cardio help

[scionmma]

im in need of some cardio help i love fighting MMA and can never seem to keep from getting tired. I usually go to the gym twice a week due to work restraints where i work thai drills and some sparing as well as a little rolling. each session probably goes for about 2 hours. I also go to 24 hour fitness and lift weights twice a week usually 1 day upper body and the other day lower body. now my question is what can i do at home or at 24 hour fitness that involves lifting or bag drills to improve my cardio. and if it matters im a striker by preference.

[170latinobest]

There are tons of drill for cardio, and also like two types of cardio!
1. For explosiveness: try doin sprints, uphill sprints and like stairs.
2.Long distance cardio. run at like a meduim pace for like 45 minutes.

Also you can mix it up sprint for 1 minute and then jog for 3 and so on.
One of my favorites is rope drill.

skip rope for 3 minutes them drop down do 30 sit ups , 30 leg lifts, 30 pushups, 30 oblique crunches in each side , get back up 3 minutes on the rope and reapet