Non-Traditional Cardio for Accelerated Fat Loss: Enter the Complex
Stephen Brandis, CSCS, CES, FMS1
The first solution that individuals often think of when they are trying to shed body fat is that they need to hop on the treadmill and walk or run for hours on end multiple times a week. Although running will contribute to weight loss, high mileage running can negatively affect lean muscle mass and negate the desired toned or defined appearance. In addition, committing several times a week to traditional steady state cardio can be extremely time consuming and impractical for those who have demanding work and family schedules.
The dumbbell/barbell complex is an alternative to high mileage running routines that may be used when time is of the essence. This complex will quickly raise your heart rate, help drastically reduce body fat, and preserve, perhaps even gain lean muscle mass. Not only does the dumbbell/ barbell complex offer the same effects as steady state cardio conditioning, it also is a fun workout to integrate into your weekly routine.
This complex is a series of at least 3 exercises done in succession without taking a break between movements. The weights should be light enough so that you can do each movement fast, but not so light that it does not challenge you. It may be easier to take a top down approach. Begin by standing and slowly work your way down to the floor as you progress through the complex. Make sure that you have a timer on hand. Your times will determine how many sets of the complex you do. Try this sample complex:
Dumbbell Shoulder Press: x6 reps
Dumbbell Front Squat: x6 reps
Dumbbell Bent Over Row: x6 Reps
Renegade Row: x6 reps/side
Mountain Climbers: x6/side
Rest 60-90 seconds
Repeat until your time starts to slow down. For example, if in 4 sets your times were, :50, :49, :47:, :46, and then on your 5th set your time was :49 you should end the workout. Your goal for the next time would be to improve on that time and add a set.
Don’t let the simple set up and low reps fool you. This complex is an intense workout that should leave you huffing and puffing, but feeling accomplished. To achieve the best results, perform a complex 2-3 times a week. This can be done as a stand alone workout or you can add it as a finisher to a weight training session. Be sure to execute each rep with strict form. You will get a lot more out of 5 quality reps than 10 poor ones and the risk for injury will drop tremendously as well.
Get creative with your complexes! It doesn’t need to be the same every time, but if it is try to beat the number of sets you did in the previous workout.
Here are more sample movements you can use for your workouts. Pick 3-6 do perform with either a barbell or a set of dumbbells.
- Clean
- Overhead squat
- Lunge
- Shoulder Press
- Bent over row
- Deadlift
- Snatch
- Push Press
- Mountain Climber
- Push-Up
- Front Squat
- Clean and Press
- Barbell rollouts
- Weighted squat jump
- Thruster
All of the above are total body movements that will be the most effective at boosting your metabolic rate during and after the workout. Completion of the dumbbell/barbell complex should allow you to burn more body fat through the day even when you are in a resting state. This complex is simple, effective, and will take a fraction of the time of steady state cardio with even better results. Have fun and be prepared to challenge yourself!
