Today I’m bringing you 3 totally different yet equally challenging cardio workouts for you to try.
Each program has been designed to elicit the maximum amount of work in the minimum amount of time. Each program requires minimal equipment and can be done at home.
Home cardio workout 1: WAVING LADDER focuses on developing strength and building muscle around the quads and upper body.
Home cardio workout 2: SUPERSETS focuses on toning up glutes, legs and calves.
Home cardio workout 3: TABATA is a whole body workout, focusing on burning fat and improving muscle endurance.
Waving Ladder (Quads, Torso, Abs)
Now what if I told you there was a way to do more total reps in less time?! Your cardio workouts would be more efficient, and you’d be able to create more muscle activation with each circuit. Want to learn more…?
How it Works
The training protocol is called a waving ladder. You do 10 reps, then 2 reps, then 8, 4, 6, and 6 reps. No rest is required between sets because we’re using bodyweight exercises.
By training sub-maximally each set, you can actually do more work overall, minimise rest, and complete your cardio workout more quickly.
- Beginners try the smaller waving ladder 2, 16, 4, 14, 6, 12, 8, 10
- Advanced try the larger waving ladder 2, 20, 4, 18, 6, 16, 8, 14, 10, 12
Ab Routine
Exercise | Sets | Reps | Rest | |
A1. | Single Leg Touch Toe Sit-up | 2 | 10 | – |
A2. | Oblique Leg Lifts | 2 | 15 | – |
A3. | Leg Lowers | 2 | 15 | – |
A4. | Black Birds | 2 | 10 | :60 |
Waving Ladder Routine
Exercise | Sets #1 | Sets #2 | Sets #3 | Sets #4 | Sets #5 | Sets #6 | Sets #7 | Sets #8 | |
A1. | Incline Push-up (Feet Elevated) | 2 | 16 | 4 | 14 | 6 | 12 | 8 | 10 |
A2. | Single Leg Off-The-Wall Hip Extension | 16 | 2 | 14 | 4 | 12 | 6 | 10 | 8 |
A3. | Inverted Row – Table | 2 | 16 | 4 | 14 | 6 | 12 | 8 | 10 |
B1. | Floor Push-up | 2 | 16 | 4 | 14 | 6 | 12 | 8 | 10 |
B2. | Single Leg Heel Touch Squats | 16 | 2 | 14 | 4 | 12 | 6 | 10 | 8 |
B3. | Rear Delt Iron Cross | 2 | 16 | 4 | 14 | 6 | 12 | 8 | 10 |
C1. | Power Push-aways | 2 | 16 | 4 | 14 | 6 | 12 | 8 | 10 |
C2. | Lying on Floor Leg Curls | 16 | 2 | 14 | 4 | 12 | 6 | 10 | 8 |
C3. | Chins – Door | 2 | 16 | 4 | 14 | 6 | 12 | 8 | 10 |
Super Sets (Glutes, Legs, Calves, Abs)
Crunched for time? Try introducing supersets into your training program.
Supersets is a form of strength training where you move quickly from one exercise to a separate exercise without taking a break.
This lack of rest can turn strength exercises into a high intensity cardio workout, placing a large emphasis on stamina, as the lack of a break between sets can be extremely challenging.
There are two main ways in which supersets can be performed – same muscle group supersets and opposing muscle group supersets.
Same Muscle Group Supersets
This involves choosing two different exercises that work out the same muscle group and then perform them back to back without a rest.
An example of this is illustrated in the workout below; performing lateral walks immediately after 1 1/2 squats is an example of this type of superset. The same muscle group superset works one individual area extremely hard and is a great way to target all the area’s you care about more, in a minimal amount of time.
Opposing Muscle Group Supersets
This involves working two different areas of the body. For example, a common superset includes performing one lower body exercise (such as the squats) and then immediately moving to an upper body exercise (such as the push-ups).
Tabata Circuit For You to Try
This workout incorporates both same muscle group supersets, and opposing muscle group supersets so you can supercharge your training output. Making this an extremely quick and effective at-home cardio workout.
Ab Routine
Exercise | Sets | Reps | Rest | |
A1. | Single Leg Touch Toe Sit-up | 2 | 10 | – |
A2. | Oblique Leg Lifts | 2 | 15 | – |
A3. | Leg Lowers | 2 | 15 | – |
A4. | Black Birds | 2 | 10 | :60 |
The beauty of the 5×5 system is that it’s almost impossible to screw up. Virtually any way you choose to interpret how to do five sets of five is sure to yield some progress.
Example citation
Header 1 | Header 2 | Header 3 |
The beauty of the 5×5 system | The beauty of the 5×5 system | The beauty of the 5×5 system |
The beauty of the 5×5 system | The beauty of the 5×5 system | The beauty of the 5×5 system |
The beauty of the 5×5 system | The beauty of the 5×5 system | The beauty of the 5×5 system |
The beauty of the 5×5 system | The beauty of the 5×5 system | The beauty of the 5×5 system |