Here’s a challenging, efficient cardio circuit for you to try. Basically, it’s a one-mile run consisting of progressively longer distances and rest intervals. Please note this workout is not meant to be done at a “light jog” pace. Push yourself to maintain as aggressive a pace as you can manage for each interval.
After an appropriate warmup, do the following:
8 x 50 yards — 15 second active rest interval (keep moving; walk, light jog, etc.) between sprints; 30 second rest interval upon completion of all 8 sprints
4 x 100 yards — 30 second active rest interval between sprints; 60 second rest interval upon completion of all 4 sprints
2 x 200 yards — 60 second active rest interval between sprints; 2 minute rest interval upon completion of both sprints
1 x 400 yards — cool down until breathing normally
You’ll notice I’ve described all the runs as “sprints.” That may or may not be realistic, depending on your typical cardio routine and fitness level. You’ll probably be able to maintain a faster pace running the 50 yard intervals than you will running the final, 400 yard distance. That’s okay, as long as you’re challenging yourself to do your personal best.
Get STRONGER, Get FASTER!