Workout Series – Hardcore Cardio

Posted on: August 5th, 2014 by paul

Even though it’s drawing towards the end of summer it doesn’t mean that workouts should be slowing down. For those who are looking for a boost to their training, a challenging cardio workout could be just the ticket. Try out this intense running sequence to blast some fat after and get that heart rate up. 

To properly complete this workout series you will need a medicine ball, a field or track that is at least 100 meters long, and a stop watch.

Warm Up

Start by taking a light jog for 2 laps around the track (or about 800 meters).

Dynamic Warmup

Complete each of the following exercises for a distance of 20 meters:

– alternating leg swings

– high knee run

– butt kicks

– lunge and reach

– accelerations (take 3 strides to gain speed before entering into a full sprint)

– long skips / high skips

– lateral shuffle

Medicine Ball Core

With a medicine ball complete 3 sets of 10 reps of the following:

– overhead slams

– side to side slams

– granny toss

– 30 second rest


This is the main portion of this workout. It is comprised of two sets of 10 sprints of 100 meters with a small break between the sets. Each set is ten minutes long with each sprint beginning at the minute mark. For example start sprints at 0:00, 1:00, 2:00, … 9:00.

There are two ways to complete this workout. The first option is to only complete the 100 meter sprint then wait until the next minute mark at the finish line to start the next sprint. The more challenging option is to jog back to the starting line immediately after crossing the finish line. This makes the workout about a 1:2 work to rest ratio.

Set 1 – 10 x 100m sprints (leaving every minute on the minute)

Rest 5 minutes for full recovery

Set 2 (same as set 1)

Cool Down

This workout will surely get the heart racing so a proper cool down is required. Begin with a light jog around the track or approximately 800 meters. Then begin a stretching series that includes hamstrings, quads, calves, and Achilles tendon.

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