The Sports Archives – Strength, Stamina And Speed: The Best Activities For A Full-Body Workout

Are you looking to supercharge your fitness regime or reap the rewards of a fun, intensive, full-body workout? If you’re on the hunt for ideas for activities that will push you and work out every major muscle group, this guide will come in handy. Here are some examples to explore today. 


HIIT, high-intensity interval training, is a brilliant way to get fit fast and treat your full body to a grueling but rewarding workout. The aim of a HIIT session is to elevate the heart rate rapidly through fast-paced activities and then bring it down with short periods of active rest. This form of training burns calories quickly and it’s great for those who only have 20 or 30 minutes a day to work out. Examples of exercises you might find in a HIIT session include plyometric lunges, jumping jacks, squats, sit-ups, boxing exercises, skipping and hopping and sprinting on the spot. If you like the sound of a workout that torches calories in no time, you can join virtual HIIT sessions or follow online workouts. You can expect to burn around 12-15 calories per minute during a HIIT workout.


Image credit:

Racket sports

Racket sports are a brilliant option for all ages and abilities, and they work your body from top to toe. When you play badminton, squash or tennis, you’ll cover a lot of ground and you’ll be strengthening your muscles. Racket sports involve a quick change of pace, which helps to improve speed and agility, and you also need stamina to play a number of sets or tournament games. Typically, you can expect to burn around 600 calories per hour playing a singles game of tennis.

Tennis BallsPicture source:

Kettlebell Workout

Kettlebell workouts build up core, arm and leg muscles, while also providing a tough cardio workout. If you haven’t used kettlebells before, it’s crucial to learn how to lift them safely and to perfect your technique. There are different moves you can do with a kettlebell, including the American and the Russian swing. Choose a weight that is suitable for your size and fitness levels. It’s a good idea to start with lighter kettlebells and to work your way up to heavier weights as you become stronger and fitter. You can follow workouts online or work with a personal trainer. It’s critical to maintain good posture when swinging kettlebells to rescue the risk of back pain and injuries. 


Picture courtesy of


Cycling is an excellent activity for those looking to increase cardiovascular endurance and muscle strength. When you get on your bike and you’re cycling through country lanes, mountain tracks or winding coastal paths, you’ll be working all the main muscle groups and you’ll be improving your fitness. Cycling, particularly mountain biking and cycling uphill, provides an intense workout that burns fat and tones the body. Cycling can also be a fantastic way to socialize when you’re working out and to reduce stress. Many people enjoy being out in the open air, and being surrounded by lakes, trees and meadows can lift your spirits and help you feel more relaxed. Traveling at a moderate speed, you can burn around 200-300 calories in half an hour. 


Image from


Swimming involves working the muscles in the back, chest, abdomen, legs and arms and it increases muscular strength and stamina as well as cardiovascular fitness. One of the best things about swimming is that it is accessible to everyone, even those who can’t attempt more intensive exercise as a result of past injuries or health problems, such as back pain. The water takes the weight of your body, and swimming doesn’t put pressure on your joints. It can also help to improve mobility and suppleness. Some people also find that swimming is relaxing and therapeutic. With swimming, you can increase or decrease the intensity to suit your fitness levels and your objectives for an individual training session. If you’re having a rest day away from the gym, for example, swimming is an excellent way to get your heart pumping without putting the body under stress. If you’re preparing for a lung-busting session, you can set time challenges, increase the distance you cover or switch up your strokes to make the workout more difficult. Swimming lengths burns around 400-500 calories per hour. 


Image by

Are you looking to increase your strength, stamina and speed? If so, it’s beneficial to search for full-body workouts, which enable you to work the major muscle groups and get your heart pumping. Hopefully, these activities have given you some fresh workout inspiration.

This entry was posted in Fitness/Wellness, Tennis and tagged , , , , , , , , , , , , , , , , , , , , . Bookmark the permalink.

1 Response to The Sports Archives – Strength, Stamina And Speed: The Best Activities For A Full-Body Workout

  1. Pingback: The Sports Archives – Top Ways To Stay Motivated At The Gym | The Sports Archives Blog

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s