Here is a cardio workout that uses a version of some of the running exercises and drills designed to improve running form and efficiency. My preference is to do these 'on the move' but you can also do them in a small space indoors and get a great cardio workout at the same time!
There are 10 exercises / drills in this workout:
Butt kicks (under)
Run and open / close the gate
Lunge & rotate
Straight leg kicks or bounds
A skips (high knee skips)
Carioca (bit like a grapevine!)
B skips (high knee leg extension)
Butt kicks (back)
We do each exercise for 40 seconds followed by 20 seconds rest, and complete 2 rounds.
Here is a follow along video and I demonstrate each exercise in the 20 s rest period.