So you’ve been working out, eating decent, and still wondering why the scale barely moves. Yeah, that’s the endomorph struggle. Some people just gain fat easier and weight loss is slower, and that’s totally a thing. If you’ve got that softer, rounder body type that hangs onto weight (especially around your belly, hips, or thighs), then you might be an endomorph.
But here’s the good news – you don’t have to fight your body. You just have to work with it. And that’s exactly what the endomorph workout is all about.
What Does “Endomorph” Even Mean?
There are three main body types – ectomorphs (naturally skinny), mesomorphs (naturally athletic), and endomorphs (naturally curvy or rounder).
If you’re an endomorph, you probably:
- Gain fat easily (ugh, even when you just look at pizza)
- Have a slower metabolism
- Build muscle fast but also hold water and fat
- Find it harder to “lean out”
But chill, it doesn’t mean you’re doomed. You just need the right combo of workouts + eating style to get results.
How Endomorph Workouts Should Be Different
The biggest mistake endomorphs make? Doing endless cardio or crash dieting. That only slows your metabolism more. You want workouts that keep your heart rate up and build lean muscle. That’s the secret sauce.
Here’s the game plan
1. Strength Training Is Non-Negotiable
Lifting weights should be your best friend. Muscle burns calories even when you’re chilling, so the more lean muscle you build, the easier it gets to lose fat.
Focus on:
- Full-body strength workouts 3–4 days a week
- Compound lifts (squats, deadlifts, pushups, rows)
- Short rest times between sets (keeps your heart rate high)
Pro tip: Go for circuits – they hit strength and cardio at once.
2. Add Cardio, But Be Smart About It
You don’t need to run 10 miles a day. Instead, mix up your cardio:
- 2–3 sessions of HIIT (High Intensity Interval Training) per week
- 1–2 steady-state sessions (like brisk walking, cycling, swimming)
HIIT is great because it burns calories fast and keeps your metabolism fired up long after you’re done.
3. Move Daily, Even If It’s Light
Endomorphs need to stay active throughout the day – not just during workouts. Go for walks, stretch, dance around your room – whatever keeps your body moving. It helps keep insulin levels stable and prevents fat storage.
4. Nutrition Still Matters
Even with the best workout, food can make or break your progress. Try to:
- Keep carbs moderate (focus on complex carbs like oats, quinoa, veggies)
- Eat enough protein – helps build muscle and keeps you full
- Watch out for sugar and processed foods (they spike insulin = more fat storage)
- Stay hydrated (water helps metabolism + flushes bloat)
Don’t be too much with restriction though. Balance > burnout.
Sample Endomorph Workout Plan
- Day 1: Full-body strength (squats, lunges, pushups, rows)
- Day 2: HIIT cardio (20 mins – sprints, jump squats, burpees)
- Day 3: Active rest (walk or yoga)
- Day 4: Strength (deadlifts, shoulder press, planks)
- Day 5: Cardio (cycling or incline treadmill walk)
- Day 6: Strength circuit + abs
- Day 7: Rest or light stretching
Real Reddit Reviews
Here’s what real people shared about endomorph workouts on Reddit
1. “I used to just do cardio every day and wonder why nothing changed. Once I added lifting 3x a week, my body started actually changing shape.”
2. “Endomorph here – HIIT is the only thing that worked for me. It burns fat fast, but I have to be careful not to overdo it or I burn out.”
3. “Weights + clean eating = best combo. Took me months to figure it out, but now I feel stronger instead of just smaller.”
FAQs
Do endomorphs need more cardio than others?
Kinda. Cardio helps, but don’t overdo it – focus more on resistance training.
Can endomorphs get lean?
Absolutely. It just takes consistency and a mix of strength + cardio.
How long does it take to see results?
Usually a few weeks if your workout and diet are on point. Be patient – your metabolism needs time.
Should endomorphs lift heavy?
Yes! Heavy (with good form) builds lean muscle and boosts metabolism.
Final Thoughts
Being an endomorph isn’t a curse – it just means your body works differently. You might gain weight faster, sure, but you also build muscle like a champ. That’s your edge.
So yeah, the endomorph workout isn’t about punishment. It’s about balance, movement, and giving your body what it actually needs. Slow progress is still progress, fam.
