Weighted Cardio
Try something new and mix up your normal routine to get an edge with you training
Throw a wrench into your routine
Tired of the same ole resistance workout that just keeps you pounding the weights day in and day out? If so then try something new. Try to combine a circuit training program that incorporates a combination of weights and cardio. Research has proven that if you combine the two together you could have the best duo to burn off fat and maintain muscle at the same time. Resistance Training with weights where the muscles are stressed with a load does in fact burn more calories than just stand alone cardio sessions performed on a treadmill or elliptical machine. Strictly aerobic, or cardio type workouts have a limitation because muscle tends to be lost along with the fat, and preserving or increasing muscle should be one of your goals.
So what’s the solution?
Really its quite simple. In between your sets with weights (or in the rest period) throw in an aerobic exercise. For example, try jump roping or getting on a piece of cardio equipment for a short 30-45 second burst.
Give me a simple routine for each muscle group
Legs
Leg Press 1x10
Recumbent Bike 1x30 seconds
Repeat 3x’s
Chest
Bench Press 1x10
Elliptical Machine 1x30 seconds
Repeat 3x’s
Shoulders
Barbell Military Press 1x10
Jump Rope 1x30 seconds
Repeat 3x’s
Back
Bent over rows 1x12
Rowing Machine 1x30 seconds
Arms
Bicep Curl with Band 1x15
Tricep Kickbacks with Band 1x15
Jump rope 1x30 seconds
Conclusion
Try this for a 3-4 week period and use each one of these exercises with the listed cardio recommendations and add them into your regular routine per muscle group. By incorporating this type of Circuit/Interval Training and increasing your VO2, your body will effectively burn fat. After the second week, you will definitely notice a difference in your training, endurance and ability to get through each set more efficiently.
