3 Cardio Killers From Clay Guida

Clay Guida



While some people don’t mind using a simple jog or run outside as a form of cardio and exercise, to me, there couldn’t be anything more unexciting than keeping the same pace for a certain distance. When I hit the pavement to work on my endurance when I enter the octagon, I make sure I have a game plan ahead of me. More specifically, one that isn’t going to bore me halfway through the workout.

One of my favorite running workouts that I alternate into my routine from time to time is what I like to call “Street Light Intervals”. In this running workout, you’re going to need an area which contains several street lights to use as your “markers”. Get ready for an intense session, because this routine will leave your heart pounding and keep you guessing the entire time!



*Choose a running course (easiest in a city or suburb area) that contains anywhere between 8 to 15 street lights.

*For your warmup, complete a 5-10 minute jog to make sure you’re loose and ready to give a MAX EFFORT for this workout.

*After completing the warmup, follow the guidelines below:


*Starting at one streetlight, take off in a 60% sprint to the next light within sight.

*Upon reaching the “marker” slow down to a steady jog until you reach another streetlight.

*From here, you’ll up your intensity to a 70% sprint until the next light.

*Again, slow down into a jog for some active recovery between your sprints.

*Repeat until you reach a 100% sprint, and then work your way back down to your original starting %, totaling anywhere from 10-15 sprints.

*Cool down with another 5-10 minute jog.

*This is one of my Cardio Killers I like to throw in when I find myself getting stagnant with my endurance training. Give it a shot and let your lungs thank you later!



20 seconds of work doesn't seem too bad, right? Wrong. True Tabata training is a completely different animal when performed correctly. While the "work" and "rest" intervals may have a short time span, there is no doubt that Tabata will leave you gassed. One of my preferred ways to complete a Tabata session is to simply use a treadmill. Today, I'm going to provide you with a workout that shouldn't take any longer than 15 minutes from start to finish, but I promise you, it will feel as though you've done an hour of cardio. Because Tabata is such an intense form of conditioning, especially on a treadmill, I recommend you use a machine that has safety handles on the side, and it also would not be a bad idea to have a "spotter" in case your legs literally give out. Detailed below is an Incline Treadmill Workout I use from time to time when I need a quick cardio blast, that's going to skyrocket my metabolism, and leave me sucking for air by the time I'm done. 


Incline Treadmill Tabata:

1. Begin with the treadmill at a steady pace and complete a 3-5 minute warmup jog. 

2. Once you are ready to begin the actual workout, you'll want to increase the incline on the treadmill anywhere from 12%-15% depending on your level of conditioning, while you are standing on the side rails of the treadmill. 

3. From here, the guidelines for a true Tabata workout are: 20 seconds of work, followed by 10 seconds of rest. 

4. When you are ready, crank the speed of the treadmill up to your full sprinting speed and begin your first round. 

5. You will complete a full out sprint for 10 seconds, then safely jump of the treadmill belt onto the side rails for your 20 seconds of rest. 

6. Complete anywhere from 8-15 rounds, and get ready for the burn of your life!



I'm sure at some point in your past you’ve had to deal with some type of conditioning that you were less than crazy about. Whether it stemmed from training for a particular sport or just looking to increase your cardiovascular endurance, we ALL have our favorites when it comes to conditioning. For a lot of people, “Bleachers” or “Stadiums” draw an instant disgust to their face. The idea of running up and down stairs for long periods of time isn’t exactly inviting. However, I’ve learned to love running bleachers by simply adding in some extra variation, turning a monotonous routine into a constantly evolving, heart pumping workout!

You won’t need much for this workout beyond yourself, a set of bleachers on opposite sides of a field, and preferably a track. Feel free to mix up the “in-between’s” that I give in the example workout below, and adjust the overall volume of the workout accordingly to suit your goals.



*Begin with a light/moderate distance run or jog to make sure your joints, muscles, and heart are ready to work.

*To start the workout, approach the bottom set of stairs on one set of bleachers.

*When ready, you’re going to give a MAX EFFORT sprint up the stairs until you reach the very top.

*From here, you will jog sideways across the top of the bleachers until you reach the peak of the next set of stairs where you will carefully cruise back down to the bottom.

*Repeat this sequence for the given number of stairs available for that set of bleachers.

*Once you’ve completed that set of stands, you’ll then hit the track for some “in-between’s” as you make your way around the field to the opposite facing bleachers.


*Examples of In-Between’s: High Knees, Lateral Shuffles, Walking Lunges, Power Skips, etc.*

*When you reach the opposite facing set of bleachers, you’ll repeat the same process.

In total, aim to both sides of bleachers 3-4 times…or a sum of 10-20 sprints up the stairs


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