My favorite forms of cardio…and no it doesn’t involve a treadmill.

Yes, it’s true. I’m not a huge fan of long periods of cardio. You won’t see me sitting on a piece of equipment for 45 minutes. I get bored easily and I want my time spent in the gym to be spent in the best way possible. Strength training first followed by cardio.

1. HIIT – Based on where I am and what equipment I have available these exercises change. Speed and intensity are the most important factors. You should not be able to have a conversation while doing this. Use a timer and complete 30 seconds of work followed by 30 seconds of rest. Repeat circuit 4 times. This workout is body weight so no equipment needed. Twenty minutes and you are done!

1. Burpees
2. High Knees
3. Push-ups
4. Stair Climbs – you can use one step
5. Lunges or Lunge Jumps
Battling Ropes
Rope slams, alternating arms, circles, squats with alternating arms, and the list goes on. Work for 25-30 seconds and rest for 30 seconds.
Hill/Stair Workout
One of my favorite outdoor workouts for my boot campers and myself. Do as much as you can and push yourself.
I love training on hills and stairs and it’s FREE. Choose a hill that is steep or steps and try this workout as a finisher after your strength workout. If you are looking for increased intensity substitute a jump squat.
  • Squats – 25 reps round 1, 20 reps round 2, 15 reps round 3, 10 reps round 4
  • Sprint to the top of the hill/steps
  • Walk/jog back down

Good Luck!


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