“CARDIO BLAST”

Please warm up accordingly. You can, of course, choose to go vest-free for a super challenging bodyweight-only workout.

Vest On Standard Weights — Baseline: 20/14 lbs, Plus 1: 30/20 lbs, Plus 2: 40/30 lbs

• Baseline – Interval Run  Vest On :
  1. 5min warm-up jog
  2. Alternate 2min fast run with 1min brisk walk for 18min
  3. Cool down with 2min walk
• PLUS 1 – Interval Run  Vest On :
  1. 5min warm-up jog
     
  2. Alternate 3min fast run with 1min brisk walk for 20min
  3. Cool down with 2min walk
• PLUS 2 – Interval Run  Vest On :
  • Optional Strength (if equipment available): 4x8 Dumbbell or Barbell Rows
    1. 5min warm-up jog
       
    2. Alternate 3min sprint/aggressive pace with 1min walk for 20min
    3. Cool down with 2min walk

     

Post your level & score in the comment section.

Meta: Unlock free online hybrid athlete programming with our Cardio Blast workout—perfect intervals to boost endurance and speed for all fitness levels.

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