An excellent cardiorespiratory fitness allows the heart to pump more blood and the lungs to supply more oxygen with each beat.

Research published in 2019, reported that resistance training, endurance training, and high-intensity interval training improved cardiorespiratory endurance and muscular strength among people aged 40–65 who were not previously physically active.

Regular exercise, atleast 30 to 60 minutes or more, 3 to 5 times a week mainly aerobic such as running, jogging, brisk walking, aerobics, dancing, bicycling, or swimming, may enhance your cardiorespiratory endurance when performed for extended periods of time. Soccer, basketball, volleyball, and a variety of other high-intensity sports are all exercises that build endurance.

Raising your heart rate and breaking a sweat doesn't necessarily need hours of running or jogging on the road. It is also possible to make it at home with less time and creativity. Climbing the stairs and jump rope are two fantastic and enjoyable methods to raise your heart rate. Exercises such as Jumping jacks, burpees, and mountain climbers are examples of activities that improve our cardiorespiratory fitness.

Here are some exercises that you can do at home without any equipment to improve your endurance. Try completing these exercises in sets of 10–15 repetitions up to 20 repetitions, or for 1 minute with a 20-second rest in between sets.

Jumping jacks

1. Start by standing upright with legs together and arms at the sides of the body.
2. Jump up. While in the air, open the legs to spread the feet wide apart and raise the arms overhead.
3. While landing, bring the feet and arms back to the starting position.

Burpees

1. Begin standing with the feet shoulder-width apart.
2. Bend the knees and place the hands on the floor in front to come down into a squat position.
3. Jump the legs out behind to get into the push-up position, shifting the body’s weight onto the hands.
4. Jump the feet back into the squat position.
5. Jump up into the air with arms raised above the head.
6. Land back in the squat position.

 Mountain climbers

1. Start in the plank position, aligning the shoulders over the wrists and keeping the legs straight. Keep the back flat and the head aligned with the spine.
2. Engage the core muscles.
3. Bring the right knee towards the chest.
4. Switch legs by returning the right leg to the starting position and bringing the left knee towards the chest. This completes one repetition.