Endurance training at home If you don't own an ergometer or a treadmill and don't want to go jogging all the time, there are some alternatives for endurance training at home. 1. Train endurance at home by jumping rope A jump rope is not expensive, but very efficient for staying fit (buy jump rope on Amazon / advert). You also don't need a lot of space and can still burn an average of 500 calories per hour at a moderate speed. In addition, studies have shown that jumping rope improves running endurance in both children and adults. Also, in another study of young girls, 12 weeks of jump rope training led to a reduction in belly fat. Since proper jumping rope technique is very important, you should watch some tutorials on YouTube before getting started. Take it slow and practice the form first before you start training. 2. Endurance training without equipment with jumping jacks Jumping jacks can be performed without any equipment. With a body weight of 70 kilograms, you can burn almost 100 calories in 10 minutes at high speed.