Using weights for cardio is something not many people think about. Today I want to teach you why this is a great way to get the cardio done that you need in order to lose fat. I am going to offer several ways for you to use weights to get cardio done. I am also going to encourage anyone who wants to lose fat fast to follow each of these plans at least 3 times a week. This will give you better and faster results that last.
Defining Terms: High Intensity Interval Training (HIIT)
In the fitnesss world we hear about HIT and HIIT. What's the difference you might ask? The first one, HIT, stands for High Intensity Training and applies to a style of weight training that can be used by beginners, intermediates and advanced lifters alike. It involves a full body workout that takes your body to its own limits. You can find out more about it by reading these articles.
Monday Madness: Full Body Assault
High Intensity Training for Massive Gains
Tabata Uses Weights for Cardio
Tabata training was discovered by Japanese scientist Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo.
Tabata and his team conducted research on two groups of athletes. The first group trained at a moderate intensity level while the second group trained at a high-intensity level. The moderate intensity group worked out five days a week for a total of six weeks; each workout lasted one hour. The high-intensity group worked out four days a week for six weeks; each workout lasted four minutes and 20 seconds (with 10 seconds of rest in between each set). This is quote a difference between the two groups and their total training time.
The results; Group 1 had increased their aerobic system (cardiovascular), but showed little or no results for their anaerobic system (muscle). Group 2 showed much more increase in their aerobic system than Group 1, and increased their anaerobic system by 28 percent.
In conclusion, high-intensity interval training has more impact on both the aerobic and anaerobic systems.
Doing a Tabata workout will be the longest 4 minutes you've ever endured! The basic protocol is as follows:
- Workout hard for 20 seconds
- Rest for 10 seconds
- Complete 8 rounds
A typical Tabata workout will look similar to this:
- Walking Lunges (4 minutes)
- Dumbell Squat Presses (4 minutes)
- Front Squats (4 minutes)
- Bulgarian Split Squats (4 minutes)
- Goblet Squats (4 minutes)
You rest for 1 minute between each of the above exercises. Your heart will be pounding. For those of you with a smart phone who want to use a Tabata timer, I recommend the app called Seconds. This app lets you set up intervals and then launch the timer. It will beep or give some other signal that you select when it is time to switch intervals. This app is extremely helpful for fitness minded people. They have a free and a paid version.
Complexes Use Weights for Cardio
What is a complex? A complex is where you pick up a barbell, perform several reps of an exercise with it, then move right into another exercise, then another, and another, and maybe one or two more. Then you see black spots, get all ripped ‘n shit, and bang swimsuit models.
Let me present you with two complexes you can use to get in your cardio training.
Weight Plate Complex
Use a 45 pound olympic weight plate. Perform 5 cycles and rest 90 seconds between each cycle.
Overhead Squat x 6-8
Swings (like kettlebell swings) x 6-8
Bentover Row x 8-10
Reverse Lunge and Twist x 8-10 total
Diagonal Chops x 6-8 each side
This complex uses dumbbells.
Reverse Lunges 6 reps on each leg
Romanian Deadlift 12 reps
Good Morning 12 reps
Front Squat 6 reps
Military Press 6 reps
Bentover Row 6 reps
Floor Press 12 reps
Rest 60 seconds and repeat 2-4 more times depending on your testicular fortitude.
Weights for Cardio is Fun
Using weights to get your cardio is fun, but it is also extremely efficient. You are still benefiting from the muscle building capabilities of the weights, but you are burning fat as you go. It is a great go to when you don't have a lot of time.
Want to see all the messages in this May 2016 Challenge Series? I have them organized for you right here.