Need cardio? You have to try this!!!!!

[Judo Tom]

Ok i was just bored at work and stumbled upon this lil workout that only takes 4 mins!

its a hiit type variation where you pick 1 exercise perferably a compound movement.. say bw squats for now (or light weight front squats)

you need a watch w/ a sec. hand

start the clock and for the first 20 secs you do as many reps as you can of the exercise and then rest for 10 secs.. you write down the # of reps you did for set 1 while you are resting.. then repeat for 8 sets.. you record all 8 sets and your SCORE is the lowest # you did in any one set.

now thats 4 mins and 4 mins only for 1 body part.. you can then link into another exercise immediately or give yourself 1min of rest and start again w/ a new exercise.

i did this w/ just bw squats for 4 mins scored a 17 about 2 hrs ago and my legs still feel 'jello-y'

i want to try it adding dips, pullups,running and some other things

im not suggesting this as a replacement for anything but i have a strong feeling this will be added to my daily routine

i am in a massive hunt for cardio during the next 30 days as im entering a big tourny and want to fight in 3 different divisions!!!!

post up if you try it and what you think

good luck

 

[Kane Fan]

I think it's called Iron Cardio

 

[MikeMartial]

Awesome idea!

I'll try it----and I can feel the nausea already

 

[Judo Tom]

did 1 set of bw squats thurs at 2pm and the soreness is just leaving sat nite.

gonna do dips and pullups 2morrow back to back and see how it goes

 

[White Sox]

I like it. My clients will have to give it a try before me. Heh heh

 

[Judo Tom]

im loving the interval training that i have been doing recently.. its been about a week and i can already notice real improvements..

like say running as an example.. before if i sprinted 20 secs it would take me over 15 secs to recover now i can recover in less then 10.. also i can sprint longer and recover faster and i can get more sprints in the same time and stay fresh..

 

[mma_fighter]

Damn good workout Tom...

You do any kind of Kickboxing workouts for cardio?

Here's a good one for you to try:

using a heavy bag hit with a fast and hard jab (as hard and fast as you can) then do one pushup or squat-thrust

stand up jab twice (hard and fast) then do two pushups or squat-thrusts

stand up and do three and four and so on and so on to 10 or 15 then go back down to 1.

If your hitting with all you got the entire time ... your done with cardio for the day and be sure to stay close to the bathroom or garbage can.

 

[Judo Tom]

yeah i love kickboxing type stuff for cardio its lots of fun and breaks up the judo ness of my endurance training..

ill give that a shot and see how it goes..

i did try an all out 20sec attack on the bag and then 10 secs of rest and it wasnt to bad..

right now im noticing the best gains from busting my ass doing sprint work in a field where i run times are improving nicely!!!

 

[Kane Fan]

how is this stuff for fatloss?
I've been doing bagwork as cardio and my cardioability is improving but no real fatloss thus far

 

[mma_fighter]

Fat loss all boils down to your diet.

If you don't eat eat right ... all the training in the world isn't going to help you.

What is your diet like Kane_Fan?

 

[Kane Fan]

I eat whatever is at hand
if I'm hungry or not
is that a solid weightloss plan?

 

[Judo Tom]

how is this stuff for fatloss?
I've been doing bagwork as cardio and my cardioability is improving but no real fatloss thus far

its working pretty good for me

the theory is that interval training kicks your metabolism into high gear for several hours after the workout. normal cardio sessions your metabolism returns to baseline much faster. So you burn more calories and that helps burn more fat. they definately illicit a growth response too and that will burn more cals as well during the next day or so where jogging or biking never did that for me.

the best part by far will be your ability to recover while fighting and training.

 

[Kane Fan]

I guess to be Iron Cardio I'd have to be using a weight
I"ll probubly start with bodyweight stuff
like Burpees or Squat Jumps
altho I can only accellerate a Squat Jump so fast so I'm not sure I can get enough out in 20 seconds to really get cardio out of it
tho after the whole four minutes I'll be pretty worn out

 

[Judo Tom]

yeah some exercises just work great with the 20sec / 10 sec thing others you have to modify both the time periods or the intensity but its a good starter

my recovery time during fights and in between fights while training has made dramatic improvements recently and i am dieting big time

 

[Reakt]

Its the Tabata Method:
http://www.t-nation.com/readTopic.do?id=490160

 

[Kane Fan]

I have yet to try this....
dang procrastination

 

[Judo Tom]

i took a few weeks off after my last tournament but i have another coming up in about 5 weeks so im gonna start sprinting hard at least 4x a week.

this time around though i am going to add some LONG sprints in there as well as the normal 20 secs work / 10 secs rest

I mainly want to add the long sprints in my runs but i will try it with some other exercises as well.

Good Luck