No time for 10k run? No worries. These covert strategies will have you torching bodyfat without adding time to your workout.
Justin Grinnell, C.S.C.S. 1 / 7
When it comes to workouts, most guys are all about efficiency. We want to get as much quality work done in as short amount of time as possible. Sure, in a perfect world, we'd all work out twice a day: cardio in the morning, weight training at night. But let's be realistic—our schedules don't work that way. That's why we need to get a little more creative when it comes to our training.
Physique-minded athletes primarily want to build muscle while minimizing bodyfat. And although weight training alone can help you achieve those goals, adding in some cardio will help round out your training while improving your metabolic conditioning, fat loss, and overall fitness.
So instead of ditching cardio because you're pressed for time, be efficient with your weight training workout and work cardio in between your sets. Scroll through the gallery to find 7 tips to do it.
You can do kettlebell swings between any type of weight training exercises, even on lower-body days. They're a great fat-burning tool while stimulating the posterior chain, which we all need to train more often.
Perform 15-25 reps between each set, striving for 250-500 swings per workout. Make sure you maintain a strong, neutral back and use your lower-body strength—particularly your hips and your glutes—to power the weight upward. Kettlebell swings aren't just for your shoulders!
This is another exercise that you can do between both upper- and lower-body exercises. Jumping rope works the lower legs but leaves the quads and hamstring still fresh. It also improves athleticism and overall conditioning.
If you are performing single-unders (one revolution of the rope per jump), perform 50-100 reps, depending on your current conditioning level. If you perform double-unders (two revolutions of the rope per jump), perform 10-20.
This piece of equipment, which lets you use your upper and lower body simultaneously, is the best-kept secret in conditioning. Many strength coaches use this as their go-to tool for clients, but many bodybuilders and physique athletes overlook it. You should probably use this in conjunction with upper-body work, because if you sprint hard enough, your quads (and lungs) will be screaming—and that's not great for your next set of heavy squats.
Perform 20-second sprints in between sets. Work up to no more than 12 solid sprints per workout.
This is another piece of equipment that has emerged as one of the best conditioning tools around. Rowing is fast and efficient at burning calories. You use your entire body, making it perfect for people with limited time.
Perform a 200-meter sprint (which should take anywhere from 30-60 seconds) between exercises. Perform no more than 8-10 sprints, or else your weight training may tend to diminish in quality due to the high demands of the rower.
The best thing about the burpee is that you don't need any equipment. Simply drop down to the floor in front of you and go. They are also easy on the muscles and more taxing on the cardio so it won't hinder your weight training too much.
Perform 5-10 reps between each set, striving for 75-150 total burpees in a single workout.
We're going old school on this one. Another equipment-free move, jumping jacks build your cardio skill without compromising strength too much and you can get a high amount of volume in a short amount of time.
Perform as many jumping jacks as you can in 30 seconds in between each weight training exercise.