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!!


1000 Calorie Workout

Happy Thanksgiving!                                                                                                                                                   woodchop

I hope you all have fun, food-filled plans in store with family or friends.  Starting your day off with a high intensity workout is a great way to set a positive and healthy tone for the day.  Vigorous exercise will keep the body burning calories for hours after the workout is finished.

This “1000 calorie” high intensity workout I designed will ignite your body’s metabolism into burning the turkey before you even start feasting!  It’s balls to the wall intense, so get your game face on and have some water nearby.

This can be done at home or at the gym.

Here is what you need:

jump rope, dumbbells, stopwatch and a mat

How it works:

You will be running for 2.5 minutes, then going straight into Tabata intervals for 4 minutes.

Tabata is a type of High-Intensity Interval Training (H.I.I.T) that lasts four minutes, but it’s likely to be one of the longest four minutes you’ve ever endured.  You will work hard for 2o seconds, rest 10 seconds, and complete 8 rounds.  I suggest that you download a free tabata timer on your phone.

In this workout I have 4 rounds.

  • Each round consists of 2.5 min of running (or brisk walking).  I play around with my speed and incline each round to keep it interesting.
  • Tabata intervals with 2 exercises that you alternate performing during the 4 minutes.  For example, perform up and down planks for 20 sec., rest 10 sec., then perform weighted jump rope for 20 sec., etcetera.
  • Rest for 2 minutes then start the next round.

*Modify if necessary to make this work for you.  If you need help with modifications, leave me a comment.

Let’s get this party started!

*warm up for 5 min with a walk or jog.

1st Round:

  1. Fast run for 2.5 min.  If you are on a treadmill increase the incline to a 3 and increase your pace.  When I do this at the gym, I jack the speed up to 7.5 (I generally run at a 6.5)
  2. Tabata Time!

▪️Up and down planks

▪️Weighted or traditional jump rope (if you don’t have a jump rope do Jumping Jacks)

2nd Round:

  1. Fast run for 2.5 min.
  2. Tabata Time!


▪️Russian Twist (use 1 dumbbell or a medicine ball)

3rd Round:

  1. Fast run for 2.5 min.
  2. Tabata Time!

▪️Dumbbell or Kettlebell swings×600/public/sumo-squat.gif?itok=_WVhEf4k

▪️Scissor leg lifts:

4th Round:

  1. Fast run for 2.5 min.
  2. Tabata Time!


▪️Mountain Climbers

Cool down or cycle through all these again for a Power Hour!