Endurance strength is all about how long you can go. It’s the complete opposite of most of the HIIT moves you might be used to. According to Cifelli, it requires your body to use both aerobic and anaerobic pathways to stay in motion, which can help you develop postural stabilization for long periods of time and improve the aerobic capacity of the muscles you’re working.

How to work enduranace strength: Start with bodyweight workouts, then add weight to your movements as you get stronger. Cifelli recommends doing 15 squats and 10 push-ups back to back with little to no rest, and repeating for three to five rounds. “Over time, you will not only get a little stronger, but you will find that you can get back to work quicker and quicker, building your strength endurance,” she says. Or, you can follow along with this endurance running plan