Short Burst Cardio Challenge

Do this workout utilizing both the uphill slope and downhill slopes. This workout prepares your muscles for a more intense cardio workout building capacity. The high-velocity contraction rate builds foot strength, core strength, more explosive lower body power, reaction time, and greater balance. Critical for the Firefighters, professionals (ie. oil rigs), and athletes (amateur or professional) that depend on lower body strength & balance.

Warm Up

Pad slowly for 1 minute. Do not get your heart rate up. When padding, your feet should stay intact with the surface of the foot pads.

  1. Run for 2 minutes as fast as you can.
  2. Pad slowly for 2 minutes
  3. Run for 30 seconds as hard as you can.
  4. Pad slowly for 2 minutes.
  5. Run for 30 seconds as hard as you can
  6. Finish with a 2 minute cool down.
  7. Step off the SANDDUNE and orient yourself on the ground. Walk around for a couple of minutes with a comfortable stride. Pay attention to your posture. Keep shoulders away from your ears, your belly back and your tail bone tucked. As you become stronger, you will do this naturally without really thinking about it. Repeat the workout on the opposite slope that you completed your first 9 minutes on.



The Low Assault

Train low to stay low –  critical for Firefighters and professionals that depend on lower body strength and balance. Develop or increase balance, coordination, power and flexibility in conjunction with your current training and maintenance program. 

Adapt the workout above inserting the Huff or the Low Assault for Steps 3 and 5. 

  • Do this 3 times a week (equivalent to 3 hours of cardio per week).
  • Within a 2-4 week period, you should realize a doubling of your cardiovascular capacity and an increase in quad and core strength.
  • Try this instead of your run, elliptical or stair stepper segment of your workout.
  • Feel the burn!



Click on image for Suggested Cardio, Strength, Mobility, Coordination Building, Reaction, Speed, and Timing Regimen Demo




Blastin' It

Click on Image for High Knee/Low Knee Run Clip