds the more rewarding
in it so don't shy labor in three two
one squat jumps just keep doing your
best even if you can't jump squat up its
bounce again come on ten seconds this
leg strength it's huge for ability to
run longer drive up to high one here we
go maybe that's why still sink deep ha
work those legs oh there we go
ha come on any technics it off fast
pick it up ha three two one oh my gosh
high knees and rope climbs cross body
little climber seat huh
my hurry is through the roof this is
what I want everyone I understand
increasing your running is it about
running more huh my knees robot two one
here we go come on lift the knees dig as
deep as you can
but it's really close you know so if you
guys get this to work I've done tagged
me how do you squat on Instagram let me
know how you feel
we've got body green come on three two
one cross white journalist needs across
come on push the tempo twisty in the
court that course straight but you'll ha
come on push let's keep doing your best
five seconds three two one oh my gosh
baby breath plank reaches again doubling
down on that court straight as well as
that arm strength really really vital
for ability to run all right here we go
come on
three two one plank reaches you can do
this on your knees as well if you feel
your hips with you any time drop down on
those knees nothing but keep everything
ten keep breathing Cinderella power
transfer me mentally physically three
two one
cross body playing me driving and that's
back from everybody's always the hardest
sessions where's the most rewarding felt
so good finishing them together it's
exactly what we're doing here all
together
come on three two one oh my gosh last 40
come on go ahead
we're Aaron lien hug 40 seconds and this
is where you make the base changes what
your time when you're 14 when you push
through it so here we go
30 seconds burpees into one down head up
no spots
now I'm gonna go back for it
and me a hole up there standing up
better stronger oh here we go push it's
when you go final 20 together every rep
makes a difference eight seconds five
huh three two one oh oh my gosh ha ha
holy smokes any second that was ha I was
just 10 minutes twice 10 minutes
bodyweight only and it will completely
transforming your ability to run for
longer your stamina and your cardio so
sorry everyone like I said be really
really proud you Don that down
remember it's all about your best effort
so even if you had to take breaks
hundred percent okay just stick with
this we're gonna see dramatic increase
in your stammering ability to get
through this workout you also see a huge
difference in your running because it's
work up some memory it's not about
length normally just running more it's
about intensity incorporating it right
to exercise now we're really gonna get
you the best results so slice I really
hope you like this make sure you
subscribe to make sure you check the
description below about my upcoming
challenge you don't want to miss a if
you love these workouts there's so much
more motivation recipes text apart so
really really maximize your meant to
invisible hug otherwise I'll see you
back next episode
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