Farmer carries are an amazing exercise that is under utilized. There are so many benefits that I think if you aren't doing them already, you should continue reading and then add them to your normal routine. Today we are going to discuss using them as a form of interval cardio.
Farmer Carries – Go Heavy
If you want maximum benefit then you need to go heavy. Too often I see people doing these with a very light weight. There is little to no benefit in doing this. Pick up two very heavy dumbbells and start walking.
Farmer Carries – Hard to Walk
The first thing you will notice is that it is difficult to walk when doing farmer carries. The weight in your hands will destabilize you. It makes things very difficult indeed.
Farmer Carries – Increased Heart Rate
As you carry the heavy weights across the floor you will notice that your heart rate increases. You are going to get a cardio effect if you can harness the idea.
Farmer Carries – HIIT Workout
Follow the workout below for an amazing HIIT session using farmer carries. Make sure you've picked a heavy weight. Now get a good timer or a timer app for your phone. Set it to intervals of 45 seconds followed by a 90 second rest period. Have this repeat the desired number of times. In this workout it will be 10 times.
Warm up – 5 minutes
High Interval – 45 seconds carrying heavy weight
Low Interval – 90 seconds without the weight
Repeat this 9 more times.
Farmer Carries – Don't Wuss Out
It is really easy to wuss out on farmer carries. Don't let yourself be a wuss. Push through it. Your heart rate is going to spike. You are going to experience burning in your forearms. Just push through. You will find that this is a much less boring way to accomplish your cardio sessions.