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The fastest cardio workouts ever

These high-voltage routines from certified strength and conditioning specialist Alwyn Cosgrove turn your fat-burning metabolism to maximum

It’s a universal law of fitness: the less time you have, the easier it is to find excuses to skip a cardio workout. After all, doesn’t a good routine require at least 30 minutes?

No, actually, it doesn’t. I’ve found that clients at my gym achieve the fastest results with the shortest cardio workouts. It’s basic exercise science: the harder you go, the more kilojoules you burn every minute. And unlike slow-and-steady running, cardio at a furious pace can speed up your metabolism for hours after your workout. So you lose lard even while you’re sleeping. What’s more, a whole heap of research shows that brief, intense bouts of exercise can improve your cardiovascular fitness as much as prolonged jogging can.

These circuit workouts can be performed pretty much anywhere, and they’re as challenging as a series of gut-wrenching sprints. Try one, and you’ll never again think “running” when you hear the term “cardio”. The bonus? Faster workouts leave you with fewer excuses.


THE WORKOUTS

Perform any of these quickie cardio routines at the end of your typical weights session. They’re called “finishers”, not just because doing them is a great way to finish off an exercise session, but also because they can help you finish off your fat.


THE LEG MATRIX

Do one set of each exercise without resting, and keep track of the time it takes you to complete the circuit. Rest for double that time, and then repeat the circuit. When you can finish the first circuit in two minutes, skip the rest period.

Body-weight squat: 36 reps

Body-weight alternating lunge: 18 each leg

Body-weight split jump: 18 each leg

Body-weight jump squat: 36 reps (for instructions, see squat series below)



COUNTDOWN (CHOOSE OPTION ONE OR TWO)

Alternate between the two exercises without resting. For your first round, do 10 repetitions of each exercise. For your second round, do nine reps, then eight for your third round, and so on. Go as low as you can, or until you reach zero. Each week, raise your starting rep count by one – so if you did reach zero, you’ll start with 11 repetitions for the second week.

OPTION 1

Single-arm dumbbell swing: using an overhand grip, hold a dumbbell at arm’s length in front of your waist. Bend at your hips and knees and lower your torso until it’s at a 45º angle to the floor. Swing the dumbbell between your legs, and then thrust your hips forward and swing the dumbbell up to chest level as you stand. Reverse the move, and repeat.

Squat thrust: stand with your feet shoulder-width apart and your arms at your sides. Push your hips back, bend your knees and lower your body as deep as you can into a squat. Now kick your legs backward so that you’re in a push-up position. Then quickly bring your legs back to a squat. Stand up quickly and repeat the entire move.

OPTION 2

Body-weight jump squat

Explosive push-up: assume a push-up position, your hands slightly beyond shoulder width. Your body should form a straight line from your ankles to your head. Bend your elbows and lower your body until your chest almost touches the floor. Press yourself up with enough force that your hands leave the floor.



SQUAT SERIES

Repeat the series twice without any rest, for a total of three rounds.

Body-weight jump squat: lower your body until your thighs are parallel to the floor. Then jump as high as you can. Repeat for 20 seconds

Body-weight squat: do as many reps as you can in 20 seconds.

Isometric squat: lower your body until your thighs are parallel to the floor; pause. Hold the position for 30 seconds.