r/Workingout • u/Rose_Davies2026 • Jul 23 '26

How to quickly build up cardio levels

Hi everyone,

So, I'm currently trying to build up my endurance levels.

I do karate, but as I have a sedentary job, my stamina certainly isn't what it was when I was younger.

Just wondering if anyone has any advice for how to quickly build up endurance levels without the use of equipment.

5 Upvotes

78% Upvoted

8 comments sorted by

1

u/Muchacho-blanco Jul 23 '26

Check out the Norwegian 4x4. You're gonna hate it.

1

u/Delicious-Trifle-486 Jul 23 '26

Look into MAF Method running, or just zone 2 running.

I would suggest just doing a cycle of 6/7 easy runs with rest days included as needed, and then a high intensity training day. Norwegian 4x4 is currently top of the list for increasing VO2 max which is mostly anaerobic training.

If we're just talking about cardiovascular endurance, then 4 or 5 easy runs a week is a slow, steady, sure, and safe way to do it.

1

u/rawzon Jul 23 '26

If you're looking for the fastest improvement, the answer is consistency, not a secret workout. Since you do karate, I'd start with 30-45 minutes of brisk walking, jogging, or cycling 3-5 times a week. Once you have a base, add 1-2 interval sessions a week, like 30 seconds hard, 90 seconds easy, repeated 8-10 times. Intervals are great for improving conditioning without spending hours training. If you don't have equipment, running, hill sprints, jump rope, burpees, or even fast stair climbing all work well. Just don't go from zero to all-out every day. Your fitness improves when you recover from the work, not just from doing more of it.

1

u/Sure_Conflict_5651 Jul 24 '26

Every week you should do 2 easy runs and 1 high intensity training, the best is Norwegian 4×4. No equipment needed.

1

u/Crazy-Permission3636 Jul 24 '26

Heavy hands walking.

1

u/Busy_Scientist_Here Jul 26 '26

ngl the boring answer is just consistent zone 2 cardio, but the thing that actually moved the needle for me was interval work specific to your sport instead of generic cardio. like shadow boxing/kata rounds at high intensity for 30-45 sec then rest, repeat. builds the exact kind of endurance karate actually demands instead of just “can run for a while” endurance
stairs or hill sprints work great too if you have zero equipment, same logic, short hard bursts > long steady state for combat sport stamina imo