Weekly Fitness Challenge: Fast Interval Cardio

An Army major general participates in the CEO Caucus Challenge Cancer Awareness Ride in Belize.
U.S. Army Maj. Gen. K.K. Chinn, the commanding general of U.S. Army South, participates in the CEO Caucus Challenge Cancer Awareness Ride, April 8, 2016, Belmopan, Belize. (Spc. Zakia Gray/U.S. Army photo)

This workout mixes fast interval cardio via the bike, elliptical glider 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 three times.

  • Five minutes Tabata bike, elliptical glider or run

  • Max pull-ups

  • TRX atomic push-ups 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 dumbbell complex; squat, biceps, military press, triceps extension)

  • Or three-part barbell lift series:

    • Deadlift 5

    • Hang clean 5

    • Push press 5

Run or bike:

Repeat three times.

  • Run a half-mile at a fast pace or bike fast for four minutes

  • Flutter kicks 25-50

  • Leg levers 25-50

  • Plank pose one minute

Or do the swimming version:

Repeat three times.

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

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his Fitness eBook store if you're looking to start a workout program to create a healthy lifestyle. Send your fitness questions to stew@stewsmith.com.

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