Wrestling Cardio: the Full Guide

Wrestling Cardio is an intense form of cardio exercise that combines the power and agility of wrestling with elements of high-intensity interval training. This fast-paced workout focuses on building muscular strength, improving coordination, and challenging your endurance. Whether you’re a wrestler or just looking for an effective way to get in shape, Wrestling Cardio can help you reach your fitness goals.

In this guide, we’ll cover the basics of Wrestling Cardio, including how to structure your workouts, which exercises you should include, and what results in you can expect.

Table of Contents

wrestling trainer for cardio improving

Is Wrestling Aerobic or Anaerobic?

Wrestling cardio is both aerobic and anaerobic. During a wrestling session, you will be performing short bursts of intense activity followed by periods of rest or low-intensity movements. This type of exercise requires your body to work hard during the higher-intensity exercises and then recover during the resting phases. This combination of high intensity and rest enables you to improve your aerobic and anaerobic fitness levels.

The Basics of Wrestling Cardio

Wrestling Cardio is a combination of explosive, high-intensity moves and drills that mimic the movements of a real wrestling match. Movements include takedownsthrows, slams, and other power moves. This type of workout is designed to challenge every muscle group in your body as well as improve coordination and endurance.

You can practice wrestling cardio alone or with a partner. If you’re working out alone, you can use an exercise mat to practice takedowns and throws. If you’re working out with a partner, they can help you practice different moves and provide additional resistance.

Benefits of Wrestling Cardio

Wrestling Cardio is a great way to get an intense workout in a short amount of time. It burns calories quickly and can help you build strength, coordination, and agility. It’s also a fun way to mix up your routine and challenge yourself in a new way. Moreover, wrestling cardio can help improve your mental focus, as it requires a great deal of concentration and coordination. The benefits of wrestling are both physical and mental, making it an ideal form of exercise for everyone.

Structuring Your Workouts

When it comes to structuring your wrestling cardio workouts, there are a few different approaches you can take. You can either do an all-out workout with a set of predetermined exercises, or you can mix and match different exercises to create a more varied workout. Whichever approach you choose, be sure to warm up and cool down before and after each workout.

Common Exercises

When it comes to exercises, there are a few staples that should be included in any wrestling cardio workout. These include moves such as burpees, jumping jacks, mountain climbers, bear crawls, and high knees. Additionally, you can add in more advanced exercises such as power slams, slams with resistance bands, hip throws, and leg trips.

Tips for Incorporating Wrestling Cardio Into Your Workout Routine

If you’re just starting out with Wrestling Cardio, start slow and focus on proper form. Make sure you warm up and cool down properly before and after your workouts to avoid injury. Try to incorporate at least 15-20 minutes of Wrestling Cardio into your routine at least three times a week, gradually increasing the intensity as your fitness level improves.

Results You Can Expect

By incorporating Wrestling Cardio into your routine, you can expect to see results fairly quickly. You’ll build strength and agility, burn calories, and increase your endurance. Additionally, you’ll have improved coordination and flexibility that will carry over into other sports and activities. With regular practice, Wrestling Cardio is an effective way to get in shape quickly and enjoy the process.

Famous Wrestlers With the Best Cardio for Inspiration

-Seth Rollins

-Kofi Kingston

-Kevin Owens

-Charlotte Flair

-John Cena

-Becky Lynch

-Roman Reigns

-Daniel Bryan

-AJ Styles

-Brock Lesnar


Wrestling Cardio is a great way to get an intense workout in a short amount of time. It combines the power and agility of wrestling with elements of high-intensity interval training to challenge your muscles, coordination, and endurance. With proper structure and exercises, you can expect to see results quickly that will carry over into other sports and activities. So why not give it a try? Get ready to get strong, fast, and flexible with Wrestling Cardio!


Do Wrestlers Have Good Cardio?

Yes, wrestlers have great cardio due to the intense nature of their sport. They need to be able to go full-out for long periods of time without tiring and must have good endurance levels in order to compete successfully.

What Type of Cardio is Best for Wrestling?

The best type of cardio for wrestling is a combination of high-intensity exercises such as takedowns, throws, slams, and other power moves. Additionally, incorporate some low-intensity movements such as bear crawls or mountain climbers into your workouts to add variety and give your body a break from the higher-intensity moves.

How Do Wrestlers Do Cardio?

Wrestlers typically do a combination of high-intensity and low-intensity exercises to get their cardio in. This includes everything from sprints and power moves to bear crawls, mountain climbers, and other bodyweight exercises. Use tools such as resistance bands or weighted bags to add additional challenge and intensity to your workouts.

How Often Should Wrestlers Do Cardio?

Wrestlers should aim to do cardio at least three times a week for 15-20 minutes each time. As your fitness level increases, you can add in more intense exercises and longer workouts. Additionally, make sure to warm up and cool down properly before and after each session.

How Do I Increase My Stamina for Wrestling?

To increase your stamina for wrestling, you should focus on doing exercises that target both your anaerobic and aerobic energy systems. This includes activities such as sprints, intervals, and burpees to increase your power and speed, as well as lower-intensity activities such as bear crawls, mountain climbers, and jogging to build your aerobic endurance.

How Many Miles Should a Wrestler Run?

The amount of miles a wrestler should run depends on their level of fitness and goals. Generally, wrestlers should aim to run between 1-3 miles a few times a week to gradually increase their endurance levels. Additionally, they should incorporate other forms of cardio such as sprints and intervals into their routine in order to maximize their results.

How Do Wrestlers Improve Agility?

To improve agility, wrestlers should focus on exercises that involve quick changes in direction and require them to react quickly. This includes activities such as cone drills, agility ladders, and shuttle runs. Additionally, wrestlers should also work on improving their flexibility and coordination in order to move more fluidly on the mat.