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[WOTM, 02/2016] Cut Body Fat & Boost Cardiovascular Health With The Cardio Cutter Workout Circuit

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We’re going to a little something something special this month. February is American Heart Month.1

Naturally, that puts a spotlight firmly on heart health and translates directly into a focus on cardiovascular fitness — specifically the aerobic and anaerobic varieties (high-intensity).

Sure, CV fitness doesn’t sound quite as sexy as carving out a ripped six-pack, building a perky booty, or tossing slabs of muscle on your chest and shoulders.

But what is sexy is a body that’s not only extremely healthy and fluid—something that everyone should ALWAYS strive for, it’s not just about aesthetics—but lean, fat-free, and devoid of excess.

February’s WOTMThe Cardio Cutter Workout Circuit—is all about relentless, non-stop movement, in such a way that quickly cranks the intensity up to elite levels and keeps heart rate elevated throughout. Ultimately, it’ll push your body to its heart-thumping limits, increase muscular endurance, and ultimately boost VO2MAX.

VO2MAX is effectively your body’s ability to consume and use oxygen. The higher your VO2MAX, the more efficiently you’ll process oxygen, which allows the body to sustain itself over longer durations (i.e. long aerobic activities like a marathon or Tough Mudder) and perform, compete, and recover more effectively at higher intensities (i.e. anaerobic fitness, like sprints or boxing).

You know, so that you’re not gasping for air after 1 set of sprints.

Secondly, it excels at igniting stubborn body fat. Cutting body fat is a happy byproduct of an increased focus on CV fitness. And THAT’S directly in our crosshairs.

Is it easy? Hells no. Is it worth it? Hells yes. Get pumping.



 

[WOTM, 02/2016] The Cardio Cutter Workout Circuit


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The Cardio Cutter Workout Circuit consists of 3 fast-paced workout circuits, each of which is designed to push your body to its physical limits, get your heart thumping, and build a body that’s agile, healthy, and lean as hell.

That’s all capped off with 1 incendiary HIIT cardio session that’ll dig into stubborn fat stores and test the fortitude of your heart, body, and mind.

Each circuit is designed to be done in order, back-to-back, without rest. TWICE. EACH. At first that might feel impossible, but do your best to complete each in as fast of a time as possible. And then improve from there with each subsequent workout.

It will get easier. We promise.

Over time, you’ll build muscular endurance, increase VO2MAX, and see a marked improvement in overall cardiovascular fitness.

*This is an INTENSE, HIIT-style workout routine. Optimize your performance and recovery tactics for the best results possible.

 

1. ROW CIRCUIT 1


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How To:

Protocol: 2 Circuits

Complete all 4 exercises in order as quickly as possible. Take a short rest and then repeat the circuit a second time. Once finished, move onto circuit 2.

  • (1) Rowing Machine — 1000m.
  • (2) Kettlebell Swing – 50 reps. 2 Hands.
  • (3) Burpees — 20 reps.
  • (4) Air Squats — 100 reps. Unweighted.

 

2. JUMP ROPE CIRCUIT


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How To:

Protocol: 2 Circuits

Complete all 4 exercises in order as quickly as possible. Take a short rest and then repeat the circuit a second time. Once finished, move onto circuit 3.

  • (1) Jump Rope  200 reps.
  • (2) Jumping Lunges — 50 reps.
  • (3) Box Jumps — 20 reps.
  • (4) Medicine Ball Slams — 50 reps.

 

 

3. BATTLE ROPES CIRCUIT


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How To:

Protocol: 2 Circuits

Complete all 4 exercises in order as quickly as possible. Take a short rest and then repeat the circuit a second time. Once finished, YOU’RE DONE.

  • (1) Battle Ropes — 45 seconds.
  • (2) Push Ups — 25 reps.
  • (3) Bicycle Crunches — 60 reps.
  • (4) Russian Twists — 60 reps.

 

4. HIIT Cardio


Protocol: Treadmill — 1.5 miles

Hop on a treadmill and follow the cadence below. Adjust the speed to your own personal fitness level.

Pick a sprint speed (i.e. WORK interval) that’s tough and pushes your limits, but make sure that you’re able to sustain it for the full .15 mile interval duration. Be careful with higher speeds — the treadmill will move with or without you.

We recommend starting off slower until you get the hang of it. Sprint speeds in the 11-13 MPH range are ultimately your goal. Altogether it should form a pyramid. The middle two intervals will be the fastest, with the first/last 2 slightly slower.

And if you hate the treadmill, we’ve laid out 4 other fat-torching HIIT workout protocols. Including this monster on the stair mill. Pick your poison.

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Bryan DiSanto

Bryan DiSanto

Founder & Editor-in-Chief at Lean It UP
ELLO ELLO I'm Bryan DiSanto. I'm the Founder & Editor-in-Chief of Lean It UP, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.

I also contribute to Men's Health Magazine.

When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.

Come be friends with me on Instagram (@BRYDISANTO) & Snapchat (BRYDISANTO).
Bryan DiSanto
Follow Lean It UP on Twitter, Facebook and Pinterest for real-time fitness/nutrition tips, advice, info and updates.

 
 

References, Notes, Links

  1. CDC — American Heart Month []

 

  • karenlynn

    hi there! looks formidable…any subbies for the rowing machine & battle ropes? thank you!!!

    • Hey Karenlynn— feel free to sub 200 jump ropes/100 mountain climbers/100 jumping jacks for the either.

  • Ceddy_Ced

    How many times should the Cardio Cutter Workout Circuit be performed during a week?

    • 2-3x per week. I’d pair it with strength/resistance-focused training as well.

      If you’re training 4 days per week, I’d do this 2x and then an upper and lower body day.

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