The Technique To Burn Fat and Build Muscle Fast!

If you’ve hit a plateau with weight loss or are just bored as heck with your workouts and need something to light things up, you should give cardio accelerations a try!

What is cardio acceleration?

Cardio acceleration is when you combine high-intensity cardio with strength training.  Instead of taking a typical rest break between your lifts, you do some type of cardio, all out, for one minute.   I prefer to jump rope, however, you could do any type exercise for your cardio acceleration.  Here are some examples: running in place next to the bench, jumping jacks, squat thrusts, skaters, dumbbell cleans, step-ups, etc.

fullsizerender-1Jumping rope is hands down my favorite tool for keeping my body conditioned and agile.  Read more about the benefits for jumping rope along with training tips here:

What is the benefit?

I got turned on to this training technique when I did Jim Stoppani’s Shortcut To Shred program.  His program did get me shredded.  Another benefit is that there is no hem hawing around waiting for the next set, which is perfect for my adult ADD;) LOL.

My hubby always teases me because if I’m not doing cardio intervals between sets, I’m stretching;)  This was him poking fun of me yesterday when I was stretching between my bench presses.  LOL


One thing I REALLY love about this technique is that it fills in for my 20-30 minutes of cardio on the step mill or treadmill!

  • Check this out, 20-30 minutes of these high-intensity intervals burns more fat than spending that amount of time on a treadmill. Trust me, your metabolic rate will be up the entire workout and that means you are burning a lot of calories during and after your workout!

I now cycle through this program twice a year, and lately, I’ve been throwing in cardio accelerations with my leg day once a week.

After doing a set of squats, I do 100-200 revolutions jumping rope.  (BTW, I’ve been performing squats recently with a box to make sure I’m nailing my form and getting good and low).


If you’re worried that the cardio could take away from the strength of your lifts, here is research that Stoppani shares from his Shortcut To Shred Training Overview:

A University of California, Santa Cruz, study found that when subjects did cardio between weightlifting sets, they were able to recover better because of increased blood flow. Cardio acceleration elevates your heart rate, which means more blood pumps to your working muscles throughout your workout.

Ready to HIIT it now?  Let’s go!!


Summer Shred Workout

022 Ready to kick it up a notch and light up your metabolism to get in shape for the summer?  This high intensity interval workout will get you on your way!  Running on a treadmill or Elliptical can get boring, especially when the weather is nice.  My summer shred workout can be done outdoors and replace those monotonous cardio machines.  I  do a workout like this about 1-2 times a week in place of running and I love it!

Here are some brief exercise descriptions:

Dumbbell swings:  (or Kettlebell swings)  Grab one dumbbell and swing it between your legs.   Dynamically swing the weight up and thrust your hips forward.

Plank thrusts:  Assume a push up position.  Keep your legs straight as you jump your feet them toward your hands.

Single leg jump:  Squat on one leg and touch the floor with the opposite hand (ie. squat on right leg, reach to the floor with the left hand), then dynamically jump up on that working leg and reach the arms overhead.

Spider push ups:  As you perform the push up, bring the right knee toward the right elbow.  Alternate to the left.

Prisoner Squats:  Place your hands behind your head and perform a deep squat.  Your tempo should be moderate to fast.

Side Plank:  Place your left forearm under your shoulder.   Stack your legs and extend them out to your right side.  Push your hips up high and hold.  repeat on the other side.

You can modify this and make the workout your own.  I like to throw in Jump Roping or Squat Jumps.  The key is to perform explosive types of movements and exercises that work your core.