Weekly Fitness Challenge: Fast Interval Cardio

Run And Leg PT

This workout mixes fast interval cardio via bike, elliptical, or running. (This isn't easy to do on a treadmill.)


Five minutes tabata , five minutes lift. Take five minutes to do the tabata Interval of 20 seconds of high intensity and 10 seconds of low intensity.

Repeat 3 Times:

  • Five minutes tabata bike or elliptical or run
  • Max pull-ups
  • TRX atomic pushups max (If you don't have TRX, bench press max reps at 75% body weight.)
  • Weighted Squats 10-15
  • Non-weighted squats 20-30
  • Overhead weight carry, walking lunges 10 per leg
  • MJDB#2 – 15 (Multi-joint DB complex; squat, bicep, military press, tricep ext.)
  • Or three part barbell lift series:
    • Dead lift 5
    • Hang clean 5
    • Push press 5

Run or Bike:

Repeat 3 times

  • Run half-mile at a fast pace or bike fast for four minutes
  • Flutterkicks 25-50
  • Leg levers 25-50
  • Plank pose 1 min

Or do the Swimming Version

Repeat 3 times

If you really feel like pushing yourself, do both the run and the swim.

Stew Smith writes about fitness and acing physical fitness tests and is the founder of Heroes of Tomorrow Fitness – a FREE local and online fitness resource for people seeking military, law enforcement, and firefighting professions and testing tactical fitness gear and equipment.

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