Muscle Building, Fat Burning HIIT Workout

ACCELERATE YOUR FAT LOSS – Get shredded faster with a workout that combines the calorie-burning of cardio with the muscle-building power of weight training.

For all the lip service we may give to our love of a challenging workout, and how the journey to a ripped physique is as rewarding as the end result, admit it … you’d love to drop excess pounds more quickly.

Yet, if you’ve been relying on traditional cardio methods — 30 minutes on the stationary bike here, an hour on the treadmill there — that fat loss may be coming at an excruciating slow pace.

If that sounds familiar, it’s time to hit back. Or more specifically, HIIT back, with a revamped cardio regimen that can fast-track your shredding ambitions. Popularized by exercise expert Dr. Jim Stoppani, cardio acceleration is a form of high-intensity interval training, or HIIT for short.

In HIIT training, you intersperse low-intensity exercise with short bouts of high-intensity activity. The goal of HIIT is to spike your heart rate, and spur the body to flip on its fat-burning systems. Cardio acceleration, as crafted by Stoppani, intersperses aerobic exercise and resistance training movements over the course of a workout.

The key is to go heavy and hard as you can with the weights, then — instead of resting, as you would in a normal routine — you do cardio, anything from jumping rope to running on a treadmill. Your goal is to keep up the demanding pace throughout.

Research has shown that when you combine cardio acceleration tactics with weight training, you not only burn more calories and fat, but you prompt more muscle fiber recruitment. In short, you can ditch the long, boring cardio sessions, replacing them with a high-impact program that burns more fat while building more muscle. (We’ve provided a few samples below.) And hey, if you’re one of those who love a challenging workout? Cardio acceleration has you covered there, too.

Sample 1 Cardio Acceleration with Legs
Exercise Sets Reps
Jump Squatsuperset with 3 12
Jump Rope 3 30 sec.
Leg Presssuperset with 4 8
Jumping Jacks 3 30 sec.
Barbell Front Lungesuperset with 4 5
Jump Rope 3 30 sec.
Lying Leg Curlsuperset with 3 12
Alternating Leg Dumbbell Step-Up 3 5
Sample 2 Cardio Acceleration with Back
Exercise Sets Reps
Lat Pulldownsuperset with 3 12
Run in Place or Treadmill 3 30 sec.
T-Bar Rowsuperset with 3 15
Run in Place or Treadmill 3 30 sec.
Back Extension 3 20
Jump Rope 3 30 sec.
Sample 3 Cardio Acceleration with Chest Exercise
Exercise Sets Reps
Cable Crossoversuperset with 3 12
Push-Upsuperset with 3 15
Jump Rope 3 30 sec.
Flat-Bench Barbell Presssuperset with 3 12
Jumping Jacks 3 30 sec.
Incline Dumbbell Presssuperset with 3 10
Jump Rope 3 30 sec.
Sample 4 Cardio Acceleration with Abs
Exercise Sets Reps
V-Upsuperset with 3 12
Treadmill or Recumbent Bike 3 30 sec.
Reverse Crunchsuperset with 3 15
Treadmill or Recumbent Bike 3 30 sec.
Crunchsuperset with 3 20
Treadmill or Recumbent Bike 3 30 sec.

2 Comments

  • Kyle Castro says:

    You’ve answered a vital question for me. I love the six week shred but travel for work and 1.5 hours a day in the gym isn’t easy right now. I want to do one muscle group per work out as you’ve done above.
    So-confirming. If I want to do 6-7 (with 3 sets per) lifts with card accel inbetween-i can achieve similarresults?

    • walterd says:

      Hi Kyle and thanks for your question. You should get essentially the same results. By doing cardio between the different exercises you switch on your body’s fat-burning metabolic pathways. The key is trying to elevate your heart rate, and maintain the intensity, throughout your workout session.

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