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  • Jaz Ellery

3 HIIT CARDIO WORKOUTS FOR SHORT ATTENTION SPANS

Updated: Jun 3

Slogging out your cardio sessions by staring at the clock and just wanting it to be over already?


Read this blog for 3 super fun and powerful HIIT cardio sessions that are made for you if you have the attention span of a goldfish when it comes to cardio!


Do these workouts and I bet you won’t even catch yourself staring at the clock once wishing it was over!



If you are anything like me, sitting in one space for 15 minutes is a challenge. Let alone trying to make it though some sort of cardio session… My mind is on overdrive constantly and my attention span is that of a goldfish.


I love running, sort of… I love weights a god zillion times more. My cardio / HIIT training needs to stay motivating for me otherwise I get board, easily, very easily!


Let’s all note that flat pace running for long periods of time is also not the most effective training for your goals… any goals that is. Unless your goal is to wear down your knee cartilage.


There are more effective (and exciting) forms of exercise just waiting to be tapped into.


So how do you get an effective fix of HIIT cardio without getting board?


Let me give you a few of my favourites!


HIIT CARDIO #1 - THE 5KM SWEAT YOURSELF SEXY WORKOUT

1000m sprint / run as fast as you can

20 double unders (or 100 skips)

12-15 hanging knee raises

2 minutes recovery

REPEAT x5


This is a favourite of mine if I am working on shaving seconds off my 5km time. A great way get the ultimate HIIT benefits and also the harder you run the faster this workout goes! So that’s always a good excuse to run that little bit faster!


I find setting distances instead of time works well, as instead of focusing on how long you are running for etc. you are more focused on how hard you are really running!


PS. Somehow they all look like a good time written so nicely on paper… in real life, ten billion times sweatier than anticipated and you will most probably find me laying dying on the floor, finally getting up only to leave a body shaped sweat print…


What can I say, anyone who knows me is oh-so lucky to have such a sweaty human in their lives, thank you genetics for the excessive face sweat. It’s sexy.


HIIT CARDIO #2 - FOR THOSE WHO HAVE THE ATTENTION SPAN OF A GOLDFISH


600m Incline sprint (Incline 6 on treadmill) 20 Kettlebell swings

20 double unders (or 50 normal skips)

15 Slam Balls

12 Chest to Ground Burpies

60 sec recovery


500m Incline sprint (Incline 6 on treadmill) 20 Kettlebell swings

20 double unders (or 50 normal skips)

15 Slam Balls

12 Chest to Ground Burpies

60 sec recovery


400m Incline sprint (Incline 6 on treadmill) 20 Kettlebell swings

20 double unders (or 50 normal skips)

15 Slam Balls

12 Chest to Ground Burpies

60 sec recovery


300m Incline sprint (Incline 6 on treadmill) 20 Kettlebell swings

20 double unders (or 50 normal skips)

15 Slam Balls

12 Chest to Ground Burpies

60 sec recovery

200m Incline sprint (Incline 6 on treadmill) 20 Kettlebell swings

20 double unders (or 50 normal skips)

15 Slam Balls

12 Chest to Ground Burpies

60 sec recovery


100m Incline sprint (Incline 6 on treadmill) 20 Kettlebell swings

20 double unders (or 50 normal skips)

15 Slam Balls

12 Chest to Ground Burpies

60 sec recovery


Soooo pretty much just dropping that running off 100m with every round that passes by. Make sure you work HARD and rest HARD in your 60secs to enable you to really put in maximum effort as you work though the rounds.


** Note if you are running on a treadmill ALWAYS put 0.5 incline or above to help activate the hamstring and replicate real life running more effectively.


As a treadmill is a moving platform this means your hamstring doesn't have to do much work, giving a little incline helps it kick in for a much more effective and balanced workout. AKA. You’re less likely to cause muscle imbalances and get injured.


HIIT CADRIO #3 - FOR THOSE THAT DO NOT HAVE A GYM OR A TREADMILL


5 min warmup jog

60sec sprint

30sec recovery

x10

45sec sprint

45sec recovery

x10


Remember to push yourselves hard.


BONUS CARDIO WORKOUT!


Check out my:

25 MIN HIIT CARDIO FOLLOW ALONG WORKOUT

You don't need any equipment and you can do it from home! Trust be it's ABSOLUTE FIRE!


Pick your workout of poison and let’s get going!!


For the Personal Trainer approved exercises, workouts and advice subscribe to my email list and also YouTube channel to stay up to date with every hot fitness tip and workout that you need!


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​© 2020 by Jaz Ellery 

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