Endurance Training Exercises for Young Cancer Survivors

Endurance (aerobic) training is an important part of improving fitness, energy levels, and overall health during and after cancer treatment.

It is recommended to do endurance training at least 3 times per week, for 30–60 minutes per session, at:

Moderate intensity: 64–75% of your maximum heart rate
Vigorous intensity: 76–95% of your maximum heart rate

Weekly goals:

150 minutes of moderate intensity or
75 minutes of vigorous intensity or
An equivalent combination of both.

In addition to the aerobic exercises shown below, we recommend continuous aerobic activities such as:

Walking
Cycling
Swimming
Skating
Dancing
Light jogging (if appropriate for you)

Always consult your healthcare team before starting or changing your exercise routine, especially during or after cancer treatment.

Squat Jump

Exercise explanation:
Squat jumps combine a classic squat with an explosive jump. You start in a squat position with your feet about hip-width apart, lower your hips as if sitting back into a chair, and then push through your feet to jump upwards. Land softly and return to the squat.

This exercise:

Builds leg strength (thighs and glutes)
Improves power and cardiovascular fitness
Can be modified by removing the jump and simply performing bodyweight squats

Pop Squat

Exercise explanation:
A pop squat usually starts with your feet together. You “pop” your feet out into a wide squat position, lower slightly, then “pop” them back together.

This exercise:

Works the legs and glutes
Increases heart rate with quick foot movements
Can be made easier by stepping out instead of jumping

Skater

Exercise explanation:
Skaters mimic the side-to-side movement of a speed skater. You jump or step sideways from one leg to the other, letting the back leg move behind for balance.

This exercise:

Trains lateral (side-to-side) movement
Strengthens hips, glutes, and legs
Improves balance and coordination
Can be done with small, controlled steps instead of big jumps

Boxing Front Punches

Exercise explanation:
In a slight athletic stance, you repeatedly punch forward with alternating arms, keeping your core engaged and shoulders relaxed.

This exercise:

Elevates heart rate without heavy impact on the legs
Engages shoulders, arms, and core
Can be done standing or seated for lower-impact variation

Jumping Jack

Exercise explanation:
From standing, you jump your feet out to the sides while raising your arms overhead, then return feet together and arms down.

This exercise:

Is a classic full-body cardio move
Involves arms, legs, and core
Can be modified to a “step jack” by stepping one leg out at a time instead of jumping

Jumping Lunge

Exercise explanation:
From a lunge position, you bend both knees, then jump up and switch legs mid-air, landing in a lunge with the opposite leg forward.

This exercise:

Builds leg strength and explosive power
Challenges balance and coordination
Can be modified by performing regular step-back lunges without jumping

Skipping

Exercise explanation:
Skipping can be done with or without a rope. You perform a light, rhythmic hop from one foot to another, often lifting knees slightly.

This exercise:

Is a rhythmic cardio activity
Improves coordination and timing
Can be done at low intensity with small hops

Butt Kicks

Exercise explanation:
While jogging or marching in place, you lift your heels toward your glutes, as if trying to “kick” your own backside.

This exercise:

Warms up and strengthens the hamstrings
Raises heart rate gently
Can be done as a low-impact march if jumping is uncomfortable

Scissor Drill

Exercise explanation:
In the scissor drill, your feet move quickly forward and backward, like alternating lunges or “scissor” steps, usually in a small, fast motion.

This exercise:

Improves foot speed and coordination
Works legs and core
Can be slowed down to a step pattern if needed

Toe Tap

Exercise explanation:
Typically done using a low step or object, you alternately tap one foot and then the other on the surface, maintaining a steady rhythm.

This exercise:

Is a low-impact cardio drill
Trains coordination and speed
Intensity can be adjusted by changing the height of the step and speed

Alternating Toe Touch

Exercise explanation:
From a standing position, you alternately reach one hand toward the opposite foot, either with straight or slightly bent knees, depending on flexibility.

This exercise:

Engages the core and hamstrings
Improves flexibility and balance
Can be done slowly as a controlled mobility exercise

Aerobics Cross Step

Exercise explanation:
You step one foot across the body in front or behind the other foot in a rhythmic pattern, often side-to-side, like a simple dance move.

This exercise:

Provides low-to-moderate impact cardio
Trains coordination and rhythm
Can be easily adjusted in speed and step length

Aerobics V Step

Exercise explanation:
In the V step, you step forward wide with one foot and then the other (forming a “V” shape), then step back to the starting position with feet together.

This exercise:

Is a classic aerobics step pattern
Gently raises heart rate
Can be performed on the floor or on a low step to adjust difficulty

Safety & Progression Tips

Start with short intervals (e.g., 20–30 seconds per exercise) and longer rests.
Choose low-impact variations if you feel pain, dizziness, or unusual fatigue.
Focus on good posture and controlled movement rather than speed.
Stop immediately and contact your healthcare team if you experience chest pain, severe shortness of breath, or other worrying symptoms.