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?