Cardio strength training isn’t just a fancy gym term. It can keep you burning fat up to 48 hours after your workout. Fitness First’s David Petersen tells us more…
Although it’s been around for years, cardio strength training isn’t used as much as it should be – to produce great results.
When designing my programmes I follow a simple, proven formula:
- Warm-up to get you amped-up and sweating
- Resistance training to improve shape, rest muscle tonus and protect your metabolism
- Cardio strength, complexes or a finisher
Cardio strength training is incredibly simple. You perform short intense bouts of exercise followed by a rest period. You repeat these intervals for the number of prescribed rounds.
Your very own cardio strength workout
Beginners perform 30 seconds of intense exercise followed by 30 seconds rest. Repeated for the number of prescribed rounds.
Intermediate and advanced exercisers try 30 seconds of intense exercise followed by 15 seconds of rest.
Try to do as many quality reps as you can in the time frame – always think perfect technique.
12 minute cardio strength workout
Perform this circuit twice
- Suspension System Press Up
- Suspension System Inverted Row
- Suspension System Squat Jump
- Suspension System Sprinter Start – left foot
- Suspension System Sprinter Start – right foot
- Suspension System Roll Out
13.5 minute cardio strength workout
Perform this circuit 3 times. Take 90 seconds rest between complete circuits
- Dumbbell bench press
- 2 point alternate row
- Goblet Squat
- ViPR crossover lunge
- Wood Chop
Why not try swapping exercises to suit your equipment? Rounds of kettle bell swings are great for this type of short intense workout.