Interval sprints of some sort.
Do some tabatas: 8 sets of 20 seconds flatout and 10 seconds rest. (must be flat-out to work properly as that's only three minutes of max effort after all)
Fight time based intervals - so in your case 3 minutes high intensity - but not sprinting - running (or skipping or heavy bag work) and one minutes rest for 8 rounds (one more round then you're training for)
Hill sprints: Sprint up hill, jog back down and repeat
Adding a tabata, a fight time interval workout and - depending on your other training demands - maybe a 3 to 5 mile jog a week should boost your sparring cardio.
good luck with it!
#7299334, By FalseAlibi Exercise advice and weight loss
FalseAlibi 89 posts
Seen 4 months ago
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