Cardio what? For results, cardio strength training is up there with intervals. It has been around for a whole but is not used as much as it should be.
When designing programmes we follow a simple, proven formula; which nearly always ends with a cardio strength circuit.
Cardio strength workouts are used to keep your metabolism revved up for up to 48 hours AFTER your workout. The format of cardio strength 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.
Below is an example cardio strength workout – feel free to swap exercises to suit your equipment.
Beginners perform 30 seconds of intense exercise followed by 30 seconds rest (this is repeated for the number of prescribed rounds). For 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 2 times through
- TRX Press Up
- TRX Inverted Row
- TRX Squat Jump
- TRX Sprinter Start – left foot
- TRX Sprinter Start – right foot
- TRX Roll Out
13.5 Minute Cardio Strength Workout
Perform this circuit 3 times through – 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; rounds of KB swings are great for this type of short intense workout.