Welcome to the Cardio section of The Alex Pereira Workout. These sessions combine steady-state endurance and high-intensity intervals to build fight-specific stamina and explosive power.
📑 Table of Contents
🏃🏽 Cardio Training
Alex Pereira’s cardio training is built around explosive power and relentless endurance, preparing him to maintain output across every round. His routine combines steady-state runs, HIIT sprints, and fight-specific drills such as sprinting knees and assault bike intervals to replicate the changing intensity of a fight. By combining longer aerobic efforts with short bursts of maximum output, he develops both aerobic and anaerobic capacity. This balanced approach helps Pereira maintain power, recover between explosive exchanges, and sustain his conditioning deep into a fight.
🔀 Flexible Conditioning
These sessions are designed to build endurance and fight-ready power through a mixture of steady-state cardio, sprint intervals, and explosive conditioning. Choose from long runs, hill sprints, or high-intensity intervals on the bike or rower depending on the session and your available equipment.
Most sessions can be completed in around 30 to 45 minutes, with work-to-rest periods adjusted to suit the training method. Longer efforts develop the aerobic base, while shorter, harder intervals place greater emphasis on fight-specific conditioning. This flexible setup allows you to adjust the intensity and duration while still targeting the demands of repeated rounds.
🫀 Endurance-Based Cardio (Steady-State)
📌 Goal: Improve long-term stamina and recovery between rounds.
Cardio: Choose one of the following options below.
– 45 mins steady-state run (outdoor or treadmill).
– 45 mins Rowing machine or Stationary bike (moderate pace).
– 5-mile roadwork run (low-intensity for active recovery).
⚡ Sprint & HIIT Cardio (Explosive Power)
📌 Goal: Build fight-specific explosiveness and anaerobic endurance.
Cardio: Work your way through cardio stations below.
– Assault Bike Sprints: 30s max effort, 30s rest x 10 rounds.
– 200m Hill Sprints: 10–12 rounds, 30s rest.
– 30s Battleropes x 10 rounds: Rest as needed.
– Rowing Intervals: 500m sprints x 5, 60s rest.
⚖️ Mixed Cardio Routine 1 (Balanced Endurance & Power)
Goal: Combine steady-state and HIIT for fight versatility.
Cardio: Work your way through cardio stations below.
– 20 mins Running: 1 min sprint, 1 min jog intervals.
– 10 mins Cycling: Moderate intensity.
– 15 mins Rowing: Alternate 45s fast, 90s recovery.
🏹 What is Chama?
“Chama” is Alex Pereira’s signature catchphrase. In Portuguese, it can literally mean “flame”, but Pereira uses it more like “let’s go” or “come on”. He has said there is no big origin story behind it — he simply started saying it with friends, and it stuck. Today, “Chama” has become inseparable from Pereira’s public persona and is regularly echoed by UFC fans.
🔋 Mixed Cardio Routine 2 (Balanced Endurance & Power)
📌 Goal: Combine steady-state and HIIT for fight versatility.
Cardio: Work your way through cardio stations below.
– 2-mile treadmill run: Moderate pace.
– 200m sprints x 10: 30–45s rest.
– 10 mins jump rope: Continuous or intervals.
🥊 Fight-Specific Cardio (High-Intensity & Realistic)
📌 Goal: Combine steady-state and HIIT for fight versatility.
Cardio: Work your way through cardio stations below.
– Sprinting knees to heavy bag: 30s x 8 rounds.
– Shadow boxing with resistance bands: 2–3 min rounds x 5.
– Jump rope: 3–5 min rounds, speed or endurance focus.
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⚠️ Warning!
Please be aware that I am not a professional fighter or instructor. This MMA workout is intended for fun and general fitness, not expert training. Prioritize safety by using proper techniques and gear. Practice moves cautiously and avoid excessive force, especially with throws and striking. If you’re looking for more intense training, consider seeking guidance from a professional MMA gym. Remember, this workout carries inherent risks, and you assume responsibility for any potential injuries.
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