Home interval workouts are a lighter exercise designed to specifically increase stamina. Due to exercises requiring relatively less energy exertion. Recovery time is also quicker which means repetitions can be increased.

An advanced version of this workout is to start at 250 meters and steadily work your way down to 50 meters. You should start at 50 meters. As with all exercise routines, maintaining the right posture and form is imperative. Be mindful of your shoulder and chest posture. Your shoulders must be down and back while keeping your chest up. Regulate your breathing to have a steady rhythm to maximize energy.
 

2. Home or Park Skipping Rope Training
 

A highly effective exercise to build stamina and improve footwork is by using a skipping rope. Skipping rope training is designed to train your legs and feet to spend as less time as possible on the ground. This will result in improvement not only with your speed but with your agility as well.

Incorporating this training exercise into your daily workout routine can effectively improve your stamina, balance, coordination, and speed. As you can see, all of these benefits are pre-requisites for runners which is why a skipping rope has always been an essential element of a cardio workout.
 

3. Long-Distance Running
 

Long-distance running is another simple workout designed to improve your aerobic capacity.

Either around the block or at Mutch Park run where it is easy and accessible to do so and remember you are allowed to run in two’s even if you can’t run in a group.

To maximize results, you must finish a minimum of 20% of your total mileage per session. Start off once a week and steadily add 10% more distance into the next session. You should also maintain a pace that is around 70% of your max speed. A steady pace is the name of the game when it comes to long-distance running so keep that in mind to get the best results.
 

4. Stair Exercise
 

Walking/running up the stairs will significantly improve leg muscles and boost overall body strength without the need to buy or rent an expensive exercise machine. It can also be done anywhere there are stairs. Make it a habit of using the stairs for exercise

Climbing the stairs is also relatively easier on the joints when compared to sprinting/running exercises and reduces the risk of injuries. It also helps develop your agility and improve overall range of motion in your body.
 

5. K band exercises you were introduced to last year.
 

6. Your Drills
 

These can be done anywhere even in the backyard and you can increase the number and volume of your drills to suit.