CARDIO: KEEP IT ANABOLIC!
Anabolic means “to build” and typically, most people think of cardio as a means to lower weight and a thin physique. But, on the contrary, cardio can be a great way to build muscle and burn fat, if done correctly. We coined the term “anabolic cardio” and if you do it, you will burn more fat, faster! Anabolic cardio is often called HIIT or High Intensity Interval Training. HIIT is short burst, sprinter-like interval training. Here is a great example of HIIT that can be used doing any form of cardio; Kettlebell swings, a stair climber, a treadmill, an elliptical trainer, or even a health rider!

Start off with 3 minutes working at a moderate 60% pace. This will get you warmed up and ready for the rest of the workout. Start the “interval portion” of the workout on minute number 4 going AS HARD AS YOU CAN without falling down or losing your running form (I’m talking 95%) for 1 full minute. Don’t pace yourself here, if you can go longer than a minute or two, you probably aren't going hard enough! However, if you can only go at this pace for 30 seconds, that is ok... Just go as long as you can, you will improve fast! After the first minute, slow the pace to about 40% of your max. This should be a light jog or even a brisk walk for a minute or two until you recover. Keep this interval of 1-2 minutes at 95% followed by 1-2 minutes at 40% for 10-15 more minutes. Like it or not, Anabolic Cardio is a key component to building a strong, lean, hard body!