endomorph workout plan

Do you find it difficult to lose weight? Is your body naturally wider? If so, then the technical term for your body type is “endomorph.”

As an endomorph, you may find it difficult to achieve the body you want. Endomoprhs put on weight easily, particularly around the abdominal area.  After trying all types of exercises and detox diets and God knows what else, the stubborn fat in this area just doesn’t seem to want to go away.

If this exactly sounds like the story of your life, don’t worry.  You are not alone.  We got you!  Keep reading and we will give you a strategy to start burning that stubborn fat around your belly away. First, let’s understand the three body types.

Three Body Types

The human body is divided into three different somatotypes (human body shape and physique type): ectomorph, mesomorph, and endomorph.

  1. Ectomorph

An ectomorph body type is naturally skinny. People with this body types have a light build and small joints. Characterized by long, slender limbs, thin shoulders, and stringy muscles, ectomorphs actually find it difficult to put on weight.

2.    Mesomorph

A mesomorph body type is characterized by large muscles, a huge bone structure, and an athletic physique. For these people, gaining and losing weight is a not very difficult. Because a mesomorphic body is naturally strong, it is the perfect body type for building muscle.

3.    Endomorph

The endomorph body type is described as solid but generally soft. As an endomorph, you are likely to gain weight more easily. This body type is explained below in more detail.

Endomorph Body Type Explained

Endomorphs tend to have a higher amount of body fat as compared to the ectomorph or mesomorphs. They get tired quickly, have larger appetites, and face issues related to weight loss.

With a larger bone structure, wide shoulders, and high strength, endomorphs struggle to achieve their fitness goals. Other characteristics of an endomorph body type include:

  • Short stature
  • Round physique
  • Slower metabolism
  • Poorly-defined muscles
  • A stocky build
  • Easy to build lean muscle

When it comes to workouts, endomorphs must have a well defined approach to burn fat and build muscle.  A combination of cardio training and resistance training is ideal for endomorphs to burn fat, lose weight, and build a nice sexy physique.

Best Cardio Endomorph Workout to Burn Fat

As mentioned before, losing weight for endomorphs can be challenging. Cardio workouts are great for burning fat.  There are a variety of types of cardio workouts that experts support for weight loss.  Most cardio workouts will fall into two groups: HIIT (high intensity interval training) or LISS (low intensity steady state) cardio.  While both are beneficial, for the optimal endomorph workout and to burn belly fat, LISS should be performed.

  • LISS (Long Interval Steady State) Cardio

Low-intensity Steady State Cardio (LISS) is the best type of cardio endomorph workout. As suggested by the name, it involves any aerobic or cardio activity performed at low intensities for a prolonged period of time, usually between 30-60 minutes.

LISS cardio has been used by a many professionals in the fitness world as a way to compliment weight loss in endomorphs.  Female figure bodybuilders and fitness competitors use LISS to help lean out their bodies.

  • Benefits of LISS for Fat Loss

People who advocate for LISS training are well-aware of its ability to cause rapid fat loss. Performing cardio activities at low intensities has been proven to cause a greater utilization of body fat as compared to muscle glycogen.

Because endomorphs have naturally high body fat percentage, they particularly benefit from this effect.

Performing LISS every morning in a fasted or a semi-fasted state has been linked to significant weight loss benefits. The science behind this is simple. As you sleep, the glycogen stores in your body are used up for various regenerative processes occurring over the night. Performing LISS cardio in such states makes sure that your body taps into fat stores to derive energy, leading to an increased fat burning.

Other benefits of LISS cardio include:

  • It is less taxing on your body as compared to other exercises
  • It works by burning calories derived from fats rather than glycogen
  • It is easier on your ligaments, tendons, and joints
  • It does not psychologically drain you

LISS cardio can be performed on the following fitness machines.

  • Treadmill (***Pro tip: Raise the incline all the way up, slow the speed down and walk without holding the hand rail)
  • Elliptical
  • Step Mill

Usually exercise bikes are not ideal for LISS.

Best Ab Endomorph Workout Exercises

Before discussing the best ab workouts for endomorphs, it is important to know about the important muscles present in your abdomen.

To understand the muscles of your abs, consider them as the meat sandwiched between fat. On top of these muscles lies the subcutaneous fat. It is the type of fat that you touch and pinch while looking in the mirror. Below these muscles is the visceral fat, the type that lies adjacent to your internal organs.

Along with the muscles present in your lower back, the key abdominal muscles making up your abs include:

  • External Obliques
    The external obliques make up the outer layer of your abs. These muscles can be felt running diagonally in a downward direction.
  • Internal Obliques
    Lying just below the external obliques are the internal oblique muscles which run diagonally upwards on your sides.
  • Rectus Abdominis
    These are two sheets of muscles that arise at the level of ribs and extend to the pelvis. These muscles normally help you flex forward.
  • Transversus Abdominis
    Transversus abdominis is the deepest ab muscle which forms wrapping around your waist to support the spine.

Now that you know about your ab muscles, it is time to know about some exercises to strengthen them.  Here are

-Best Upper Ab Exercise (Double Crunch)

-Best Lower Ab Exercise (Leg Scissors)


-Best Exertnal Oblique Exercise (Side Plank w/ Hip Dip)

-Best Internal Oblique Ab Exercise (Ab Vacuum)


10-Minute Endomorph Workout for Abs

Now for the good stuff. If you are ready to burn your stubborn belly fat, here is the endomorph workout for you.  Perform this workout at least 4 times per week.  If you want faster results, you can do it 5 times per week.

Before performing this 10 minute Endomorph Workout for Abs, you should perform 40 – 50 of LISS cardio using the suggested equipment discussed in the LISS cardio section of this article.

5 Weight Loss Tips for A Fat Burning Endomorph Workout

The following tips will make it much easier for you to burn fat:

  • Limit your carb intake by avoiding sugars, cereals, pasta, bread, and crackers. This is because an endomorph, you have carbohydrate intolerance so a low-carb diet will suit you the best. Combine it with high-fibre foods to boost your health.
  • Consider taking fish oils. These supplements may reduce the risk of many diseases like hypertension, coronary disease, and diabetes often encountered by endomorphs.
  • Eat healthy fats. A lot of endomorphs try limiting their fat intake in order to speed up the process of fat loss which is not right. Try including healthy fats such as olive oil, fish oils, nut butter, and avocados to your daily diet plans.
  • Try including 25 to 35 grams of lean protein in every meal plan. Not only will it support your health, but it will also preserve your muscle mass and increase protein building.
  • Be consistent and motivated and don’t forget to keep a track of your progress. Retake your measurements after every 6 weeks to make that you are moving in the right direction.


If you follow the workout plans and tips mentioned above, you will definitely see results. But remember that the key is to keep going and show patience as it will take time. You did not gain weight overnight so you cannot expect it to go away in one day.

Lastly, remember that it is not only about losing weight, but it is also about choosing a healthy lifestyle that can be sustained.

endomorph workout

Melinda is a fitness enthusiast, wife, and mother who is passionate about helping women overcome barriers of weight loss, self-esteem, finances to become a phenomenal woman. Read Melinda’s story and how she has learned how to juggle life’s ups and downs be in great health, have a thriving marriage, and nurture healthy and whole children. Feel free to send Melinda a message anytime.