Workout for endurance

I hear that high intensity interval training improves running endurance better than just running at a steady pace. High intensity interval training (or HIIT) is where you sprint at your max speed for about 30 seconds, and then "rest" by jogging for 30 seconds/minute. The times of sprinting and resting can vary depending on your current fitness levels, but the idea is to get bring your heart rate up.

Hey-oooo!

So I'm looking to see if anyone has a good recommendation on a workout that is meant for endurance... I have some limitations that make this a bit harder... I've tried a video here and there for P90X, Insanity and Tapout but I'm still waiting on a specialist for my wrist and I find it very hard to do anything that requires my hands to be flat on the ground (like push-up / plank positioning) I also have a messed up back but that normally doesn't stop me I just push through that since there's no fixing it.

I have access to:
The Great Outdoors (on a limited schedule with the family and jobs)
Dumbbells 3lbs-90lbs
Bowflex (I use the bowflex bench as my dumbbell bench)
Elliptical

Thanks for your thoughts!

You don't really provide much in the way of goals, except comment on endurance.

You go long and slow for endurance improvement. Endurance requires a great fat-burning system so you can go long, and slow improves that end.

To comment above, HIIT 1 day a week will also help because it raises the top end, which raises the lower end also. You can go just as long and far with slightly higher HR and still be in great fat-burning zone intended for endurance.

10 min warmup slow jog - sprint all out for 15-45 seconds - walk for 3 x as long 45-135 seconds - repeat 8-10 times - 10 min cooldown walk.

But this doesn't train the endurance system, so 1 day a week is it.

That's suggestion based on your rather brief request for endurance workouts.

To comment above, HIIT 1 day a week will also help because it raises the top end, which raises the lower end also. You can go just as long and far with slightly higher HR and still be in great fat-burning zone intended for endurance.

10 min warmup slow jog - sprint all out for 15-45 seconds - walk for 3 x as long 45-135 seconds - repeat 8-10 times - 10 min cooldown walk.

But this doesn't train the endurance system, so 1 day a week is it.

Thanks heybales and sorry for the lack of details... I guess that's my problem I don't really know what I want... or what to aim for... I like to practice Kendo but that is more general endurance then any particular muscle group... I don't really do any sports and lifting is fun but when I do it in my basement on my own it's pretty boring and sometimes unsafe (benching 90lbs dumbbells in each arm with no one around)...

From your suggestion for overall endurance conditioning would it be better to do 10KM very slowly vs 5KM at a quick pace?? Or should I be aiming for days involving HIIT and both the above options of slow and steady and short quick pace?

For that kind of variety, I'd actually suggest 3 levels than.

Interval day followed by rest day, because intervals done as above are just like lifting, and require same recovery if you want to get the max out of it. Start with the 15 sec sprint with 45 sec walk, progress up to 30 : 90.
You also can't proceed that interval day with anything too intense or you won't have fresh muscle to do it with. It's positive effects is just like lifting, fresh muscles pushed to the limit, and allowed to rest, recover, and repair stronger.

So you could proceed it with either rest day, or 5K day run at top of Aerobic HR zone. That's shouldn't wear it out too much. Throw in good warmup / cooldown walk to increase the time.

Then have a day for long slower run, 10K or more if desired, using top of Active Recovery HR zone, badly called the fat-burning zone today.

You could easily do Kendo day before and after that, as it should not be adding too much load to system.
Probably could do Kendo before the 5K day too.