Conditioning has been a part of combat training since the beginning.

For years, one of the most common ways used by wrestlers, boxers and other combat athletes to accomplish this was good old fashioned roadwork.

Recently though, a lot of folks have gotten away from the practice – the idea being that long, slow, lower-intensity cardio isn’t much like what you’d do in an actual fight / match / etc.

Shorter duration, higher-intensity – type work has come into favor instead.

HOWEVER – as many things in the fitness world do  – roadwork is now making a comeback.

Research is showing us that YES, high intensity interval training is effective … but building an aerobic base is also very important to for long term gains and heart health.

Doing this kind of training burns SERIOUS calories – so it can be great for weight loss.

And the “2.0” version of roadwork mixes traditional lower intensity work – like jogging – with say bodyweight – based strength moves, for a kind of hybrid / mixed training approach, where you get a bit of the best of both worlds.

For example, try the workout below:

Roadwork “2.0”

— Walk/Jog 4 miles at a slow/moderate pace (keep heart rate between 130-150 beats per minute)
— At the 1/2 mile mark, stop and do 20 push ups
— At the 1 mile mark, stop and do 10 lunges per leg
— At the 1 1/2 mile mark, stop and do 10 burpees
— At the 2 mile mark, stop and do 20 push ups
— At the 2 1/2 mile mark, stop and do 10 lunges per leg
— At the 3 mile mark, stop and do 10 burpees
— At the 3 1/2 mile mark, stop and do 20 push ups
— At the 4 mile mark, stop and do 10 lunges per leg

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This roadwork “2.0” workout will burn some SERIOUS calories (almost 1000 for a big guy like me, probably closer to 600-800 for the average-sized person), build your aerobic base, and add some variety to your training at the same time.

If you like this idea, we are running a 28 Day HIIT Extreme Beta group, starting this coming Monday, August 5th.

We’ll be doing workouts like this one, and a lot more – sprints, hills, more “traditional” HIIT workout with bodyweight and (optionally) adding things like kettlebells and suspension trainers ..

.. plus, we’ll be right there to coach you through the program and answer any questions you have along the way.

You’ll get into amazing cardio shape and shed body fat – all without having to follow a restrictive diet, because you’ll be burning BOATLOADS of extra calories.

We have just a couple of spots left if you still want to get in on the fun:

HIIT Extreme – 28 Day Beta Group

Train hard, enjoy your weekend, and talk soon –

– Forest Vance
ForestVance.com