How to IMPROVE Your VO2 Max AT HOME | 4 Key Workouts To Increase Cardiovascular Fitness
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VO2 max can be effectively improved at home without running or specialist equipment through high-intensity interval training using bodyweight circuits, plyometric exercises, and jump rope, with research showing these methods produce similar cardiovascular adaptations to traditional running intervals.
- Bodyweight circuit HIT workouts improve VO2 max, speed at VO2 max, and running economy comparable to treadmill running
- Repeated drop jumps and plyometric exercises produce equivalent cardiovascular responses to running intervals while also improving running economy through neuromuscular adaptations
- Skipping rope integrated into warm-up routines 2-4 times weekly improves foot arch stiffness, reactive strength, and time trial performance
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Running economy is a measure of how efficiently a runner is, and a runner with better running economy can sustain a pace closer to the velocity at which they hit VO2 max compared to someone with lower running economy, making it a critical factor distinct from VO2 max itself.
“running economy is a measure of how efficient a runner is so a better running economy means that that one eye can sustain a pace closer to the velocity at which they hit vo2 max there the vo2 max compared to someone with a lower running economy”
Mixing up your workouts to maximize performance and avoid plateaus in progress is important because repetition is the enemy of motivation, as you risk falling into doing anything too regularly that could cause a plateau.
“it's a great feeling when we find something that works but remember to mix up your workouts to maximize performance repetition is the enemy of motivation so we want to avoid falling into doing anything too regularly that could cause a plateau in our progress”
Research has shown that running intervals of only 30 seconds with total session volumes of only around 5 minutes completed over a period of only around 4 weeks can still have a positive impact on VO2 max, but for maximum impact you need intervals in excess of 2 minutes for a session duration of more than 15 minutes over a period of between 4 and 12 weeks.
“we spoke to the guys at Northumbria University who pointed us to research which has shown that running intervals of only 30 seconds and total session volumes with only around 5 minutes completed over a period of only around 4 weeks can still have a positive impact on your vo2 max but for maximum impact on your vo2 max you need to be looking at intervals in excess of 2 minutes for a session duration of more than 15 minutes and ideally over a period of between 4 and 12 weeks”
A 2018 study compared three groups assigned to treadmill running HIT workouts, bodyweight circuit HIT workouts, or moderate intensity continuous running, and found that undertaking whole body circuit training improved VO2 max, speed at VO2 max, and running economy comparably to treadmill running.
“a 20-18 study took three groups and assign them to take on treadmill running hit workouts body weights circuit hit workouts or moderate intensity continuous running they showed that undertaking the whole body circuit training improved vo2 max speed at vo2 Max and running economy”
A 2019 study showed that it was possible to achieve the same cardiovascular response as running through repeated drop jumps—where you drop off a step or platform and rebound into a jump—with repeated sets of nine drop jumps every 15 seconds with 15 seconds recovery producing the same amount of time working above 90% of VO2 max as running interval sessions.
“another 20-19 study show that it was possible to achieve the same cardiovascular response as running through a series of repeated drop jumps that's where you drop off a step or a platform and rebound into a jump at the bottom now they showed that repeated sets of nine drop jumps every 15 seconds with 15 seconds recovery meant their participants spent the same amount of time working out above 90% of vo2 max as they did during a running interval session”
Skipping or jump rope is a simple and relatively low-impact alternative to plyometric exercises that has been shown to have similar positive benefits to running, as demonstrated by a 2020 study showing that skipping improved foot arch stiffness, reactive strength index, ground contact time, and 3-kilometer time trial performance.
“there is something simple and relatively low impact that's been shown to have similar positive benefits to running namely skipping or jump rope depending on where you're from in the world a 2020 study has shown that skipping has had positive impacts on foot arch stiffness reactive strength index which is a measure of explosive power when it comes to jumping and ground contact time and ultimately and most important for us 3 cave running 3 cave running time trial performance”
Plyometric exercises like drop jumps can help improve running economy and lower limb strength through neuromuscular and musculoskeletal adaptations that improve the ability to utilize and generate force over a short period of time like during running.
“other studies have also found that plyometric exercises like drop jumps can help with your running economy these exercises improve running economy and lower limb strength through the neuromuscular and musculoskeletal adaptations that take place potentially improving the ability to utilize and generate force over a short period of time like during running”
There is a large genetic factor to VO2 max that will limit how much an individual is able to improve their score by, meaning runners with similar VO2 max scores can have drastically different running performances depending on running economy and how effectively their body uses oxygen.
“do bear in mind though there is a large genetic factor to vo2 Max which will limit how much an individual is able to improve their score by and that's not quite the full picture either because runners who have a similar vo2 max school can have drastically different running performances and that's all down to the way that your body is able to effectively use the oxygen that it consumes”
To maximize VO2 max improvement from non-running home workouts, you need to hit in excess of 15 minutes of overall session volume, which is achieved by putting together exercises with very short recovery intervals that keep your heart rate elevated and give it very little time to drop.
“the research we've mentioned used shorter overall sessions so the guys at Northumbria University suggested scaling up their ideas to match the running studies which said you need to be hitting in excess of 15 minutes overall session volumes to maximize the impact on your vo2 max to do this we're going to put together some exercises with very short recovery intervals a staple of hit workouts to build up into longer periods of work at your vo2 Max and gives you a heartrate very little time to drop”
For VO2 max training workouts, you should work at between 90 and 100 percent of VO2 max, which is very tough, and 'all-out' in high-intensity interval training means an intensity level you can sustain for the entire workout without excessive exhaustion.
“it's also important to talk about effort and how hard you should go now we're aiming to work at between 90 and 100 percent of vo2 max which is pretty tough and often hit or metcon workouts are described as all-out but all out in this context means at an intensity level that you can sustain for the entire workout without flogging”
Plyometric exercises involve jumping and rebounding which can put extra stress through muscles and tendons, so if you aren't used to doing that kind of exercise or are building up to it, it's recommended to stick to bodyweight exercises first before building up to more extreme plyometric exercises.
“plyometric exercises do involve a degree of jumping and rebounding which can put extra stress through muscles and tendons so if you aren't used to doing that kind of exercise or perhaps you're just building up to it then we would recommend sticking to the bodyweight exercises that we mentioned earlier before building up and going for something a little bit more extreme like those plyometric exercises”
An increase in VO2 max represents an improvement in your cardiovascular capacity, which can have overall benefits to your general health independent of training or endurance goals, because the higher your VO2 max is, the less stress is being put on your heart in everyday activity.
“an increase in your vo2 max is an improvement in your cardiovascular capacity so even if you haven't got any major training or endurance goals in mind an improvement in your vo2 max can just have an overall benefit to your general health because the higher your vo2 Max is the less stress is being put on your heart in every day”
The recommendation for building up to plyometric exercises is to integrate 5 minutes of skipping rope drills into your running warm-up routine 2-4 times a week, which should be enough to have a positive impact on foot arch stiffness, reactive strength, and running performance.
“if you are looking to build up to those plyometric at sizes then the recommendation from us is super simple build five minutes of skipping rope drills into your running warm-up routine two to four times a week and that should be enough to have an impact”
Having a high VO2 max means your body is able to deliver more oxygen to your muscles, which in turn can help you run faster.
“having a high vo2 max means that your body is able to deliver more oxygen to your muscles which in turn can help you run faster”
VO2 max has a large genetic component, so once you improve your score, there will be a limit to what you're capable of, meaning genetic factors set an individual ceiling on VO2 max improvement potential.
“just remember though your vo2 max has a lot to do with your genetics so once you are able to improve your score that is going to be a limit to what you're capable of”
Lactate threshold is a measure of your aerobic capacity, usually used to define your tempo or long runs, and pushing up the speed at which you hit your lactate threshold is a key benefit of endurance aerobic training, allowing you to hold faster paces during races and longer runs.
“will give lactate threshold I mention now this is a measure of your aerobic capacity usually used to define your tempo or your long runs so the key benefit of any endurance robic training is to push up the speed at which you hit your lactate threshold meaning you can hold a faster pace during races and in longer runs for training”
VO2 max is a numerical measurement of your body's ability to consume oxygen, measured in milliliters of oxygen per kilogram of mass per minute, and directly impacts endurance performance because running and cardiovascular exercise require oxygen to produce energy.
“it's a numerical measurement of your body's ability to consume oxygen so it's measured in milliliters of oxygen per kilogram of mass per minute running and cardiovascular exercise in general requires oxygen to produce energy so the more oxygen that you're able to consume and use the easier exercise will feel so improving vo2 max can have a direct impact on improving your endurance performance”
While the best way to improve VO2 max for running is through running, there are a whole load of workouts you can do at home without specialist equipment that can increase your VO2 max, with research supporting this approach.
“whilst we acknowledge that the best way to improve your vo2 max for running is through running we've got a whole load of workouts for you that you can do at home without any need for specialist equipment to help you increase your vo2 max”
Workout 2 involves performing 10 burpees every minute on the minute, taking the rest of the minute as recovery, and continuing for 20 minutes in total, with the caveat that participants might need to increase the number of burpees if they find they're spending more than half of each minute recovering.
“for this one perform 10 burpees every minute on the minute take the rest of the minute that you have left as recovery and then go again for 20 minutes in total now you might find you need to increase the number of burpees you do if you find that you're spending more than half of each minute recovering”
Workout 4 involves eight exercises (squat jumps, push-ups, skater jumps, mountain climbers, jumping lunges, jumping jacks, tuck jumps, burpees) performed for 40 seconds each with 20 seconds rest between them for 8 minutes per set, with a goal of 2-4 sets depending on fitness level and 2 minutes recovery between sets.
“start off with squat jumps then straight into push-ups skater jumps mountain climbers jumping lunges jumping jacks tuck jumps and burpees do each of those exercises for 40 seconds take 20 seconds rest and then go straight into the next exercises there are eight exercises in total that's going to take you eight minutes for one set aim to do two three or four sets depending on how hardcore you're feeling and take two minutes recovery between those sets”
Workout 3 uses burpees, mountain climbers, squats and thrusts with overhead press using 3 kg dumbbells, and jumping jacks, performed in order for 20 seconds with 10 seconds rest for one set at all-out effort, completing 10-16 sets with no rest between sets.
“so for this one you're going to be doing burpees mountain climbers squats and thrust with overhead press with 3 kg dumbbells and gym King Jack's so perform all exercises in order for 20 seconds with 10 seconds rest for one set at an all-out effort complete 10 to 16 sets with no rest between the sets”
The video building on previous content about VO2 max is important for viewers to understand why VO2 max improvement matters before learning how to improve it.
“we upload new videos for the running channel every week all about running so please hit subscribe and tap the bell I plan to be notified when we do so to start with let's recap what vo2 max actually is”
Workout 1 consists of squat jumps, mountain climbers, skater jumps, and squat thrusts performed in order for 30 seconds with 15 seconds of rest for one set lasting 6 minutes, then complete 2-4 sets in total depending on fitness level with 2 minutes rest between sets.
“workout number one we've got squat jumps mountain climbers skater jumps and squat thrusts perform all exercises in order for 30 seconds with 15 seconds of rest twice for one set six minutes then complete two to four sets in total depending on your current level of fitness with two minutes rest between sets”