Today we are going to show you how you can get a cardio workout with weights. This technique requires a great amount of intensity and isn't for the lightweights. You are going to be sore and breathing hard after this workout.
People engage in this discussion all the time–weights or cardio–which is better for fat loss. With today's workout you get the best of both worlds. No need to debate any further.
The Workout
You are going to do 8 sets of each exercise. You will go hard for 20 seconds and rest for 10 seconds. It will take you 4 minutes for one group. You will spend 8 minutes total because you will do two groups.
| Exercise | Interval |
| Front Squat | 20 seconds high/10 seconds rest |
| Front Squat | 20 seconds high/10 seconds rest |
| Front Squat | 20 seconds high/10 seconds rest |
| Front Squat | 20 seconds high/10 seconds rest |
| DB Overhead press | 20 seconds high/10 seconds rest |
| DB Overhead press | 20 seconds high/10 seconds rest |
| DB Overhead press | 20 seconds high/10 seconds rest |
| DB Overhead press | 20 seconds high/10 seconds rest |
Make sure you use a light enough weight that you can complete the full 4 minutes, but heavy enough that it is difficult to complete the 4 minutes. You should not be able to talk during this.
