4 High-Performance Cardio Workouts

Many people are satisfied just pushing through their cardio, counting the calories burned and then hopping off the machine after their workout, other want more. They want conditioning that makes their engines bigger and their whole bodies much more capable.

You may be pumping iron a lot in the gym but cardio is equally important.

If you are looking to take your cardio to the next level then you need to find workouts that push you to your limit. These next few workouts will definitely do just that.

1) Gasping For Air In 15 Minutes

Circuit training is a perfect choice for time-crunched workouts because it allows you to get maximum fat-loss results in the least amount of time. It can also be designed to combine cardio and weight training, allowing you to work on all aspects of fitness.

Give the workout a try if you are still unconvinced. You’ll need a couple of dumbbells, a single kettlebell, a box and a towel.

Do the following circuit as many times as possible in a 15-minute period, keep rest to a minimum:

Workout 1

Man-maker – 5 reps.

Box jump – 10 reps.

Kettlebell swing – 15 reps.

Bodyweight squat – 20 reps.

Doing cardio as part of your workouts can produce some excellent results.

2) Steel Mace, Barbell And Box

When I want to take my training up a notch, I don’t limit myself to what you can find in a commercial gym. Te steel mace is a fantastic piece of equipment, this unconventional fitness tool is a hollow, straight bar with a solid steel sphere at the end of the handle.

This steel mace conditioning workout is one of my favorites because it helps build total-body strength and stability. The added benefit is the massive amount of core and scapular stability required to control even weights as light as 10 or 15 pounds.

I regularly perform a 20-minute nonstop ‘flow’ of squats, lunges and overhead 360-degree rotations with the steel mace, this is something you really have to experience for yourself to get an idea of how intense it is. This would be enough for most people but I like to follow it up with a deadlift and box-jump protocol which is designed for maximum results.

To do this workout, choose a barbell weight you can deadlift comfortably 8-10 times and a box-jump height you can hit for 10 reps.

Workout 2

Steel Mace Flow – 20 Minutes, alternating movements like squats, overhead rotations and lunges.


Deadlift – 8 sets of 5 reps, no rest.

Box jump – 8 Sets of 3 reps, rest remainder of 90 second interval.

Plenty of sleep is equally important when training hard.

Note: Set a timer for 90 second intervals. At the start of each interval, perform 5 reps of deadlifts without bouncing them off the ground, then do 3 box jumps, standing up completely after every rep and stepping rather than jumping down. Once done, rest until the 90 seconds is up. Repeat this 8 more times.

3) Monster Monday

I would say ‘Monster Monday’ is the most challenging workout of the week. HiiT is widely known for short bursts of cardio exercise with brief recovery periods, that is far from the only way to use it. I have a goal to burn fat and calories whilst also building muscle mass, strength and endurance. This is where resistance training comes in.

I perform the workout by adding timed sessions of multijoint strength movements to an already gruelling cardio component. I would say that high-intensity cardio plus short recovery times and heavy resistance training equals more effective and intense workouts, don’t count the reps, just set the timer and get working.

Workout 3: 30-60-90

Circuit 3 rounds.

Dounble-under – 30 seconds, rest 10 seconds.

Goblet squat – 60 seconds, 20 seconds rest.

Burpee-To-Pull-up – 90 seconds, 30 seconds rest.

No matter how old you are, you can still get fitter and in better shape as you get older very easily.

4) Short And Sweet Track Workout

I can’t be bothered with half-hearted cardio. I change things up often but always keep the intensity level high.

To keep me motivated, I switch up my cardio every 2-3 weeks. This helps me avoid boredom and the dreaded plateau. A standard element to my approach is sprinting, which can be combined effectively with any number of dynamic movements. After all, you have to get back to the starting line somehow right?

Workout 4 – Cardio Track Workout

Perform each of the following exercises nonstop, doing a light jog back to the start after each drill. Repeat for 3-4 rounds.

Run – 15-20 yards at 50% effort and repeat until warm.

Walking lunge – 15-20 yards.

High-knee – 15-20 yards.

Butt kick – 15-20 yards.

Frog jump – 15-20 yards.

Straight-leg shuffle – 15-20 yards.

Backward run – 15-20 yards.

Jumping jack , jumping forward – 15-20 yards.

Skip – 15-20 yards.

Bounding high knee – 15-20 yards.

Build-up sprint – 15-20 yards, accelerating from 20 to 50%, then to 100% as you finish.

Sprint – 15-20 yards at 100% effort.

All of these cardio workouts combined together can really set you on the right path to improving your overall workout and seeing much more results than you may be used too, you can also check here out for another great way to lower body fat and lose fat.

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