12. Endomorph Workouts Should Have Higher Intensity
Endomorphs have muscles underneath their fat tissue, and those muscles want to get used! Experts recommend doing high-intensity interval training (HIIT) for 30 minutes several times a week; HIIT focuses on the lower part of the body, so adding in shoulder exercises can help even things out for a leaner, sleeker look. If you want to do weight training, using higher-level weights can tone down your body, while using lower-level weights will build muscle and burn more calories. Are you an endomorph and have an ectomorph friend with whom you like to go to the gym? You probably should not do the same exercises. As you can probably tell, the activities that will benefit endomorphs could injure an ectomorph or at least cause them to run out of steam very quickly (via Mayo Clinic).
Here is a sample weekly workout routine for endomorphs, and remember, this list is not exhaustive. Adding in some regular cardio by taking a brisk morning or lunchtime walk will only be beneficial. Do legs on Mondays by getting in squats, lunges, leg presses, and hip thrusts. Take Tuesdays off to recover. Make Wednesday a “push” day by doing chest presses, flys, push-ups, and triceps extensions, followed by 20 minutes of HIIT. Thursday is then a “pull” day with deadlifts, bicep curls, seated rows, and lat pull-downs, again followed by 20 minutes of HIIT. Friday can be a rest day. Saturday is shoulders and abs, with exercises on the front, side, and rear delt raises and bench v-ups followed by another 20 minutes of HIIT. Sunday can be just 20-30 minutes of HIIT (via PK Fitness).