Get Sweaty!
So, you’re looking for a fun way to liven up your cardio? Well, if you’re here, we know you’re in the right place. High-performance cardio drills may sound like they’re just for top-flight athletes, but the truth is that they can be a refreshing addition to anyone’s training. So, grab some water, lace up your kicks and let’s get sweaty with cardio drills that will have you breathless (hopefully in a good way!).
What are high-performance cardio drills?
Well, high-performance cardio drills are very high repetitions of exercises that are designed to raise your heart rate and improve your cardiovascular fitness over short periods of time. Usually, during the exercise you will alternate between periods of intense activity and periods of recovery or lower intensity activities often in what’s known as HIIT (High Intensity Interval Training). Whether you’re looking to set a new personal best in the 5K or just looking to add variety to your routine, high-performance cardio drills can help you do more with less time.
Why Pick Up These Drills?
You may be asking why you should switch it up? Well, here are some reasons:
- Fat Burning: These drills are very effective at burning calories. The high intensity keeps your metabolism elevated for a long time after your workout.
- Time Saving: Who really has a couple of hours to waste at a gym? High performance drills are one way to fit a productive workout into a smaller space of time.
- Endurance: Your heart and lungs will thank you! Over time, these drills will help increase your aerobic capacity.
- Never Boring: Let’s be honest — running on a treadmill for an hour is boring. Drills add variety to your workout and keep your head fresh and in the game.
Let’s Get Started: A Few High-Intensity Cardio Drills
Below are some drills that you can include in your routine. Be sure to warm-up for at least 5 minutes and more importantly listen to your body!
1. Burpee Party
Everyone loves a burpee! The total body maneuver is a fantastic way to really spike up your heart rate.
- How to: Start from standing, drop your butt to a squat with your hands on the ground, kick your feet back to the plank position, do a push-up (if you so wish), jump your feet back to your hands and explode to a jump.
- Duration: You should aim for 30 seconds of burpees followed by 30 second break. Repeat for 4-6 rounds. I promise you will feel like your heart is trying to dance out of your chest after!!
2. High Knees
If you want to feel like a track star today is your day!
- How to: Stand tall and jog in place by driving your knees up as high as you can! Make it exciting and pump your arms for extra speed!
- Duration: 30 seconds all out and then recover with light jogging or walking for 30 seconds. Repeat this for 5 rounds.
3. Jump Rope
The greatest fitness throwback of all time! Get ready for some easy fitness!
- How to Do It: Grab a jump rope and start jumping! If you want to get adventurous, add in some double under.
- Duration: If you skip ropes for 30 seconds then rest for 30 seconds, you’ll FIRE UP your heart and core! Try to do 4-6 rounds.
4. Mountain Climbers
No mountain needed, just the floor of your living room!
- How to Do It: Simply start in a high plank position and run in place, driving your knees up to your chest (alternating knees).
- Duration: Run those knees for 30 seconds and rest for 30 seconds. Repeat these magic moves up to 5 rounds!
A Personal Note
I can remember when I started adding these into my routine! I felt out of breathe within one minute, and as I continued to do these drills, I realized my stamina was improving! It’s amazing what you can achieve with a little consistency and motivation. Also, what could be better than that feeling of accomplishment , or getting that rush of endorphins that feels amazing! It’s a no brainer!
Closing Remarks
High intensity cardio exercises could be a great addition to your fitness routine. They can be enjoyable, beneficial, and can be tailored to anyone’s physical capabilities. So whether you’re trying to lose a few pounds, improve fitness levels, or just looking for a different workout, give some of the combinations a try! You future self will be grateful!
And most importantly, movement should be fun! Listen to your body and do what you feel comfortable doing. Now go get sweaty friends!
Read more articles with Cardio and Endurance :- Why HIIT is the Secret Weapon for Endurance Athletes
