Joining a gym is exciting.

Embarking on a weight loss journey is motivating.

Doing the same cardio every week can be boring and drain both excitement and motivation quickly.

Here are five simple ways to mix up your cardio to rapidly improve your fitness, motivation and fat loss.

1. The AMRAP Method.

Popularised by Crossfit, AMRAP stands for As Many Rounds As Possible.

You pick 1-4 exercises or more and perform as many rounds as you can for a set amount of time.

The aim is to beat the rounds when you train again. Having targets is important with fitness as you can constantly strive to get a little bit better every week.

Here is an example of an AMRAP workout for the gym.

• 500m Run on treadmill
• 250m Row
• 250 Strides on the elliptical
• Repeat for 30 minutes and tally up your rounds.

2. The Mini Triathlon.

Have you ever admired the physique of a triathlete. They are lean, fit and toned. This is because they mix up their disciplines and use many muscles every day. This also helps with recovery and it burns a tonne of calories.

In the gym, here is a great example of a mini triathlon workout.

4. The Ascending Cardio Workout

In this workout I pick 4-6 cardio exercises and I perform 3-4 rounds of each but every exercise increases in distance for each round. You can also start at the highest point and do a DESCENDING CARDIO workout. See below:
​
Round 1:

• 100m Row
• 0.5km Bike
• 0.25km Treadmill Run
• 20 Kettlebell Swings
• 50 Mountain Climbers
• 20 Calories on the assault bike

Round 2

• 200m Row

• 0.75km Bike
• 0.5km Treadmill Run
• 30 Kettlebell Swings
• 75 Mountain Climbers
• 25 Calories on the assault bike

Round 3:

• 300m Row
• 1km Bike
• 0.75km Treadmill Run
• 40 Kettlebell Swings
• 100 Mountain Climbers
• 30 Calories on the assault bike

Round 4:

• 400m Row
• 1.25km Bike
• 1km Treadmill Run
• 50 Kettlebell Swings
• 125 Mountain Climbers
• 35 Calories on the assault bike

By increasing the distance, I am making the rounds harder. It becomes more challenging but it is a great feeling to finish it all. It is also quick. 30-45 mins all up after a warm up.

You can choose any 3-6 machines that you want depending on availability.  The variety is endless.

5. The Mini Time Trial Workout.

With this workout you can pick 3-6 exercises.

Perform the exercises and record the total time it took to complete the entire workout (including transition times).

Try to beat your overall time the next time you perform the workout.

​Here is a great example of this in action.

Cardio training has many benefits.

It can help you to maintain your weight, reduce the risk of heart disease, improve your mood and of course increase your daily energy.

I encourage you to mix up your training. Try not to get stuck doing the same machine for the same length of time for the same intensity every week.

This will fast track you to a serious lack of improvements and a stall in your weight loss.

I hope these help and let me know if you try any of them.

Here Are Four Ways I Can Help You Get Fit And Lose Weight And Actually Keep it Off.

1. Here is our youtube channel which has over 100 videos including 55 workouts and other educational videos.

2. We now offer ONLINE 1-1 Personal Coaching. 

Train with me from anywhere in the world at any time. I now offer fully bespoke 1-1 personal training via our TRUECOACH online platform.

Check it out here

3. Check out our small group coaching sessions (max 4-10 people)

Small Group Coaching.

4. 1-1 Personal Training at our Studio in North Sydney.

Our top level service. In-depth personalised training programs, nutrition coaching and weekly sessions at our boutique studio in North Sydney.​

Check out our Personal Training Options here:

This weeks workout is a multi-mode multi sprint duration type interval training workout.

This is a fancy term for saying that there is a mixture of sprint lengths, rest periods and equipment to be used.

I love these types of workouts as research has proven that using multiple pieces of cardio equipment burns more calories than a single piece of equipment at a given intensity.

These workouts also move faster as you are moving through different equipment and making it varied.

It's also great for fat loss and fitness.

The Warm Up:

• Start off with a 2 min warm up on each piece of equipment at an easy pace or just one piece for 6 mins if the gym is busy.
• Move into your interval sprints.

The Workout:

• There are 3 pieces of equipment to be used.
• Each one has different sprint lengths and different intensities.
• Perform the first 4 sprints on the assault bike.
• Move to the bike and do the same.
• Move to the rower and do the same.

Cooldown:

• Perform an easy 5 min paced cool down on any equipment.

You can perform this workout 1-2 times per week with at least 24-48 hours rest between the workouts.

It will vastly improve your fitness very quickly and it will burn a tonne of calories.

You have variety, a good challenge, a range of sprint lengths and it keeps your exercise fun and motivating.

Comment below if you have questions.

Good luck.

​John.

Here Are Four Ways I Can Help You Get Fit And Lose Weight And Actually Keep it Off.

1. Here is our youtube channel which has over 100 videos including 55 workouts and other educational videos.

2. We now offer ONLINE 1-1 Personal Coaching. 

Train with me from anywhere in the world at any time. I now offer fully bespoke 1-1 personal training via our TRUECOACH online platform.

Check it out here

3. Check out our small group coaching sessions (max 4-10 people)

Small Group Coaching.

4. 1-1 Personal Training at our Studio in North Sydney.

Our top level service. In-depth personalised training programs, nutrition coaching and weekly sessions at our boutique studio in North Sydney.​

Check out our Personal Training Options here:

Strength Training Workout To Get Lean And Fit

This week we have an intermediate to advanced strength workout to get lean and fit.

When I say advanced, I do not mean complicated. It is a simple routine consisting of 6 exercises performed in 3 pairs. The video below shows all the exercises with proper technique.

The repetitions are roughly 10-12 per exercise which means you should use a challenging weight in order to complete each set. 

You should be finishing each set with roughly 1-2 reps left in reserve. As always, keep perfect form.

The Warm Up:

• Perform all 6 exercises for 5-10 reps each.

The Workout:

• Perform the exercises in pairs.
• Take no rest between each exercise in the pair but rest for 90-120 Seconds after each pair is complete.
• Perform each pair of exercises 4 times each.
• The total number of sets is 24.

The Cool down:

• Cool down by jogging, walking or stretching.

How To Progress This Workout.

Every time you train is a chance to improve on what you did previously.

This ensures that your body is adapting and progressing to help you increase your strength and fitness.

With this workout you can progress by:

• Adding one push up each week.
• Adding one more TRX pull up each week.
• Adding one more squat or extra weight each week.
• Adding weight to the lunges or performing one more rep on each leg.
• Do the same for the AB exercises.

Hopefully you will try this and reap the benefits.

Let me know how you get on. I would love to hear.

Here Are Four Ways I Can Help You Get Fit And Lose Weight And Actually Keep it Off.

1. Here is our youtube channel which has over 100 videos including 55 workouts and other educational videos.

2. We now offer ONLINE 1-1 Personal Coaching. 

Train with me from anywhere in the world at any time. I now offer fully bespoke 1-1 personal training via our TRUECOACH online platform.

Check it out here

3. Check out our small group coaching sessions (max 4-10 people)

Small Group Coaching.

4. 1-1 Personal Training at our Studio in North Sydney.

Our top level service. In-depth personalised training programs, nutrition coaching and weekly sessions at our boutique studio in North Sydney.​

Check out our Personal Training Options here: