Get You Cardio Up for Jiu-Jitsu: HIIT Stairs Sprint Training

Get You Cardio Up for Jiu-Jitsu: HIIT Stairs Sprint Training

Stair and hill sprints are a great way to mimic a Jiu-Jitsu competition match at 100% intensity. This article highlights the benefits.

If you want to get into shape fast, burn fat, and build muscle interval HIIT stair sprints are the way to go.  Stairs are available to most everyone, and if you’re not in shape to start sprinting, you can build up by walking or jogging up stairs.

HIIT is a form of cardiovascular exercise. Usual HIIT sessions may vary from 4–30 minutes. These short, intense workouts provide improved athletic capacity and condition, improved glucose metabolism, and improved fat burning.

A HIIT session often consists of a warm up period of exercise, followed by three to ten repetitions of high intensity exercise, separated by medium intensity exercise for recovery, and ending with a period of cool down exercise. The high intensity exercise should be done at near maximum intensity. The medium exercise should be about 50% intensity. The number of repetitions and length of each depends on the exercise, but may be as little as three repetitions with just 20 seconds of intense exercise.

I usually do 10-20 second sprint up stairs (depending on stairs) and 30 second jog down. 10 sets. That’s one session.

You can mix it up a bit. Add this to your regular BJJ training routine and feel the benefits.

sprint stair bjj

This can be good to do 1-2 times a week. Beginners should hit every step. Advanced can go go 2x 2 up the stairs.

Check out the video:


No stairs? Hills will get the job done too and they may provide you with more flexibility in the length/duration of your intervals. You can do 30-45 second runs up, with about 90-120 seconds walk down.