Cardio Acceleration

Jul 07, 2015
Cardio Acceleration

Learn how to effectively burn calories and shed fat with Cardio Acceleration

Cardio Acceleration


Dropping body fat of course is a goal for EVERYONE. Realistically, we all could spare some lower percentages even if we are "dialed in". Well one way to ensure that you get ripped and stay ripped is to introduce cardioacceleration into your current Training Schedule.

What is Cardio Acceleration?

Made Popular by Dr. Jim Stoppani, cardio acceleration is a form of HIIT Training. Well, actually it is HIIT. The main difference, if you can call it a difference, is that with HIIT you can pretty much incorporate any aerobic or even anaerobic exercise into your routine. The goal with HIIT is to keep your heart rate spiked and the intensity of the exercise at an all time high. Cardio Acceleration is incorporating actual cardio or aerobic movements in between the resistance training with weights or machines.

When you are doing HIIT you can perform a combination of resistance exercises and get the benefits of HIIT. The issue is that when you do this you can somewhat limit the amount of load because with weight training it exerts a lot of energy. With Cardio Acceleration however you can go heavy and hard with the weights, yet during your normal rest periods perform some type of cardio such as jump rope, treadmill, stationary bike, jumping jacks etc...

Good Cardio Acceleration Exercises 

  • Jump rope
  • Running in place
  • Jumping jacks
  • Jump Squats (body weight)
  • Push up's
  • Burpee's
  • Bench step-up's
  • Landmines
  • Medicine ball slams 
  • Kettle bell swing
  • DB clean
  • Heavy bag work (punches, kicks, elbows, knees)
  • One arm kettle bell snatch 

The Goal


The goal with cardio acceleration would be to continue to try and keep the pace going after you went hard on the weights. Research has actually shown that when you combine cardio acceleration with weight training you can not only burn more calories and fat, but actually see more muscle fiber recruitment and muscle Gain.

Want to learn other highly effective conditioning and fat burning techniques? Read the Five Phase Cardio Series

Week 1

Day 1

Exercise Sets Reps Muscle Group
Jump Squat 3 12 Legs
SUPER-SET 0 0 TIPS
Jump Rope 3 30 Cardio
Machine Leg Press Both Legs 4 8 Legs
SUPER-SET 0 0 TIPS
Jump Rope 3 30 Cardio
Barbell Front Lunge 4 5 Legs
SUPER-SET 0 0 TIPS
Jump Rope 3 30 Cardio
Prone Machine Leg Curl Both Legs 3 12 Legs
SUPER-SET 0 0 TIPS
Step Ups Alternating Legs 3 5 Legs
Seated On Bench Bar Lat Pulldowns 3 12 Back
SUPER-SET 0 0 TIPS
Jump Rope 3 30 Cardio
Standing Overhead Cable Pulldowns Both Arms 3 15 Back
SUPER-SET 0 0 TIPS
Jump Rope 3 30 Cardio
Laying On Ground Dumbbell Prone Cobras 3 10 Back
SUPER-SET 0 0 TIPS
Jump Rope 3 30 Cardio
Laying On Ball Abdominal Crunch With Cable 3 25 Abs
SUPER-SET 0 0 TIPS
Plank 3 30 Abs

Day 2

Exercise Sets Reps Muscle Group
Standing High Cable Flys Both Arms 3 12 Chest
Tri-Set 0 0 TIPS
Standing High Cable Chest Press Both Arms 3 15 Chest
Tri-Set 0 0 TIPS
Jump Rope 3 30 Cardio
Barbell Bench Press On Bench 3 12 Chest
SUPER-SET 0 0 TIPS
Jump Rope 3 30 Cardio
Dumbbell Bench Press On Bench Alternating Arms 3 10 Chest
SUPER-SET 0 0 TIPS
Jump Rope 3 30 Cardio
Seated Barbell Biceps Curl 3 12 Arms
Tri-Set 0 0 TIPS
Laying On Bench Bar Triceps Extension Both Arms 3 12 Arms
Tri-Set 0 0 TIPS
Jump Rope 0 0 Cardio
Standing Cable Triceps Extension Both Arms 3 15 Arms
Tri-Set 0 0 TIPS
Standing Biceps Curl Dumbbell With Band Alternating Arms 3 15 Arms
Tri-Set 0 0 TIPS
Jump Rope 3 30 Cardio
Bent Over Cable Crunch 3 15 Abs
SUPER-SET 0 0 TIPS
V-Ups With No Equipment 3 12 Abs

Day 3

Exercise Sets Reps Muscle Group
Seated Machine Leg Extension Both Legs 3 10 Legs
Barbell Squat 3 8 Legs
SUPER-SET 0 0 TIPS
Jump Rope 3 30 Cardio
Dumbbell Side Lunge 3 10 Legs
SUPER-SET 0 0 TIPS
Jump Rope 3 30 Cardio
Dumbbell Straight Legged Deadlift 3 12 Legs
SUPER-SET 0 0 TIPS
Jump Rope 3 30 Cardio
Standing Barbell Military Press 3 12 Shoulders
Tri-Set 0 0 TIPS
Standing Dumbbell Side Raise Both Arms 3 10 Shoulders
Tri-Set 0 0 TIPS
Jump Rope 3 30 Cardio
Standing Barbell Upright Row 3 8 Shoulders
Tri-Set 0 0 TIPS
Standing Dumbbell Front Raise Both Arms 3 8 Shoulders
Jump Rope 0 0 Cardio
Standing Dumbbell Rear Delt Raise Both Arms 3 10 Shoulders
SUPER-SET 0 0 TIPS
Jump Rope 3 30 Cardio
Reverse Crunch/ Leg Lifts 3 10 Abs
SUPER-SET 0 0 TIPS
Laying On Ball Abdominal Crunch With Dumbbell 3 15 Abs

Day 4

Exercise Sets Reps Muscle Group
Barbell Incline Bench Press On Bench With Band 3 20 Chest
Reverse Grip Incline Bench Press 3 8 Chest
SUPER-SET 0 0 TIPS
Jump Rope 3 30 Cardio
Dumbbell Incline Bench Press On Bench Both Arms 3 6 Chest
SUPER-SET 0 0 TIPS
Jump Rope 3 30 Cardio
Standing Low Cable Flys Both Arms 3 8 Chest
Tri-Set 0 0 TIPS
Standing Incline Chest Press With Band Both Arms 3 20 Chest
Tri-Set 0 0 TIPS
Jump Rope 3 30 Cardio
Standing Bicep Curl Barbell Both Arms 3 12 Arms
Tri-Set 0 0 TIPS
Standing Kickbacks Both Arms With Band 3 15 Arms
Tri-Set 0 0 TIPS
Jump Rope 3 30 Cardio
Standing Cable Tricep Extension One Arm 3 15 Arms
Tri-Set 0 0 TIPS
DB Cross Body Hammer Curls 3 15 Arms
Tri-Set 0 0 TIPS
Jump Rope 3 30 Cardio
Standing High Bicep Curls One Arm 3 12 Arms
Tri-Set 0 0 TIPS
Dips 3 20 Chest
Tri-Set 0 0 TIPS
Jump Rope 3 30 Cardio
Laying On Ball Abdominal Crunch With Cable 3 10 Abs
Laying On Ball Abdominal Crunch With Cable 3 15 Abs

Day 5

Exercise Sets Reps Muscle Group
Standing Dumbbell Shoulder Press Alternating Arms 3 12 Shoulders
SUPER-SET 0 0 TIPS
Jump Rope 3 30 Cardio
Standing Full Range Lateral Raise With Band Both Arms 3 15 Shoulders
Tri-Set 0 0 TIPS
Barrel Throws with Band 3 12 Shoulders
Tri-Set 0 0 TIPS
Jump Rope 3 30 Cardio
Standing Dumbbell Shrugs 3 15 Shoulders
Barbell Bent Over Wide Grip Rows Both Arms 3 15 Back
SUPER-SET 0 0 TIPS
Jump Rope 3 30 Cardio
Seated Cable Row 3 8 Back
SUPER-SET 0 0 TIPS
Jump Rope 3 30 Cardio
Slanted Bench Back Extension With Band 3 12 Back
Jump Rope 3 60 Cardio
Reverse Crunch/ Leg Lifts 3 15 Abs

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