Everyone's enthusiastic until it is time to train cardio.

Here is another intense cardio circuit involving continuous plyometric movement using ropes.

You will need simple rope that can be hung between bars or chairs, dumbbell or slam ball and battling ropes.

There are 3 exercises that you will do one after another for reps. And battling ropes to be done as a tabata with 15 seconds on and 15 seconds off for 2 minutes.

You'll repeat this circuit 3-5 times.

One round will take you about 4-5 minutes to complete.

Cardio Circuit Breakdown:

• 3 exercises done one after another without rest
• #1: jump over rope (front/back, side/side, over/under) 10x each
• #2: plyo pushup to overhead press (use slam ball or dumbbell)
• #3: battling ropes 2 min (15 sec on and 15 sec off)
• Rest 1-2 minutes
• Repeat 3-5x

Sprawl and Brawl Cardio Program

For a complete fight cardio program you can follow, see "Sprawl and Brawl: Solo Fight Cardio Training Program". It will help you develop killer fight cardio anytime, anywhere with no equipment and only 15 min per day and 4x per week.