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Fat Melting Cardio in Minutes!
Think about the word “cardio”, what’s the first thing that comes to mind? Did you just cringe visualizing yourself pounding pavement, enduring an agonizing lactic acid nightmare? Or maybe you didn’t even get to the visualization and just started laughing a little to yourself. It can be really easy to skip out on cardio activities; I am amazed at the level of creativity in some clients when coming up with excuses. The biggest one of course is some variation of not having time.
Client: “I don’t have 30 extra minutes let alone an hour to do cardio.”
Albert: “Well that is perfect!”
Client: “Say What?”
I have discovered that clients at my gym achieve the fastest results with the shortest cardio workouts. It’s pretty self explanatory, the higher your intensity in training, the more calories you burn every minute. This is unlike long-aerobic cardio; an intense pace can jack up your metabolism for hours even after you workout. This means your burning blubber even when you’re sleeping.
To tackle your creativity with excuses on time, I am going to give you the shortest cardio workouts ever! These are highly effective and what we call “finishers” at my gym. Try incorporating one at the end of your workout because they do live up to their name. An important aspect to consider is intensity. Your intensity needs to be at an all time high because of the short length in these workouts. You get out what you put in.
Use these exercises to start melting fat off your frame!
Leg Matrix
Perform all the exercises back to back until finished recording how long it takes you to finish. Rest 40-70 seconds and keep track of your rest time as well so you can slowly start to lower it as you progress. After your rest, repeat the Leg Matrix trying to beat your previous time.
1. Body Weight Squat x 36 reps
2. Body Weight alternating Lunges x 20 reps each leg
3. Jumping Jacks x 40 reps
4. Body Weight Jump Squats x 36 reps
Squat Sample
This finisher is one of my favorites and is also known as the “Booty Blaster” at my gym. Repeat all the way through with no rest for 2-3 rounds.
1. Body Jump Squats for 20 seconds.
- Lower your body until you see your thighs parallel with the floor. From this position jump as high as you can.
2. Body weight squats x 20 seconds
- Lower your body until you see your thighs parallel with the floor. Return the standing position and make note of finishing all the way through with your hips.
3. Isometric squat and hold x 30 seconds
- Lower your body until you see your thighs parallel with the floor, and hold. Hold this position for the complete 30 seconds, focusing on keeping form tight and staying down in the squat.
Climb Your Way Down
Alternate between option 1 and option 2. Go from exercise 1 directly to exercise 2 without resting. For the first round, do 10 repetitions of each exercise. For round two, perform 9 reps. Then do 8 reps for you third round. Try to go as low as you can, or until you reach zero. Don’t rest until you go as low as you can. Once you are able to get down to zero fairly easy, start with 11 reps for the next week.
Option 1
1. Tuck Jumps
- From a standing position squat slightly and jump straight into the air. Try to bring your knees to your chest while in the air. Land with knees slightly bent.
2. Burpees
- Start in a standing position with your feet shoulder-width apart and your arms just at your sides. Next, push the hips back, bend the knees, and lower your body as deep as you can into a squat placing your hands in front of you on the ground. Your next move is to kick your legs all the way back so you’re in a pushup position. Quickly bring your legs back to a squat and stand up. Repeat quickly.
Option 2
1. Body Weight Squat Jump
2. Pushup or Explosive Pushup
- In a pushup up position, make sure your knuckles are aligned with the top of your shoulders. Check your body to make sure there is straight line from your ankles to your head. Lower your body until your chest is 2 inches off the floor. Push yourself up with enough force that your hands leave the floor.
So, how much time do you have again?
Doin it tomrrow, cbr