As someone who’s spent years coaching individuals with different body types, I’ve always found endomorphs to be one of the most interesting groups to work with. If you’re an endomorph, you probably know the struggle—your body tends to store fat more easily, your metabolism isn’t always on your side, and finding the right kind of exercise can feel like a constant experiment. But here’s the good news: once you discover the sports and activities that align with your body’s natural tendencies, you can absolutely maximize your fitness results. I’ve seen it firsthand—clients who once felt stuck completely transformed their energy, physique, and confidence by switching to more suitable workouts. Let’s talk about what really works.

When we look at sports, it’s not just about burning calories in the moment. For endomorphs, the focus should be on activities that boost metabolism over the long term, build lean muscle, and keep you engaged so you stick with it. High-intensity interval training, or HIIT, is one of my top recommendations. Why? It alternates between bursts of intense effort and short recovery periods, which not only burns a significant amount of calories during the session—studies suggest up to 25–30% more calories than steady-state cardio—but also keeps your metabolism elevated for hours afterward. I’ve had clients incorporate HIIT sessions just two to three times a week and notice measurable changes in their body composition within a month. Combine that with strength training, and you’re looking at a powerful duo. Strength training is crucial because muscle is metabolically active tissue. The more muscle you have, the more calories you burn at rest. Think compound movements like squats, deadlifts, and push presses. I usually suggest starting with two full-body strength sessions per week, gradually increasing weight or resistance. It doesn’t have to be intimidating—using resistance bands or bodyweight exercises at home can be just as effective if you’re consistent.

Now, let’s bring in a real-world example that might surprise you. You know, I was recently following the Premier Volleyball League schedule, and the semi-ending double-header featuring Petro Gazz vs. Akari and the ‘Rebisco Clasico’—initially set for the Ynares Center in Antipolo—got me thinking about team sports. Volleyball is actually a fantastic option for endomorphs. It involves short, explosive movements: jumping for blocks, quick lateral shuffles, and powerful spikes. These actions mimic high-intensity intervals, and because it’s a team sport, the social aspect can be a huge motivator. I’ve noticed that many of my endomorph clients thrive in environments where they’re having fun and competing, rather than just grinding through solo workouts. Sports like volleyball, basketball, or even soccer provide that mix of cardio and power, and they often don’t feel like “exercise” in the traditional sense. If you can play for an hour, you’re easily looking at burning 400–600 calories, all while improving agility and coordination.

But it’s not just about picking any high-intensity sport. Recovery and consistency matter immensely. Endomorphs often have a higher risk of joint stress, so low-impact activities like swimming or cycling can be brilliant complements. Personally, I’m a big fan of mixing it up—maybe two days of strength training, one day of volleyball or a HIIT class, and a long swim or brisk walk on active recovery days. I’ve seen far too many people burn out by doing the same high-impact routine daily. Your body needs variety to avoid adaptation and keep making progress. Also, let’s not ignore the mental side. If you dread your workouts, you won’t stick with them. I always tell my clients to choose activities they genuinely enjoy. For instance, if you love dancing, Zumba or a dance-based cardio session can burn around 500 calories per hour and keep you coming back for more.

Nutrition obviously plays a role, but that’s a conversation for another day. What I want to emphasize here is that finding the right sport can redefine your fitness journey. From my experience, endomorphs who engage in a mix of resistance training, HIIT, and enjoyable team sports tend to see the most sustainable results. It’s not about extreme measures; it’s about smart, consistent choices. So, if you’ve been struggling, maybe take a cue from that exciting volleyball lineup—sometimes, the best workouts are the ones where you’re having so much fun, you forget you’re even working out. Give it a try, adjust based on how your body feels, and watch how those small changes lead to lasting gains.