3 Tips To Keep Your Endurance Up In Your Next Workout

I teach spin and also lead my own active lifestyle, with boxing, HIIT, and strength training when I can. I love, love, love sweating but sometimes it can be super hard to motivate and get that energy up to where I need it to be. Here are a few tips to keep your energy up during a workout.

Get the proper amount of sleep.

I don’t know about you, but anything less than eight hours of sleep, and I just feel like a zombie the next day.

Stanford University actually conducted a study that proved that an increase in sleep, saw a marked improvement in performance for athletes. This meant, faster sprint times, longer endurance, lower heart rate, and an overall better workout. If you are feeling lethargic and low energy during your next work out, try sleeping an extra hour and see how you feel the next time around. 🙂


Switch up your workouts.

A routine in your workout means your body will get a little too comfortable. Our bodies are smart. Once it detects a routine, it knows that it doesn’t have to work quite as hard. Switching up your workout is essential to building endurance. If you love swimming, try cycling. If you love cycling, try strength training. If you love boxing, try running. Any change in your workout also means that you won’t develop overuse of the same muscle groups.


Try an endurance supplement.

If you need that extra boost of energy, there are a few key ingredients to look for if you choose to take a supplement. Silverfern Endurance contains some goodies like: Iron, Vitamin K2-7, D-Ribose, and Green tea extract to name a few. Ok, ok, I know that probably most of those may sound a bit foreign to you and may be confusing but let me break down why each is important for you and the science behind it all!


Iron allows us to exert less energy and reduce our heart rate when we workout. If we are low in iron (I happen to be defficient), our bodies get exhausted more quickly because our oxygen supply is limited. Iron is critical for binding oxygen to your red blood cells, which in turn carry that oxygen into the body. When we have enough oxygen, we have more energy!

Vitamin K2-7

Studies have shown that a high dose of Vitamin K2-7 increases cardiac output by 12%. This level of increase is equal to about 60+ more liters of blood per hour. If you think of this is running a 10K or you’re in your next spin class, because you have additional Vitamin K2-7, your muscles, heart, and brain are getting an additional 60 liters of blood. Doses of this super vital Vitamin can be found in fermented foods – like fermented cheeses, Japanese natto (fermented soy), as well as grass fed butter.


D-Ribose makes energy molecules that power the heart, muscles, brain, and other tissues in your body. It drives the body to replenish energy. By having sufficient levels of D-Ribose in your body, you can not only improve endurance, but it reduces cramping, shortens your recovery time, and supports a healthy heart.

Green Tea Extract

Green Tea Extract is a natural source of caffeine and a good source of antioxidants.  It improves performance, increases levels of awareness, and prolongs endurance. I don’t really believe in this workout for “fat burn” mentality, I’m more about the feeling that fitness brings, but I do want to note that green tea extract can also help with body composition by prioritizing the burning of fat for energy. 

I hope some of these tips helped you! Try checking out Silverfern here.

This post was sponsored by Silvern Brand but all content and opinions are my own. 🙂 

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