Gold Member Badge


  • You're all caught up!

How to Improve My Cardio Fast With CrossFit

author image Andrea Cespedes
Andrea Cespedes is a professionally trained chef who has focused studies in nutrition. With more than 20 years of experience in the fitness industry, she coaches cycling and running and teaches Pilates and yoga. She is an American Council on Exercise-certified personal trainer, RYT-200 and has degrees from Princeton and Columbia University.
How to Improve My Cardio Fast With CrossFit
Perform high-intensity intervals on the indoor rower to improve cardio.

The CrossFit program uses three basic standards of fitness to create its workouts and training patterns. One of the standards includes metabolic conditioning -- commonly referred to as cardio -- that relates to the body’s endurance and stamina. While CrossFit builds lifelong fitness, some people want to improve cardio and fitness fast. You can improve your cardio fast with CrossFit by following a specific workout schedule.

Video of the Day

Step 1

Perform long metcon workouts -- metabolic conditioning workouts -- two to three days per week. These long metcon workouts take about 10 to 30 minutes to complete and consist of combining various exercises such as deadlifts, squats, pullups, pushups and situps.

Step 2

Work out five to six days per week using a variety of CrossFit workouts. You can complement the general CrossFit workouts with CrossFit Endurance workouts three to four days per week. CrossFit workouts focus on constantly varied combinations, which results in an unlimited number of workouts.

Step 3

Perform short, high-intensity intervals lasting 10 to 30 seconds to develop the phosphogen cardio system. Rest for 30 to 90 seconds between intervals and repeat for 25 to 30 rounds. You can perform the intervals with running, swimming, cycling or rowing.

Step 4

Perform moderate-intensity intervals lasting 30 seconds to two minutes to develop the glycolytic cardio system. Rest for one to four minutes between intervals and repeat for 10 to 20 rounds. Similar to the high-intensity intervals, use running, cycling, swimming or rowing for these intervals.

Step 5

Perform longer intervals lasting two to five minues to train the oxidative cardio system. Rest for two to five minutes between intervals and repeat for three to five rounds. Use running, cycling, swimming or rowing for each set of intervals.

LiveStrong Calorie Tracker
Lose Weight. Feel Great! Change your life with MyPlate by LIVESTRONG.COM
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
  • Female
  • Male
ft. in.


Demand Media