If you know me very well you know I don't love doing cardio... but it is a necessary evil!
Other than running sprints, I would prefer to avoid any cardio altogether, so I try to trick myself into cardio by doing weight lifting exercises that elevate the heart rate and not taking rest between those movements.
I think the alternating arm dumbbell snatch is one of the top exercise to achieve that goal! If doing this exercise on lower body day, I will begin from the floor, whereas on upper body day from the hang position.
Th DB Snatch is a unique movement that trains the legs, traps, upper back, core, and shoulders. You can go heavy and low rep to focus on strength and power or moderate weight, high reps to focus on endurance and cardio.
Strength/ Power: 5 sets of 6-10 reps
Endurance/ Cardio: 3 sets of 20 reps
Whether you go heavy or light it still jacks the heart rate up!
Let me know if you give this one a try!