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CARDIO TRAINING
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CONTENTS
TRAINING
FITNESS PROGRAMS
Why is cardio important?. . . . . . . . . . . . . . . . . 1
Overview. . . . . . . . . . . . . . . . . . . . . . . . . . . . 12
Fat Loss Extreme. . . . . . . . . . . . . . . . . . . . . . 13
90 Day Clean Bulk . . . . . . . . . . . . . . . . . . . . . 14
Ripped In 90 Days.. . . . . . . . . . . . . . . . . . . . . 15
Toned In 90 Days. . . . . . . . . . . . . . . . . . . . . . 16
Custom Plan. . . . . . . . . . . . . . . . . . . . . . . . . . 17
Big Arms.. . . . . . . . . . . . . . . . . . . . . . . . . . . . 18
6-Pack Shred. . . . . . . . . . . . . . . . . . . . . . . . . 19
Booty Builder. . . . . . . . . . . . . . . . . . . . . . . . . 20
30 Day Challenge. . . . . . . . . . . . . . . . . . . . . . 21
Recipe Guide.. . . . . . . . . . . . . . . . . . . . . . . . . 22
There Are Two Main Types Of Cardio.. . . . . . 1
But what is HIIT Training?. . . . . . . . . . . . . . . . . 2
How does HIIT Training work?. . . . . . . . . . . . . . 3
How often should you incorporate
cardio into your workout?. . . . . . . . . . . . . . . . . 4
Lets start from the very beginning. . . . . . . . . . 5
Treadmill HIIT. . . . . . . . . . . . . . . . . . . . . . . 5
Bicycle HIIT.. . . . . . . . . . . . . . . . . . . . . . . . 5
15 Minute Stair Climber HIIT. . . . . . . . . . . . 6
Heavy Rope Hiit Rope HIIT. . . . . . . . . . . . . . 7
Anywhere HIIT.. . . . . . . . . . . . . . . . . . . . . . 8
Park Bench HIIT.. . . . . . . . . . . . . . . . . . . . . 9
Indoor HIIT. . . . . . . . . . . . . . . . . . . . . . . . 10
Track HIIT. . . . . . . . . . . . . . . . . . . . . . . . . 11
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1
WHY IS CARDIO IMPORTANT?
Besides diet, cardio is the most effective tool in your arsenal to
burn the unwanted body fat your body is storing, especially over
your abs. Cardio increases your heart strength so it doesn’t have
to work as hard in order to pump blood which reduces the risk of
heart attack, as well as high cholesterol and high blood pressure.
It also increases your lung strength so that you don’t find yourself
embarrassingly out of breath after climbing a flight of stairs.
Not only does cardio help improve heart health and lung health but it reduces stress by naturally
releasing endorphins into your body, which are what make you happy, along with making you
feel better about yourself mentally and physically. I could go on all day about the benefits of
cardio but in order to take advantage of these benefits, you have to commit yourself to doing it.
Typically one of the main reasons people workout is to get rid of belly fat. They think if they
do a bunch of sit-ups every day, then eventually they will achieve their goals. But it doesn’t
matter how many abdominal exercises, let alone sit-ups, you do a day, your abs simply will
not show until you lose that layer of fat covering them. You just need to find the right type of
cardio and level of intensity that fits your current fitness level and fitness goals. Then you
need to stay on a steady regimen until you can intensify your workouts to maximize fat loss.
THERE ARE TWO MAIN TYPES OF CARDIO
STEADY STATE
H.I.I.T. TRAINING High Intensity Interval Training
Jogging/riding a bike at a moderate
Where you push yourself between
short periods of max intensity and
short periods of rest, over and over
pace for prolonged distances and times
Science has shown that both of these methods of cardio are effective at burning fat
around the abdomen and everywhere else in the human body, so don’t feel obligated
to pick one over the other. However, for maximum fat loss in the shortest period of time
and for optimizing health benefits offered by doing cardio, H.I.I.T. training will give you
more “bang for your buck”. That being said, H.I.I.T. training isn’t for everyone. Obesity or
other health concerns could result in HIIT training being unhealthy or even dangerous,
so please check with your physician before deciding which is best for you.
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BUT WHAT IS HIIT TRAINING?
HIIT training gives you twice the results in half the time of
standard cardio. It is any cardio workout that rotates between
short bursts of high intensity activity (all out sprinting, riding a
stationary bike at top speed, jump roping as quickly as you can)
and is then followed by short bursts of low intensity or sometimes
no activity (walking, 1/2 speed jog/biking, or full rest).
Although some of you may have to start with steady state
cardio due to medical reasons, HIIT training is scientifically
proven to burn more fat in less time and continue burning
calories for up to 24 hours after you’ve finished your
workout! Steady state cardio simply does not do this.
You will continue to burn calories during the rest inervals due to
the oxygen shortage created during the high intensity intervals,
which keeps your heart rate up and causes your body to ask for
more oxygen during recovery. This is known as excess postexercise oxygen consumption (EPOC) or the “afterburn effect”.
This “afterburn effect” comes from your body working hard
to clear the lactic acid that has built up and also from paying
back the oxygen debt. How much you burn after exercising
correlates directly to the intensity and duration of your workout.
SO GO HARD! The ab workouts in Sculpt Nation's program
will build the muscle in your abs and make them pop, but it’s
the HIIT training, hand in hand with your diet, that will strip
that layer of fat off your abs so that they can finally show!
East Tennessee State University conducted a study in
2001 with obese test subjects. The group who did an
eight-week HIIT workout plan dropped an average of 2%
body fat. In comparison, the group who followed a steady
state cardio workout plan had a 0% drop in body fat.
A report coming out of Australia did a similar study with women.
The women on the HIIT program lost six times more body fat
than the group of women who stuck to steady state cardio.
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HOW DOES HIIT
TRAINING WORK?
During the high intensity portions of your HIIT workouts you need to be pushing yourself to your fullest
extent. If you’re not out of breath by the end of your high intensity movements, you are not getting the most
out of your work out. During the slow phase of your HIIT workouts you need to slow down enough where
you are just able to catch your breath, but not so long that your next high intensity round is easy. Focus on
recovering enough just to catch your breath but still be able to jump in and go all out for the next round.
When you first start out you might need a 1:2 ratio meaning for every second of exertion, you need
2 seconds of recovery time. So you might do a 30 second sprint and need a full minute to recover
before starting your next round. This ratio might even be 1:3 if you need it. That’s fine. However,
2:1 work-to-rest ratio has been found to create the best results so if you can handle it, do it.
FIND THE SWEET SPOT WHERE YOU ARE ABLE TO REALLY PUSH YOURSELF ALL OUT ON THE
EXERTION PORTION WHILE GIVING YOURSELF JUST ENOUGH REST TO RECOVER.
Don’t over do it and withhold the rest at the expense of doing poor exertion rounds. The rest portion
of HIIT training is crucial so make sure you don’t overly punish yourself by not giving yourself the
adequate amount of recovery time so you can get the absolute most out of the exertion rounds.
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4
HOW OFTEN SHOULD YOU
INCORPORATE CARDIO
INTO YOUR WORKOUT?
IF YOU ARE STARTING OFF AT THE VERY BEGINNING WITH STEADY STATE CARDIO, AND ARE
SERIOUS ABOUT YOUR WEIGHT LOSS, YOU SHOULD STICK TO DOING YOUR CHOICE OF CARDIO
ABOUT FIVE TO SIX TIMES A WEEK.
Once you start with HIIT training you should incorporate this method of training into your workout three
to four times a week depending on your fitness goals. It is very important to note that your body will
take longer to recover from high-intensity exercises, so you should not be doing these everyday.
A safe amount of time to rest after a high-intensity workout would be anywhere
from 24-48 hours seeing as how we get stronger when we recover.
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5
LETS START FROM THE
VERY BEGINNING
If you are considered obese, then there is no doubt that you should begin with Steady
State Cardio and then work your way up. For if you were to begin with HIIT training right
away you could experience complications with your heart, lungs, joints, etc.
TREADMILL HIIT
BICYCLE HIIT
WARM UP: 2 MINUTE WALK/JOG 30
WARM UP: 4 MINUTES
BEGINNERS - 10 CYCLES
INTERMEDIATE - 13 CYCLES
ADVANCED - 15 CYCLES
BEGINNERS - 12 CYCLES
INTERMEDIATE - 18 CYCLES
ADVANCED - 24 CYCLES
30 second sprint
20 second all out
20 second walk/jog
10 second cruise
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15 MINUTE STAIR CLIMBER HIIT
WARM UP: 2 MINUTES - LEVEL 6
BEGINNERS - 5 CYCLES
INTERMEDIATE - 5 CYCLES
ADVANCED - 5 CYCLES
1 minute
level 8 - single step
1 minute
level 12 - single step
1 minute
level 10 - single step
2 minutes
level 10 - double step
2 minutes
level 15 - double step
2 minutes
level 13 - double step
COOL DOWN: 2 MINUTES JUMP ROPE
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HEAVY ROPE HIIT ROPE HIIT
WARM UP: 2 MINUTES JUMP ROPE
BEGINNERS
INTERMEDIATE
ADVANCED
Rope Work:
● Waves
● Slams
● Throws
● Spirals
● Whips
Rope Work:
● Waves
● Slams
● Throws
● Spirals
● Whips
Rope Work:
● Waves
● Slams
● Throws
● Spirals
● Whips
Intervals:
20 Seconds
Intervals:
30 Seconds
Intervals:
30 Seconds
Rest Between Intervals:
40 Seconds
Rest Between Intervals:
30 Seconds
Rest Between Intervals:
15 Seconds
Sets: 6
Sets: 8
Sets: 10
COOL DOWN: 2 MINUTES JUMP ROPE
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ANYWHERE HIIT
WARM UP: 1 MINUTE JOG
BEGINNERS - 5 CYCLES
INTERMEDIATE - 8 CYCLES
ADVANCED - 10 CYCLES
30 second sprint
30 second sprint
30 second sprint
8
burpees
12 burpees
15 burpees
8
high-knees (each leg)
12 high-knees (each leg)
15 high-knees (each leg)
35 second rest
25 second rest
45 second rest
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PARK BENCH HIIT
WARM UP: 1 MINUTE JOG
BEGINNERS - 5 CYCLES
INTERMEDIATE - 8 CYCLES
ADVANCED - 10 CYCLES
30 second sprint
30 second sprint
30 second sprint
10 single leg stepups (each leg)
15 single leg stepups (each leg)
15 squat jumps
20 squat jumps
10 tricep dips
15 tricep dips
15 single leg step ups
(holding 5lbs in
each hand) 15 squat
jumps (holding 5lbs
in each hand)
1
45 second rest
minute rest
15 tricep dips (5-10lbs
resting on your lap)
45 second rest
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INDOOR HIIT
WARM UP: STRETCH WELL
BEGINNERS - 5 CYCLES
INTERMEDIATE - 8 CYCLES
ADVANCED - 10 CYCLES
10 lunge jumps (each leg)
15 lunge jumps (each leg)
10 push-ups
15 push-ups
15 lunge jumps (holding 5lbs
in each hand) 15 push-ups
20 squats
20 squats
15 chair dips
20 chair dips
15 mountain climbers
(each leg)
20 mountain climbers
(each leg)
1
45 second rest
minute rest
25 squats (holding 5lbs
in each hand)
20 chair dips
20 mountain climbers
(each leg)
35 second rest
10
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TRACK HIIT
WARM UP: WALK/JOG 1 LAP
BEGINNERS
■
■
■
sprint 100m
jog the rest of the lap
repeat 2x
sprint 200m
walk the rest of the lap
repeat 2x
side shuffle
100m facing one way
100m facing opposite
way, butt kickers
rest of the lap
repeat 2x
INTERMEDIATE
■
■
■
■
■
sprint 100m
jog the rest of the lap
repeat 2x
sprint 200m
jog the rest of the lap
repeat 2x
side shuffle
100m facing each way
sprint 100m
walk the rest
repeat 2x
jog 1 lap
ADVANCED
■
■
■
■
sprint 100m
jog the rest of the lap
repeat 2x
sprint 200m
jog the rest of the lap
repeat 2x
side shuffle
100m facing each way
sprint 100m
jog the rest
repeat 2x
jog 1 lap
walk/jog 1 lap
11
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*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat,
cure or prevent any disease. Always consult with a qualified healthcare professional prior to beginning any diet or exercise
program or taking any dietary supplement. The content on Sculpt Nation's website is for informational and educational purposes
only and is not intended as medical advice or to replace a relationship with a qualified heal healthcare professional.