It’s true. You can get your cardio in while you build muscle. My own personal dream come true, actually.
The best way to do this – hit up some sprints a few times per week. Now, mind you, if you aren’t yet sprinting, please don’t go outside right now into a full sprint.
You’ll need a dynamic warm up (see my post from last week) and you’ll want to do a few sprints at 50/60/70% before you go all out. Rest periods should be short to elicit a cardio effect and you don’t need longer than 15-20 minutes total. Sprints will hit your hamstrings, glutes, quads, calves and abs.
Farmer’s walks are one of my favorite exercises because of how many muscles you stimulate carrying a heavy weight (see traps, lats, forearms, abs, glutes). But you can also combine farmer’s walk with a push up variation and short rest periods to get a great cardio workout. I like doing these as a “finisher” to a strength workout and limiting it to 10-15 minutes. Trust me that’s all you’ll need.
I’ve never seen more definition and muscle in my quads than when i was consistently doing 140 goblet squats in 11-12 minutes and combining them with pull ups and short rest periods. Goblet squats lend themselves well to higher reps because you simply cannot go too heavy. Combining them with a non-competing exercise like a pull up or suspension strap row works well. Again, keep your rest periods short to get that cardio effect and use them as a finisher to a strength workout. You’d have the option to use this as a “stand alone” workout but in that case I’d go 15-20 minutes total.
So yeah, not a fan of traditional cardio, lol. In fact I can’t remember the last time I was on a treadmill (there’s nothing wrong with traditional cardio if you enjoy it, just my preference).
What’s your favorite type of cardio?