More Than Cardio
Aug 07, 2012
Don't just have a stale cardio plan. Enhance your workouts with this tip
Cardio Acceleration
Dropping body fat of course is a goal for EVERYONE. Women of course have a natural higher body fat percentage so it can be difficult to keep the percentages down especially with age. It is not coincidence that more women than men do cardio and keep the machine technicians busy making sure the machines don't break down. Over-all most women want to get more done with cardio than guys do. So if you are a cardio junky, rather than jumping on that machine I have something new for you to try that will Guarantee to not just strip the fat cells from your body, but tone and shape the muscle that is eager to take shape
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...
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.Below is a video that explains and gives you a demonstration of cardio acceleration with a workout program to try.
Good luck and take care,
Mike McErlane
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 |
