How to IMPROVE Your VO2 Max AT HOME | 4 Key Workouts To Increase Cardiovascular Fitness

Summary by Krater

This video explains how to improve VO2 max, running economy, and lactate threshold at home using high-intensity interval training and bodyweight circuits.

From the video

Answers: How can I improve my VO2 max at home without running?

• VO2 max
• Running economy
• Lactate threshold
• High-intensity interval training
• Bodyweight circuit workouts

Exercises

• squat jumps · bodyweight · 30 s work / 15 s rest
• mountain climbers · bodyweight · 30 s work / 15 s rest
• skater jumps · bodyweight · 30 s work / 15 s rest
• squat thrusts · bodyweight · 30 s work / 15 s rest
• burpees · bodyweight · 10 reps per minute for 20 minutes
• squats and press · dumbbells · 20 s work / 10 s rest
• jumping jacks · bodyweight · 20 s work / 10 s rest
• push-ups · bodyweight · 40 s work / 20 s rest
• jumping lunges · bodyweight · 40 s work / 20 s rest
• tuck jumps · bodyweight · 40 s work / 20 s rest
• skipping · jump rope · 5 minutes

What it concludes

• Running intervals of only 30 seconds over 4 weeks can have a positive impact on VO2 max.
• Whole-body circuit training improves VO2 max, speed at VO2 max, and running economy.
• Repeated drop jumps can achieve the same cardiovascular response as running.
• Adding 5 minutes of skipping rope into a warm-up 2 to 4 times per week improves foot arch stiffness, reactive strength index, and 3k running performance.