Good Cardio?

[Phate]

how far is the total distance?
how long does it take you to complete?
do you take any breaks before you start running again?
i would job in place in between sets if possible

[gst528i]

how far is the total distance? maybe 3/4 mile
how long does it take you to complete? take 15-20 mins to compete
do you take any breaks before you start running again? no breaks
i would job in place in between sets if possible yea i jog with ankle wieghts

.... answers in red

[Phate]

it's a good cardio in my opinion, here's a variation on it, to turn it into a HIIT cardio, start at checkpoint 1, job to checkpoint 2, sprint to checkpoint 3, job to checkpoint 4, sprint to checkpoint 5 etcs, don't do the exercises and do the full thing twice using that, should take 10-20 minutes to complete, start without ankle weights unless you think you can do it with them, btw no rest at the checkpoints, just using them for reference points