Executives will be glad to know that there are exercises out there that can help help them go the distance with maximum efficiency. 

Photo: Sport Singapore

Marathon runners epitomise endurance but for most executives, completing a marathon is not on their agenda. Most of us believe that we simply do not have the time to devote ourselves to training our endurance. Well, you might be glad to know that there are exercises to help us go the distance with maximum efficiency.

Try these series of exercises for an acute bout of workout to improve your fitness level, concentration and clock to your weekly minutes of physical activity.  Do 3-5 rounds with 3 minutes rest after completing each round.

► TRY THESE: 60-second exercises you can do anywhere

Photo: Sport Singapore

Jog-Sprint

Start off with a dynamic jog-sprint warm-up, combining gradual cardio buildup with bursts of high-intensity running.

1. Jog on the spot at a moderate pace for 2 minutes.

2. Once you’re warmed up, shift your gears by increasing the pace until you hit what you feel to be about 90% of your maximum heart rate.

3. Continue sprinting on the spot at this rate for 15 - 20 seconds, then slow down to your original pace.

4. Jog at a moderate pace for 1 minute and repeat the 15- 20 seconds sprint.

5. Repeat the jog-sprint cycle for 3-5 rounds and cool down after.

Burpees

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These exercises are a little bit of a cross between a jump and a push-up.

1. Start in a standing position and then drop to squat, followed by a quick kicking of your feet backwards — you’ll find yourself in a push-up position.

2. Do a quick push up, and in one smooth motion, tuck your legs back in and jump back to your feet.

3. For more difficulty, quicken the pace of each of the above steps.

4. Do 5 - 10 burpees.

Planking

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A simple exercise to help you work out using your own body weight - planking helps train your core muscles for better posture.

1.  Place your elbows on the floor at shoulder-width apart and bring your torso off the ground, keeping your shoulders, hips, and feet aligned.  

2. Hold the position for 30 seconds.

3. You can modify your planks to make it easier by placing your knees on the floor. 

► WATCH: Easy yet effective exercises for working adults

Mountain Climber

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You don’t need a large space to bring up your heart rate. 

1. Place your hands on the floor, wall, or a sturdy desk. Ensure body forms a straight line from head to heels.  

2. Lift your right leg off the ground bringing your right knee towards your chest while keeping the body straight. 

3. Return your right back and repeat on the left side. 

4. Continue alternating both legs for 30-45 seconds.

Push Ups

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An exercise move that can be performed anywhere, and at any time, without the need for excessive equipment.

1. Place your hands on the floor, wall, or a sturdy desk.

2. Begin by keeping your core muscles contracted and body straight, with your hands placed slightly wider than your shoulders.

3. Keeping your body straight, slowly lower yourself to the ground by bending your elbows.

4. Push yourself up with your chest and arm muscles, without using your lower body.

5. Do 5 - 15 reps.

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Side Shuffle to Floor Touch 

Photo: Sport Singapore

An exercise that challenges your body to move in a different direction. 

1. Start in a standing position and then bend your knees and hips slightly. 

2. Shuffle 5 steps to the left, squat to touch the floor.

3. Stand, shuffle back to the left and squat to touch the floor.

4. Do 10 - 15 reps. 

These exercises are just the tip of the iceberg when it comes to exploring how you can maximise your endurance training for a busy calendar, so get started now because every bit counts.

To find out more about how you can take ownership of your health, sign up for a Fitness and Health Assessment available at the Active Health Labs located island-wide. Guided by Active Health Coaches, you will understand your current fitness and health status, learn tips to improve your health and wellness and adopt habits that best suit your lifestyle.

► READ: More articles and tips to Move Better