Weekly Fitness Challenge: Fast Interval Cardio

This workout mixes fast interval cardio via the bike, elliptical glider or running. (This isn't easy to do on a treadmill.)

Start

Five minutes Tabata, five minutes lift. Take five minutes to do the Tabata Interval of 20 seconds of high intensity and 10 seconds of low intensity.

Repeat three times.

• Five minutes Tabata bike, elliptical glider or run

• Max pull-ups

• TRX atomic push-ups max (If you don't have TRX, bench press max reps at 75% body weight.)

• Weighted squats 10-15

• Non-weighted squats 20-30

• Overhead weight carry, walking lunges 10 per leg

• MJDB#2 -- 15 (Multi-joint dumbbell complex; squat, biceps, military press, triceps extension)

• Or three-part barbell lift series:

  • Deadlift 5

  • Hang clean 5

  • Push press 5

Run or bike:

Repeat three times.

• Run a half-mile at a fast pace or bike fast for four minutes

• Flutter kicks 25-50

• Leg levers 25-50

• Plank pose one minute

Or do the swimming version:

Repeat three times.

• Swim 250 meters fast

• Flutter kicks 25-50

• Leg levers 25-50

• Plank pose one minute

If you really feel like pushing yourself, do the run and the swim.

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his Fitness eBook store if you're looking to start a workout program to create a healthy lifestyle. Send your fitness questions to stew@stewsmith.com.

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