HomeBody typePersonalize Exercise for Body Type: Cardio

Personalize Exercise for Body Type: Cardio

The right cardio for your body typeENDOMORPH EXERCISE PLAN

Cardiovascular regimens – anything from swimming, running and cycling – are essential for endomorphs to lose weight. For maximum fat loss, aim for 45-60 minutes of cardio work, 5 to 6 times a week at a moderate – high level. Your cardio workouts should generally be done at the same time each day to get your metabolism revved up. Time and time again, it seems that running is the most efficient way to weight loss. It is worth giving this a shot, even if you have never run before. If you are a beginner start with walking, work your way up to jogging and then running. If you can, try interval training, where you can incorporate all three. However, at the end of the day, do what you enjoy, since the key to permanent weight loss is consistency.

Remember, before starting a new exercise program, have a discussion with your doctor about types and levels of activity. Your doctor can advise you on any limitations or restrictions you may have.

For maximum calorie burning, running is the probably the best option for weight loss. Whether you are running outside or on a treadmill, it simply is the best exercise because you are burning calories, as well as strengthening your legs and heart. Running will get you nice and lean. For those with bad knees, the elliptical machine is a good choice. However, most important is choosing a cardiovascular modality or modalities that you enjoy. Types of cardiovascular exercises include jogging, sprinting, power walking, cycling, hiking, swimming, spinning and aerobics classes.

The key to efficient weight loss is to avoid your body adapting to your weight loss program, whether it is your nutritional or exercise program: vary the mode, vary the place you train, vary the workout, vary the time of day, vary the intensity of the workout, vary the duration, vary as much as you can.

The body senses stress and adapts as quickly as possible, your body starts to adapt to your exercise routine. When it begins to adapt, you stop seeing results. You burn less calories and tax your muscles inefficiently. It doesn’t take long for you to start questioning little to no results from your 45 minute elliptical ride five times a week. However, once the training parameters change, the body must re-adapt, thereby accelerating your progress. If possible change your exercise routine every three to four weeks.


It is important for mesomorphs to control their body fat percentage. It is easy for a muscular person to lose sight of their size and not notice that they have lost muscle and gained fat. For male mesomorphs, half of your exercise should be cardiovascular and the other half should be resistance training. The cardiovascular exercise will keep body fat down and maintain muscle tone. Female mesomorphs should focus most of their efforts on cardiovascular exercise. If you have muscular thighs you can read what to do about it here.

Cardiovascular exercise will help you  to burn calories and tone your upper and lower body. You should aim for at least 4 sessions a week, for 30-60 minutes at a moderate to high intensity to achieve and maintain a lean physique.


Since you are unlikely to need to lose a lot of weight, it best for you to simply do cardio to keep healthy, increase your stamina and perhaps get rid of some of the wobbly bits. This means 3/ 4 sessions of cardio a week for 20 – 30 minutes. If you don’t want to lose weight, avoid high-impact sports such as running. Try swimming, skating, walking or stretch classes.


  1. So I absolutely love this site. I see that I am a endomorph, and I have been trying for about 5 weeks to lose weight. I started running with the beginners running program, and modified it alittle. I run currently for 30 min. and after every 10 min. I take a 1 min. break. I am restricting my calorie intake and cut out all junk food. I only have about 12 more weeks until prom. I really want to look my best for that special night, so could you give me advice on what I should be doing?

    • Hi Courtney,
      What you’re doing sounds great. If you’re still not losing as much weight as you’d like you can try reducing your carb intake a little. Endomorphs tend to respond really well to carbohydrate restriction. You don’t have to go all out (e.g. Atkins Diet), you could try a moderate carbohydrate reduction or carbohydrate cycling. Read more about that here.

  2. I am pretty sure I am an endomorph. I am very curvy with a small waist. I have recently decided to emback on a fitness weight loss plan. I have reduced 90% of gluten containing foods, therefore no breads pastas processed foods. I have reduced my caloric intake (maybe too low) and started working out pretty hard at the gym. I have seen results however they are soooo slow. It seems to me that my weight loss should be more given all the bad habits I have given up. I now weight 190 lb. I am 5’4″ and 30 years old. I have been losing 1-1.5 lbs a week. I was doing about 45 minutes of cardio and 20 minutes of circuit weight training 4-5 times per week. Is there anything else that I should be doing. I am definetley carb sensative so I will try carb cycling. The only carbs I eat now are vegtables, beans, and fruit. I am going to stick with this regardless, however I just wish I could figure out what I have been doing wrong.
    I have a feeling my metabolism is shot. I am no stranger to very low calorie diets and generally would only eat 2x day. I have tried to eat more often and increase calories above 1200.
    Any advice? THanks

    • Hi Tracy,
      Sorry for not getting back to you sooner. Endomorphs generally don’t lose weight that quickly. Endomorphs have to work hard and plod, plod, plod. Whenever you try something new to lose weight or change something, think about how it will impact your metabolism. Endomorphs have a slow metabolism and you need to do everything you can to boost it and definitely need to avoid slowing it down. Be careful how much you reduce your calorie intake, as this will slow down metabolism. If you’re tempted to drastically cut calories – don’t. Increase exercise instead. Cutting calories slows metabolism, exercise increases metabolism. If you can, try to eat little and often, this will help your metabolic rate. Reduce your carb intake if you’re an endomorph and try calorie or carbohydrate cycling. Be sure to include HIIT type exercise. That will really get your metabolism going. It’s good you’re eating plenty of vegetables and also fruit. You want to make sure that your body is getting sufficient nutrients, and you can also try supplementing with a multi-vitamin. Another thing. In winter, it is thought we tend to gain weight in part due to the lack of sunshine, which we need to make Vitamin D. Vitamin D plays a role in weight maintenance/ weight gain. If you don’t get into the sun much it may be worth supplementing with Vitamin D. Check out this article on Vitamin D and weight loss. Hope this helps! Let me know how it goes.

  3. I have this slim body but my thighs are really big and fat. What do i do?

  4. Just so you know, the photo you have of the girl rowing shows the wrong way to row. If your elbows are out that far, you are putting yourself at risk for elbow injuries (which are not fun, believe me); you should also hold the handle with just the tips of your fingers in order to avoid strain in your joints and tendons. Not only that, but she should also be leaning back farther and have her toes connected to the foot boards (which can lead to leg and back strain if you don’t). I’m only pointing this out, because I have been rowing for almost eight years and I know the extent to which you can injure yourself should you use improper form.

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