I’m a big fan of shorter, faster, harder cardio. Here Will rows 500 meters in a wicked fast 1:40. Think you can beat him? I get a kick out of checking out my client’s times agains the fastest times at Concept2.com. According to C2, there are only 11 people in Colorado faster than Will at 500 meter intervals.
The three biggest mistakes people make doing cardio:
1.) Too long.
2.) Too slow.
3. Too easy.
This workout should fix all three.
By Josh Hillis
Author of How To Lose The Stubborn Seven Pounds: Take Your Body from Good to Rockstar.
National Academy of Sports Medicine Certified Personal Trainer (NASM-CPT) and Performance Enhancement Specialist (NASM-PES),
and currently studing the Corrective Exercise Specialist (NASM-CES)˚ credential.
Russian Kettlebell Challenge Certified Instructor (RKC)* and Combat Applications Specialist (RKC2/CAS)
*RKC certified 2004-2006, registered to recertify 2007
˚NASM-CES will be completed 2007
© Joshua Hillis 2007
oneof5 says
May 22, 2007 at 7:12 AMHey Josh,
If I am using the Bowflex for the rowing, how long do I row to get the same workout? Or how many repetitions (back and forward is 1) in how short of a time span,to get the same 500 meters X 3 workout?
Joshua Hillis says
May 23, 2007 at 9:56 AMIf the Bowflex rowing is like the seated row machine in a gym, then I wouldn’t use it for cardio. It’s an upper back/bicep exercise that works very differently from the leg emphasis you get on a rowing machine.
Instead I would do burpees or jump rope instead. If the jumping rope is too easy, then mix in “double unders” (the rope goes by twice for every jump) instead.
oneof5 says
May 23, 2007 at 6:47 PMNo, the seat is not stationary but you do hook up the cables to the rods, to what ever pounds
you want. I hold those in my hands and push back, just like a rowing machine does. There is a belt that can be put around your waist and attached to the rods for more leg work but then there is no movement of your arms.
Do you do the burpees or jump rope for 20 minutes? Is the burpee a squat, plank, pushup, squat then stand?
Joshua Hillis says
May 24, 2007 at 1:44 AMAny of those options I would do for intervals – short bursts or sprints alternating with rest/recovery periods.
oneof5 says
May 24, 2007 at 8:15 AMThanks for replying on both posts. Can you be more specific on the cardio? Do I do a continuous of 20 min with short bursts of faster or do I do short bursts with stopping as my rest? With an over all of 20 min. If the latter, how long in the rest/recovery period?
The way I usually do cardio is 20 min of all out activity, no rest. Is that bad?
Thanks for all the info. Love the book! I am on my 3rd week now. I am already starting to see changes. My husband has commented as well. He is wanting to try it, too. I printed it off, put it in a spiral notebook and tabbed the different sections and carry it with me where ever I go, to constantly refresh myself on the exercises, and to log my food. I take it to work so he is just going to wait until I can wean myself off of carrying it around and then start the program. LOL.
Joshua Hillis says
June 6, 2007 at 12:55 AMCheck out the intervals on page 63.