Workout Programs for Endomorphs

For endomorphs, cardio and circuit training are the keys to success.
i Stewart Cohen/Lifesize/Getty Images

Fitting into your skinny jeans may be as easy as identifying the right workout. Your body type determines what types of diet and fitness plans will work best, and if you have a wide waist and tend to gain weight easily, you are probably an endomorph. While endomorphs do have a harder time losing weight, don't despair. Some celebrities with the most coveted bodies, including Jennifer Lopez, are endomorphs, and with the right amount of fat-burning cardiovascular exercise, you also can achieve your dream body.

Understanding Your Body Type

    According to the American Council on Exercise, endomorphs often have a larger bone structure and a wider waist. They also carry a higher percentage of body fat. The challenge for endomorphs is that they gain body fat easily, and this can impact more than your waistline. People who carry higher levels of body fat, especially around their midsection, are at a higher risk of developing type 2 diabetes and cardiovascular disease. Burning excess fat should be the focus, so the majority of an endomorph's fitness plan should revolve around aerobic activity.


    Biking is an effective workout for all body types, but it can be especially beneficial for endomorphs who are carrying extra weight because it minimizes stress on the joints. Since biking doesn't require slaving away at the gym, grab a friend and explore your city on two wheels. You'll burn calories while getting in some much-needed girl time. For an added challenge, try a spinning class. Burning an average of 400 to 600 calories per class depending on your weight and the class's intensity level, spinning is a great option for endomorphs looking to shed excess pounds.


    Walking is easy, convenient and great for endomorphs of all fitness levels. Take a leisurely stroll in the park with a friend, leash up your dog and hit the street, or challenge yourself with an uphill workout to improve your heart health while burning calories. A 130-pound woman can expect to burn 224 calories in an hour while walking at a brisk pace of 3.5 mph. Increase your stride to 4 mph for a calorie burn of 295 calories.

Strength Training

    One advantage that endomorphs have over other body types is that they gain muscle mass easily. For this reason, endomorphs don't have to incorporate tons of strength training into their workouts. All adults should perform strength-training exercises twice a week, according to the Centers for Disease Control and Prevention. For most endomorphs, this is probably enough to get the muscle definition you desire. Steer clear of "spot-reducing" exercises and focus more on circuit training, which combines high-intensity cardiovascular exercise and strength training for a full-body workout.

the nest