If you are anything like me, sitting in one space for 15 minutes is a challenge. Let alone trying to make it though some sort of cardio session…

My mind is on overdrive constantly and my attention span is that of a goldfish. 

I love running, sort of… I love weights a god zillion times more. My cardio / HIIT training needs to stay motivating for me otherwise I get board, easily, very easily!

Let’s all note that flat pace running for long periods of time is also not the most effective training for your goals… any goals that is. Unless your goal is to wear down your knee cartilage.

There are more effective forms of exercise just waiting to be tapped into. 

Welcome HIIT Training!!

See my blog: WHY IS HIIT SO EFFECTIVE FOR FAT BURNING? 

 

So how do you get an effective fix of HIIT cardio without getting board? 

Let me give you a few of my favourites!

 

HIIT CARDIO #1 – THE 5KM SWEAT YOURSELF SEXY WORKOUT 

1000m sprint / run as fast as you can

20 double unders (or 100 skips)

12-15 hanging knee raises

2 minutes recovery

X5 Rounds  

This is a favourite of mine if I am working on shaving seconds off my 5km time. A great way get the ultimate HIIT benefits and also the harder you run the faster this workout goes! So that’s always a good excuse to run that little bit faster!

I find setting distances instead of time works well, as instead of focusing on how long you are running for etc. you are more focused on how hard you are really running! 

PS. Somehow they all look like a good time written so nicely on paper… in real life they are ten billion times sweatier than anticipated and you will most probably find me laying dying on the floor, finally getting up only to leave a body shaped sweat print…

What can I say, anyone who knows me is oh-so lucky to have such a sweaty human in their lives, thank you genetics for the excessive face sweat. It’s sexy.

 

HIIT CARDIO #2 – FOR THOSE WHO HAVE THE ATTENTION SPAN OF A GOLDFISH 

600m Incline sprint (Incline 6 on treadmill) 20 Kettlebell swings

20 double unders (or 50 normal skips)

15 Slam Balls

12 Chest to Ground Burpies

60 sec recovery

500m Incline sprint (Incline 6 on treadmill) 20 Kettlebell swings

20 double unders (or 50 normal skips)

15 Slam Balls

12 Chest to Ground Burpies

60 sec recovery

400m Incline sprint (Incline 6 on treadmill) 20 Kettlebell swings

20 double unders (or 50 normal skips)

15 Slam Balls

12 Chest to Ground Burpies

60 sec recovery

300m Incline sprint (Incline 6 on treadmill) 20 Kettlebell swings

20 double unders (or 50 normal skips)

15 Slam Balls

12 Chest to Ground Burpies

60 sec recovery

200m Incline sprint (Incline 6 on treadmill) 20 Kettlebell swings

20 double unders (or 50 normal skips)

15 Slam Balls

12 Chest to Ground Burpies

60 sec recovery

100m Incline sprint (Incline 6 on treadmill) 20 Kettlebell swings

20 double unders (or 50 normal skips)

15 Slam Balls

12 Chest to Ground Burpies

60 sec recovery

Soooo pretty much just dropping that running off 100m with every round that passes by. Make sure you work HARD and rest HARD in your 60secs to enable you to really put in maximum effort as you work though the rounds.

** Note if you are running on a treadmill always put 0.5 incline or above to help activate the hamstring. 

As it is a moving platform this means your hammy doesn’t have to do much work, giving a little incline helps it kick in for a much more effective and balanced workout. AKA. You’re less likely to cause muscle imbalances and get injured.

 

HIIT CADRIO #3 – FOR THOSE THAT DO NOT HAVE A GYM OR A TREADMILL 

5 min warmup jog

60sec sprint

30sec recovery

x10 sets

45sec sprint

45sec recovery

x10 sets

Remember to push yourselves hard. Pick your workout of poison and let’s get going!!