Starting a workout program is among the best decisions you could ever make. It could help you live a healthier lifestyle, reduce your risk of several diseases, and sculpt your physique. The list of the workout gains goes on and on. However, this is not to mean that the journey is easy or the same for everyone.
We all have different body shapes, which explains why we see our workout results differently. You could be an ectomorph, mesomorph, endomorph, or endo-ectomorph. In reality, it’s the endomorphs tend to struggle the most with weight loss.
People with this body type gain weight quickly but take the most to shed it. It might explain why people are consistently looking for effective endomorph workouts. Read on as we explore this topic and break down the best endomorph workouts for weight loss and muscle mass.
Endomorph Body Type
Endomorph workouts are recommended if you have an endomorph body type. It, therefore, means that you must know your body shape and type before you design a workout program. An endomorph body shape tends to have more body fat.
The high body fat content may be explained from the body’s capacity to store fat instead of burning it. This fat may primarily come from the consumption of foods with high carb content. Similarly, endomorphs tend to have large bone structure and short limbs (7).
Such people also tend to gain weight easily, especially in their hip area and belly fat. Although it is so easy to gain this fat, it is quite the challenge to lose it (2). This might explain why there are numerous searches online about endomorph workouts.
Read More: Endomorph Meal Plan To Send Your Metabolism Into Full Swing
Starting An Endomorph Workout Plan
If you are thinking of starting an endomorph workout plan, then you need to take note of various factors. They include:
Perhaps the most common reasons for starting such a workout plan is to lose weight. If this is the case, then design a practical endomorph workout for weight loss. You can seek assistance from your fitness coach.
Make sure you incorporate exercise that can help you lose these pounds. Likewise, you may also start this exercise regime to get a six-pack. Again, pick a practical endomorph workout to get ripped. A useful plan will give you results. Similarly, a practical workout plan will keep you motivated and on track to help you attain your goals.
Your Fitness Level
One of the most overlooked aspects by most people who are just starting their workouts is their fitness level. It plays a significant role in determining the exercises you perform (3). You cannot just start exercising without assessing how fit you are.
Therefore, your trainer may begin by assessing your fitness level before recommending endomorph exercises. The assessment will determine your muscular and aerobic fitness, flexibility, and body composition.
These factors, among others, will help your trainer in compiling practical endomorph workouts. Whether you are in the beginner, intermediate or advanced level, make sure you design your exercise program with your coach.
Your Daily Routine
It is vital to find an endomorph workout plan that fits perfectly in your daily routine. Otherwise, if you have a busy schedule, you will find it hard to determine what time you exercise. Consequently, you might skip your workout days.
To make things easier, plan to exercise in your free time. It could be in the evening or early in the morning. Whatever time it is, get the most from it by fixing in your daily workouts.
Your workouts will only yield results if you focus on healthy or clean eating. If you, more importantly, want to lose weight using these workouts, pay attention to what you eat. Additionally, also be cautious of how much and when you have your meals.
Experts recommend endomorphs consume a balanced diet (6). This should consist of healthy carbs, healthful fats, proteins, fruits, vegetables, unrefined and high fiber foods. Here are examples of such foods:
- Fatty fish
- All fruits except for pineapples and melons
- Eggs and egg whites
- Non-starchy veggies such as cauliflower, celery, and broccoli
- Non-tropical nuts such as walnuts, hazelnuts and almonds
- Poultry like turkey and chicken
- Dairy products with low-fat content such as yoghurt, cheese and low-fat milk
- Vegetable cooking oils such as olive oil, avocado and canola oil
- Dried beans, chickpeas, lentils and kidney beans
- Starchy veggies like yams, sweet potatoes, carrots and corn
- Whole-grains and whole-wheat products like all-bran cereal
You are expected to keep away from or limit the following when you start an endomorph diet:
- Red meat
- Baked products such as cakes, cookies and biscuits
- Sweets, chocolates and candy
- Foods with high sodium content
- Cooking oils with a high content of saturated fat like coconut and palm oil
- Fried and heavily processed meals
- White rice, pasta, bread and bagels
- Refined cereals such as instant oats, puffed rice, and bran flakes
- Ice cream, cream, whipped cream, and other rich dairy products
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The Best Endomorph Workout
There are numerous debates both online and offline about what constitutes the best endomorph workout plan. A good plan is not how long such a routine lasts or the intensity or complexity of its exercises. It is also not that routine that helps you see results in a month or two.
The best workout plan is a practical routine that helps you meet your fitness goals. You could have a practical regime and it still takes a long time to see your results (1). This is because we all have different body types, which demand different effort levels.
So, avoid comparing your progress to that of your friend. With that said, let us evaluate some of the most useful female endomorph workouts. They are as follows:
Endomorph Workout: High-Intensity Interval Training (HIIT) Workouts
These refer to exercise regimes consisting of a short burst of intense exercises preceding either rest or low-intensity workouts. Usually, such a workout can last anywhere between fifteen and twenty minutes. The type of exercise to be incorporated in such a program depends on you, the trainee.
You do not necessarily have to incorporate only cardio workouts. Instead, you could also jump rope, sprint or ride your bike. The key to whatever exercise you select is the way you increase the intensity and then reduce it during the rest period.
Here is a sample of a HIIT workout plan that you could use to create your endomorph workout plan. It is obtained from the website of Medical News Today (4).
- Begin with a five-minute warm-up
- Dive straight into a fifteen-minute HIIT circuit. In this circuit, you should categorize your exercises as follows:
- Do your first intense HIIT workout for fifteen seconds and then rest for ten seconds.
- After the break, perform another intense workout for a solid fifteen seconds before taking a twenty-second break.
- Perform your third intense exercise for another fifteen seconds. This time, you will rest for half a minute. You could sip some water if you want to.
- Your fourth intense workout will also last for fifteen seconds. After performing it, you will be required to rest for forty seconds. By now, your heart should be beating faster than before.
- Perform your last intense HIIT workout for another fifteen seconds before resting for fifty solid seconds.
- You do not stop here. You must repeat the circuit for at least three times.
Some of the exercises to include in such a workout plan include squats, press-ups, sit-ups, jumping jacks and burpees. You could choose whatever order you want to perform them or have your fitness coach decide.
Read More: HIIT Workouts For Men: Pack A Ton Of Work Into A Short Amount Of Time
Steady-State Training (SST) Workouts
The next group of workouts you can perform if you have an endomorph body shape are the SST workouts. They are quite different from the HIIT workouts. Unlike with HIIT exercises, these workouts tend to have longer sessions. So, they can last for more than twenty minutes.
Additionally, unlike HIIT programs, SST workouts contain consistently moderate to low workouts sessions. Therefore, your heart will not be beating as much compared to when you are doing a HIIT exercise program.
The best SST workouts for endomorphs include swimming, jogging, and walking. Again, whatever exercise you choose will be impacted by factors such as your fitness level and overall body weight. If you have such a body type, you are advised to perform steady-state training for thirty to sixty minutes (6).
Similarly, you are asked to do so two or three times weekly. Such a frequency may vary depending on your goals. So, seek professional advice before you start your SST endomorph exercises.
Endomorph Workout: Weight Training Exercises
Weight training exercises are also recommended for endomorphs who want to get a shredded look. Like with any other body shape, you must talk to your gym instructor before deciding on a weight lifting program.
Being an endomorph means you have low muscle mass and large wide bones. You will need the help of a professional to help you build muscle mass fast. Therefore, let your trainer recommend the best weight lifting exercises for you depending on your goals.
Experts highly suggest compound workouts for people with endomorph body shapes (6). These workouts refer to exercises that target various muscles at the same time. They utilize several body units and tissues simultaneously.
The best way to identify what compound exercise you should do is by consulting your trainer. They will help you develop a practical compound workout plan. Some of the exercises recommended in such a workout plan include:
The Hip Hinge Or Deadlift
The deadlift, often known as the hip hinge is among the most hip dominant movements. However, it does not only target the hips. Here is how you do a hip hinge:
- Stand upright with your legs shoulder-width apart. Your barbell should be close by.
- Push your hips backwards and brace your core as you bend to lift the barbell. Your back must be straight and heels pressed onto the ground.
- Ensure you firmly grip on either your barbell or bar. When lifting it from the floor, keep your back straight and shoot your hips into the bar.
- Slowly stand upright and clench your glutes.
Another compound exercise you can do is the squat. It works various muscles such as your glutes, quads, and calves. There are numerous variations of this exercise. However, you should always start with the basic squat. Here is how you do it (5):
- Stand with your feet slightly wider than your shoulder-width apart. Your toes must be pointing outward.
- Keep your shoulders back and arms on your sides. Your palms must be facing inward.
- Engage your abdominal muscles and start to slowly descend as if you are taking a seat.
- It will bend your knees and push your hips back. Make sure your back is straight throughout to avoid any back injuries and aches.
- You should be respiring when squatting and exhaling when you are standing to the initial position.
- As you stand, squeeze and clench your glutes.
Push ups also rank as a compound exercise that you can do if you have an endomorph body type. Here is how you do them:
- Lie on the floor and place your hands directly under your shoulders. Also, spread your fingers on the mat/floor.
- Your head and body must be aligned, such that you appear to be in a high plank position.
- Start by slowly lowering your body towards the floor, which will automatically make your elbows bend. Do not lower until the point you lie on the floor. Instead, stop when you are slightly a few inches above the ground.
- Push yourself back up, while still maintaining a straight back. Engage your glutes, shoulders and legs while you are lifting your body.
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Circuit Training Workouts
The other exercise recommended for you if you have an endomorph body is the circuit training workouts (6). These workouts entail short but intense bouts of exercise routines that have brief resting periods in-between. Here is a sample of a circuit training programs that you can give a try:
- Start with the basic squats accompanied by some overhead presses. Do this for fifty seconds.
- Rest for ten seconds before doing a stationary lunge with a lateral raise. Your right leg should be in the front. Again, do this for fifty seconds and rest thereafter for another ten seconds.
- Do another stationary lunge with a lateral raise. This time, your left leg will be in front. Repeat this exercise for another fifty seconds and then rest for ten seconds.
- Your fourth exercise in this circuit training program will be a plié squat or upright row. You will do this exercise for fifty seconds. You can use a kettlebell or a pair of dumbbells in this exercise. Remember to get a go-ahead from your instructor before you start using these weights in your routine.
- Rest for ten seconds before you start doing pushups with single-leg knee drives. The exercise will also last for fifty seconds, followed by a ten-second break.
- The next exercise is the plank with triceps extensions. If your trainer agrees, you can use dumbbells in this routine. You will be required to reap the exercise until you hit the 50-second time mark.
- Take a ten-second break followed by a fifty-second routine of alternate step-ups with some hammer curls. Again, you can use dumbbells in this routine. Repeat these step-ups three times.
The Bottom Line
Endomorph workouts range from HIIT exercises, to SST programs, to compounds to weight lifting exercises. Your choice will be highly influenced by your goals, fitness level, capability and body composition.
A trainer can help you select practical endomorph workouts to meet your fitness needs. So, always consult them when you decide to start exercising.
Check out this 20-min Full Body Workout at Home.