best exercises for endomorphs

12 Best Exercises for Endomorphs to Do at Home

How would you know if you are an endomorph, and what are the best exercises for endomorphs?

William Sheldon, an American Researcher and Psychologist, defined endomorphs as having heavier and rounder shapes.

They have a high percentage of fats stored in the body and less muscle mass. If you exhibit such characteristics, you are definitely an endomorph.

According to this study, endomorphs are more sensitive to calorie intake in the body. Consequently, they tend to gain weight easily.

To drop those extra pounds, you need to maintain a regular endomorph workout plan and a healthy diet.

This article gives an insight into some of the best exercises for endomorphs to achieve their weight loss goal.


The following are the 12 best endomorph exercises you can do at the convenience of your home. It’s not an uphill task to follow these exercises, but you’ll yield effective results with consistency.

12 Best Exercises for Endomorphs to Do at Home


The squat has the ability to challenge almost every muscle in your body.

This exercise engages lower back muscles like the gluteus minimus, calves, quadricepshamstrings, adductor, and hip flexors.

Squats is the best exercise for endomorphs as it burns more calories and keeps them in shape.

Research conducted by Harvard Medical School revealed that a person weighing 155 pounds could burn 223 calories for around 30 minutes doing squats.


Pushups engage the upper body muscles, including triceps, pectoral, and shoulders. They strengthen the lower back and your core muscles.

 For effective results, you can follow these pushup challenges that enable you to increase the number of pushups you do in a day.

You can also do a variety of pushups modifications to give the body enough challenge.


This exercise engages muscles in your lower back, glute, thighs, and abdominal area.

This exercise is very convenient as you can do it anywhere at home. As long as you have enough room to lie down and extend your legs and arms.

This exercise prevents your lower back from injuries in addition to giving strength to your body.


Ever wondered why almost all workout plans incorporate planks.

Planks target almost every muscle in your body, including the transversus abdominis, rectus abdominis, oblique, and glute muscles. Besides, they strengthen your skeletal system.

Planks improve your metabolism rate. Doing planks every day increases your body’s ability to burn more calories. Plank burns around 12 calories per round.

Get into a plank position, and remember to squeeze your abs and butt muscles.


This exercise engages muscles in your obliques, hips, and rectus abdominus.

It maintains a full range of body motion. This exercise helps in slimming down your waistline and improves your stability. 

Because it’s a form of cardio, it improves your heart rate and helps in melting calories.

If you want to make this exercise more challenging, include weights on your ankle. You can also hold weights behind your head for effective results.


This exercise is great for both your stability and toning. 

It targets the glut and the lower back muscles. It also engages your shoulder and core muscles since your body has to remain stable when your thigh is raised.

When doing this exercise, ensure you raise your thighs as high as possible and then slowly lower them to the floor. Repeat the same exercise on both thighs.

You can incorporate weights on your ankles to make it more challenging.


Jumping rope is a cardio exercise that you can do at home. This is one of the best exercises for endomorphs as it improves heart and metabolism rate. As a result, you end up burning more calories.

You burn around 7.6 to 9.8 calories per minute while skipping.


This workout can be part of a HIIT workout or a general routine, depending on your workout plan’s intensity.

Jumping jacks increases your metabolism rate and improves your muscles. As a result, you end up burning more calories.

You can try to do one minute or more of jumping jacks in your workout for effective results.

You can burn from 8 to 11.8 calories per minute while doing this exercise.


Working out doesn’t have to be long and boring. Do something that you enjoy, like dancing. You can do a more engaging dance workout at home to burn more calories.

Also try popular workout dances like Bokwa and Zumba to reduce fat.

Dancing burns 6.6 to 9.8 calories per minute.


Walking is the simplest and most effective cardio workout to do at home.

You can create room in your house or around your backyard for doing this exercise. 

Even doing house chores while walking around, burns more calories.

You get to burn 3.1 to 4.6 calories per minute while walking.


This is a cardio exercise that engages muscles in your arms, shoulders, quad, and cores.

Since you are engaging every muscle in your body, you end up burning more calories.

You burn 240 to355.5 calories for every 30 minutes of doing this exercise.


These are cardio workouts that engage all your body muscles. They increase your heart rate and improve your metabolism rate. You get to burn more calories and become leaner.

To do this exercise, lift one heel towards your butt, repeat with the other heel. Then alternate your heels while pumping your arms rapidly.


Cardio (cardiovascular exercises) are exercises that involve the movement of major muscles in the body. 

These exercises make your heart beat fast and rapidly. Engaging muscles increase the rate of respiration to produce the required energy.

That’s why after intense cardio, you always come out sweating like a pitcher with ice-water in it.

Working out should be non-negotiable if you have an endomorph body type. So, you need to utilize some of the best exercises for endomorphs to yield effective results.

According to this study, endomorphs are advised to do cardio exercises around four to five times a week. They should rotate around different cardio exercises for effective results.

Start with four weekly cardiovascular exercise sessions. If you don’t realize results add more cardio workouts.

ACE fitness advises endomorphs to focus on cardio exercises and strength training activities.

They recommend endomorphs to involve themselves in High-Intensity Interval Training (HIIT) two to three times a week for around thirty minutes per workout.

According to this study, endomorphs are advised to consider cardio exercises for a longer period of time for effective results. They should involve in longer cardio exercises such as jogging or runningswimming, and cycling.

According to this research, endomorphs are advised to make cardio workouts part of their lifestyle. This is because they tend to gain weight easily with the slightest mistake made

So, here’s the deal:

Select the cardio that you enjoy doing from the best exercises for endomorphs. This will enable you to incorporate it easily into your lifestyle.

This gives you a sense of both physical and mental accomplishment.


Endomorphs lose weight fast by combining some of the best endomorphs exercises and a specific diet plan.


Endomorphs are known to be sensitive to carbohydrates and sugary foods.

According to the ACE, endomorphs lose weight fast because they follow an endomorph diet plan. A diet that excludes refined carbs and sugary foods.

Instead of consuming white bread, cookies, and rice, you are advised to consume fruits and vegetables. 

Vegetables and fruits assist in the breakdown of fats in the body.

Ace studies suggest that your meal should contain 35 percent fats, 35 percent proteins, and 30 percent low-carb foods. This composition makes endomorphs lose weight fast.


The ACE recommends a combination of different workout routines for endomorphs to lose weight fast.

They include cardiovascular exercises and strength training. These exercises build muscles, boost metabolism, and burn a lot of calories.

 A study established on type 2 diabetes mellitus patients in 2016 reports that exercising regularly improves insulin sensitivity. 

Your body becomes sensitive to insulin in the body leading to the body burning more calories.

According to ACE fitness, endomorphs are encouraged to engage in cardio exercises two to three times a week for 30-60 minutes.

Engage in high-intensity interval training twice or thrice a week for thirty minutes. You can follow the following  HIIT workout for your body type.

Strength training helps you develop lean muscles and increase your metabolism rate.

Ace recommends these strength-training workouts with rests between each set to increase muscles and burn calories.

But remember, consistency is the key. It would be best if you were consistent with workouts and endomorph meal plans to facilitate fast weight loss.


These exercises yield effective results from losing weight to having stronger muscles.

You can pick five of these best exercises for endomorphs and keep alternating between them. Keep them part of your lifestyle, and you’ll be amazed at the incredible results you get.

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