Non-Traditional Cardio for Accelerated Fat Loss, Part II: The Bodyweight Interval

Stephen Brandis, CSCS, CES, FMS1

 

In last month’s first installment of non-traditional cardio, we went over the dumbbell/barbell complex, a fast circuit of at least 3 different exercises without ever putting the weight down. This circuit effectively elevates your heart rate and creates metabolic distress within your body stimulating fat loss and lean muscle development. If done consistently 2-3 times a week could have a profound impact on your physique.

 

Now that you have mastered the dumbbell/barbell complex and understand how to combine movements together into an effective circuit, we will increase the intensity through bodyweight intervals coupled with isometric holds. You will perform a basic bodyweight movement for a designated amount of time in attempt to get as many repetitions as possible. For your “rest” you will hold a static position that will continue to work the same muscle group.  An example of this would be performing bodyweight squats for 30 seconds and then holding a wall sit for 30 seconds and then repeating for 3 more sets. This circuit is only 4 minutes of total work, but will increase your heart rate and push your limits. Try this sample workout;

 

Bodyweight Squat: x30 sec.

Squat Hold or Wall Sit (thighs parallel to floor) : x30 sec.

Repeat 3 more times for 4 sets total.

 

-Rest 2-3 minutes

 

Push-Up: x30 sec.

Push-Up Plank: x30 sec.

Repeat 3 more times for 4 sets total.

 

-Rest 2-3 minutes

 

Split Jumps: x30 sec.

Lunge Hold: x30 sec. (switch what leg you hold on each set)

Repeat 3 more times for 4 sets total.

 

These circuits can be easily modified to individuals of all skill levels and condition. If you are fairly new or are trying to get back into the habit of exercise the 30:30, work-to-“rest” ratio may be a little too much. In that case, drop the times down to 15:15 or 20:20 so that you may successfully complete the circuit. On the other hand if you are in very good shape and the 30:30 isn’t cutting it for you bump up your time 10-15 seconds and go from there. The number of sets you complete can also be modified as well to increase or decrease the intensity. 4 sets of 30:30 is standard, increase or decrease from this number based upon how your body reacts.

 

Here is a chart with various exercises, isometric holds, times, and sets you can do. Completing three separate circuits would make for a hard, stimulating session.

 

Movement	Hold
Body Weight Squat	Squat Hold
Push-Up	Push-Up Plank
Split Jump	Lunge Hold
Inverted Row	Hold Chest to Bar
Sit-Up	V-Sit Hold
Burpee	Plank
Sprint	Glute Bridge Hold
Mountain Climber	Side Plank
Crawl	Hold Crawl Position

Time interval options (Movement: Hold)	Total sets options: A movement and a hold is 1 set.
10:10, 20:20, 30:30, 40:40	2, 3, 4, 5, 6
Rest Between Circuits
2-3 minutes

This training template will allow you to make progress while consistently adding variety to your exercise routine. Although you may add weights to the circuit eventually, continue to use bodyweight until you are comfortable.

 

Get a friend, find a little open space, bring your A-game, and give it a try! You may be surprised at the level of difficulty this circuit presents, but highly impressed with the results it will bring!