Guerrilla Cardio....

The guerrilla cardio intend to be an alternative way of cardio training.
Consists of 8 sprints (20 seconds, high intensity), followed by 10 seconds rest.
Four minutes warming-up, four minutes cooldown.

Summary
Minutes 1-4:
Warm-up @ 50% of perceived maximum effort followed by:

Minute 5:
Sprinting for 20 seconds
Rest for 10 seconds
Sprinting for 20 seconds
Rest for 10 seconds

Minute 6:
Sprinting for 20 seconds
Rest for 10 seconds
Sprinting for 20 seconds
Rest for 10 seconds

Minute 7:
Sprinting for 20 seconds
Rest for 10 seconds
Sprinting for 20 seconds
Rest for 10 seconds

Minute 8:
Sprinting for 20 seconds
Rest for 10 seconds
Sprinting for 20 seconds
Rest for 10 seconds

Minutes 9-12:
Cool-down @ 50% of perceived maximum effort

Full text: http://www.cs.unm.ed...illa_cardio.pdf