HOW TO RUN LONGER - Home Workout to IMPROVE STAMINA

Summary

In 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

00:00

🏃‍♂️ 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.

05:02

💪 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.

10:03

🔥 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.

Keywords

💡Stamina

Stamina refers to the ability to sustain prolonged physical or mental effort. In the context of this video, stamina is a key focus of the workout, aiming to improve the viewers' endurance for activities like running. The script mentions transforming viewers' stamina as one of the primary goals of the workout routine.

💡Cardio

Cardio, short for cardiovascular exercise, is any activity that increases heart rate and improves heart and lung fitness. The video emphasizes the importance of cardio in enhancing one's ability to run longer distances and in improving overall fitness levels.

💡Intensity

Intensity in this video refers to the level of effort put into the workout. The script stresses the importance of high-intensity exercises for short durations to elevate heart rate and improve cardiovascular fitness, which is a key principle of the training regimen.

💡High Knees

High Knees is an exercise mentioned in the script where individuals lift their knees high while running in place, mimicking a sprint. This exercise is used to improve running speed and is part of the workout routine to increase stamina and cardio.

💡Mountain Climbers

Mountain Climbers is a bodyweight exercise that involves simulating the movement of a mountain climber. It is included in the workout to increase heart rate rapidly and is an example of the high-intensity exercises used in the routine.

💡Squat Jumps

Squat Jumps are explosive movements that involve jumping from a squat position. They are highlighted in the script as a way to increase lower body strength and cardiovascular fitness, which is essential for running longer distances.

💡Plank Reaches

Plank Reaches are a core-strengthening exercise performed in a plank position, reaching one arm out at a time. The script mentions this exercise as a way to improve core strength, which is vital for running and overall fitness.

💡Burpees

Burpees are a full-body, high-intensity exercise that combines a squat, push-up, and jump. The script includes burpees in the workout to increase upper body strength and heart rate, which are crucial for enhancing running performance.

💡Workout Routine

A workout routine refers to a sequence of exercises performed in a specific order. The video script outlines a workout routine designed to increase stamina and cardio, using high-intensity exercises for short durations with brief rest periods in between.

💡Warm-up

Warm-up refers to the initial, lighter exercises done to prepare the body for more intense activity. The script advises viewers to do a warm-up before starting the high-intensity workout to prevent injury and ensure the body is ready for the exercises.

💡Rest

Rest in the context of the video refers to the short periods of recovery between high-intensity exercise bouts. The script emphasizes the importance of rest to allow for recovery and to prevent overexertion, while still maintaining a high-intensity workout.

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

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