6-Week Fat Blast - Cardio Workouts

Cardio Workout 1
Start with a 5-10 minute general cardiovascular warm up followed by 5-10 minute dynamic drills (stretches and skipping variations).
Next, set up a treadmill to the maximal incline and at a speed you can sprint for 30-seconds. Set up a mat beside your treadmill with an exercise ball, a 50lb dumbbell and an ab wheel.
  • Perform a 30-sec hill sprint and carefully step off the treadmill (keep it running).
  • Perform 30-sec Elbow Plank on the exercise ball.
  • Perform another 30-sec hill sprint.
  • Perform 30 reverse crunches while holding the dumbbell (which is placed on the floor above your head).
  • Perform another 30-sec hill sprint.
  • Perform 30 ab wheel rollouts from your knees.
Repeat this total sequence 8-10 times through.
Finish with a 5-10 minute general cardiovascular cool down.
Cardio Workout 2
Start with a 5-10 minute general cardiovascular warm up followed by 5-10 minute dynamic drills (stretches and skipping variations).
Next, set up a treadmill to the maximal incline and at a speed you can sprint for 60-seconds.
  • Perform a 60-sec hill sprint and carefully step off the treadmill (keep it running).
  • Perform 20 kneeling high cable crunches.
  • Perform a farmer’s carry with the heaviest dumbbells you can find. Walk as far as possible before putting the dumbbells down.
  • Perform another 60-sec hill sprint.
  • Perform 20 lateral medicine ball wall tosses per side.
  • Perform another farmer’s carry just as written above.
Repeat this total sequence 6-8 times through.
Finish with a 5-10 minute general cardiovascular cool down.
Wrap Up
Losing fat and taking your body fat percent down is not as easy task. You’re going to need a great support team to help you stay on track. Make sure to get enough quality sleep per night to ensure you can recovery well in between workouts – shoot for 7-9 hours per night. Drink plenty of water spaced throughout the day and prepare healthy snacks just incase you’re out and get hungry. Remember, diet plays more of a role in fat loss than high intensity workouts. I’ll end by rephrasing a quote I read from fitness great Adam Bornstein: “Eat for the body you want, not for the body you currently have.”


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