Name: Playbook - Alexander Karpov - HIIT cardio (my favorite variations)
Uploaded: 2021-01-18T11:50:11.256Z
Duration: 20 min
Description: HIIT cardio (my favorite variations)

Shrey

My top favorite types of HIIT cardio
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Cardio is essential and if you want to get leaner and at the same time retain muscle mass , it better be HIIT 🔥😜
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Warm up very well before attempting any type of HIIT cardio , some dynamic stretches paired with deep breathing is essential!
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Choose only 1 workout offered here by me or combine couple of them and perform them in a circuit manner ! (It’s up to you)
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Do HIIT session only for 15-20 min maximum.
If you doing it right, that will be more then enough to get all benefits!
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The best time frame is:
20-25 sec of full maximum effort , followed by 30-45 sec of rest period , which can be slow walking or any type of slow movements!
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Do HIIT either post main workout routine or on a separate (active rest) day , for example with mobility work or abs !
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Always drink lots of water during cardio! Hydration is essential! And dehydration is EXTREMELY dangerous and harmful! Be aware 🙏🏻

It’s always better to do cardio outdoors as opposed to stuffy oxygen-deprived gyms! Oxygen and sun will only increase the benefits of cardio!
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I love to do barefooted uphill sprints (on the grass)
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By doing it barefooted you get to train all the small muscles around the foot and also you get the benefit of detoxification from electro-magnetic pollution through the contact with earth ! 
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Adjust the number of sprints and intensity based on your athletic level!
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I personally do 20-30 sprints total of max speed 10-15 second , followed by 40 sec of slow walking back ! I typically do 7-10 sprints in a row , then rest 2 min and do 7-10 again , and so forth!

Outdoor Sprints (semi incline uphill)

It’s always better to do cardio outdoors as opposed to stuffy oxygen-deprived gyms! Oxygen and sun will only increase the benefits of cardio!
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I love to do barefooted uphill sprints (on the grass)
-
By doing it barefooted you get to train all the small muscles around the foot and also you get the benefit of detoxification from electro-magnetic pollution through the contact with earth ! 
-
Adjust the number of sprints and intensity based on your athletic level!
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I personally do 3-4 rounds of 10 sprints in each round ! 30-40 Sprints total 
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Max out the speed on the way up , followed by slow walking backward

Uphill sprints

Advanced (weighted) sprints are a very demanding yet mega effective ways of cardio !
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Grab 2 kettlebells, wrap a rope with a tire around your upper body and explode forward for 15 seconds, then walk and breathe for 50 sec. then grab the weights again and sprint back for 15 sec!
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Repeat 5-10 rounds (based on your Level of experience and based on how you feel !
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Warning : ITS VERY DEMANDING ON NERVOUS SYSTEM, drink lots of water and breathe properly!

Sprints (with additional resistance)

Grab 1 kettlebell and do a swing alternating the hands rep after rep !
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Repeat 7-10 rounds of 45-50 sec nonstop. Rest 1 min in between rounds ! (Adjust the time based on your Level of experience and based on how you feel !
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Warning : ITS VERY DEMANDING ON NERVOUS SYSTEM, drink lots of water and breathe properly during HIIT !

Alternating kettlebell swings

I use the fence here, however I recommend to find some elevated object that is less hard and less sharp-angles (for safety purposes)
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Perform high jumping squats nonstop for 15-25 second, reset 50 sec, repeat the round of 20 sec or so.

Jumping squats on the block

Do it weighted only in case you are very experienced athlete!
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Warm up the knees and hips very well before this type of advanced cardio !
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Do jumping squats as fast and as high as you can for 25-30 sec, then rest and walk for 50-60 sec. repeat the round of 25-30 sec. and so forth !
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Adjust the number of rounds and rest period based on your personal level of health and fitness 🙏🏻

Fast Jumping squats

Do it outdoors (if you can) , oxygen availability is a huge advantage to you and has many benefits for health and overall results
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Get into semi-squat (stable) position, wider then shoulders width stance
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start Tossing the ropes vigorously for 20-30 sec nonstop (changing the way of moving them) from alternating to bilateral etc. be creative!
Rest 1 min or so between rounds!

Battle ropes

HIIT cardio (my favorite variations)

Intelligent Mobility & Cardio day 🙏🏻🔥 (PLAY)

Mobility drills for entire body

This was so good Alexander. Did at the beach at 8am. The workout and swim made my day bro!!

HIIT cardio (my favorite variations)

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