Shredded Gains Cardio Workouts

The Benefits of Unconventional Cardio Workouts

Unconventional cardio is a game-changer for anyone who wants to burn fat without sacrificing muscle mass. Unlike traditional steady-state cardio, which can sometimes eat into your strength and size, strength-based cardio workouts maintain (and even build) lean muscle while elevating your heart rate.

The combination of dynamic, full-body movements like sled pushes, kettlebell swings, and battle ropes taxes your cardiovascular system while simultaneously working your muscles—increasing strength, power, and endurance.

These workouts are also time efficient. Combining strength training and cardio into a single session maximizes calorie burn in less time. Additionally, the explosive nature of these exercises ramps up your metabolism post-workout, meaning you’ll continue burning fat even after you’re done. And since these workouts challenge your muscles and cardiovascular system, you’ll build more significant and efficient overall fitness.

How to Progress Your Workouts and Measure Success

Increase Time or Rounds:

For AMRAP and EMOM workouts, one of the easiest ways to progress is by adding more rounds or increasing the duration of work. Start with a manageable amount, then add 1–2 minutes or an extra round each week. For example, if you’re doing a 10-minute EMOM, add another 2-3 minutes each week to push your endurance and strength.

Add Weight:

For exercises like sled pushes, thrusters, or kettlebell swings, increasing the load will challenge your strength and keep your progress moving forward. This could mean adding more weight to your sled, using heavier kettlebells, or upgrading to a heavier barbell for thrusters. When working with clients, I’ll often bump the weight once they can complete a workout without struggling to maintain proper form or intensity.

Shorten Rest Periods:

Another way to make these workouts more intense is by reducing your rest times between rounds or exercises. This increases the cardiovascular demand and tests your muscular endurance. Start by cutting down rest by 10–15 seconds each week, and notice how your conditioning improves.

Track Reps:

For AMRAP or TABATA-style workouts, track how many reps you complete in each set or round. As you progress, you should see an increase in the number of reps you can do within the given time frame. I’ve found this to be a great way to measure strength gains and endurance improvements over time.

Focus on Efficiency:

In EMOM or interval workouts, finishing the exercises faster while maintaining form is a great way to gauge progress. Finishing your sets earlier with more time to rest is a clear sign that your stamina and strength are improving.

5 Strength-Based Cardio Workouts for Shredded Gains

Pyramid AMRAP Sled Push & Kettlebell Swing Combo

Instructions: Perform as many rounds as possible (AMRAP) in the given time frame, increasing time intervals as you progress.

TABATA Thrusters & Battle Ropes

Instructions: Perform 20 seconds of work followed by 10 seconds of rest for 8 total rounds (4 minutes).

Interval Med Ball Circuit for Strength & Power

Instructions: Perform each exercise for 40 seconds, followed by 20 seconds of rest. Complete 4 rounds.

5-Minute Mini AMRAP: Kettlebell & Bodyweight Burnout

Instructions: Set a timer for 5 minutes and perform as many rounds as possible of the following:

EMOM (Every Minute on the Minute) Sled Push, Thrusters & Battle Ropes

Instructions: At the start of every minute, perform the following exercises. If you finish early, rest for the remainder of the minute. Continue for 10-15 minutes.

Conclusion

Incorporating strength-based cardio workouts into your routine can be a game-changer for your fitness journey. Not only do they provide an efficient way to burn fat, but they also help you build strength, power, and endurance. By progressing your workouts and measuring success, you can continue to see improvements in your overall fitness.

FAQs

Q: What is a strength-based cardio workout?

A: Strength-based cardio workouts combine exercises that challenge your muscles with exercises that push your heart rate. This can include activities like sled pushes, kettlebell swings, and battle ropes.

Q: How do I progress my strength-based cardio workouts?

A: You can progress your strength-based cardio workouts by increasing time or rounds, adding weight, shortening rest periods, tracking reps, and focusing on efficiency.

Q: What are some benefits of strength-based cardio workouts?

A: Strength-based cardio workouts can help you burn fat, build strength and power, and increase your overall fitness. They can also be an efficient way to work out, as they combine multiple elements into a single session.