Jim Stoppani introduced cardio acceleration to bodybuilding with his Shortcut to Shred workout plan on Bodybuilding.com and since then I haven’t looked at cardio the same. Why spend 45 minutes jogging on a treadmill if you could do short bursts of cardio in between my weightlifting sets and see better results. Not only will you save time, but you’ll make better progress. Here’s how it works:
1. Pick a variety of cardio acceleration exercises.
My preferred cardio acceleration moves are step ups, exploding split squats, jumping jacks, sprintervals, jump squats, and kettlebell. Click here to see Jim Stoppani’s list.
2. Perform your cardio acceleration exercise for 30-60 seconds in between your strength training sets.
For example, immediately after you’re done bench pressing, choose your favorite cardio acceleration exercise and go at it for 30-60 seconds. Give yourself 15-30 seconds to catch your breath, sip some BCAAs and then get back to benching.
3. Increase or decrease the intensity, duration and variety as needed.
Now that you’ve become accustomed to this style of training it’s time to turn it up a notch. You can torch some more fat by increasing your weight, intensity, duration (up to 60 seconds), or variety. Try doing 30 seconds of one cardio acceleration exercise and then 30 seconds of another. Variety means you can target more muscle groups and shock your body.
Try out this sample workout and let me know how you like it!
Bench Press: 4 sets x 10 reps
Step Up: 4 sets x 30 seconds
Pec Fly: 3 sets x 15 reps
Exploding Split Squat: 3 sets x 30 seconds
Push-Ups: 5 sets x 20 reps
Step Up Knee Raise: 5 sets x 30 seconds
Pec Fly: 4 sets x 12 reps
Medicine Ball Slam: 4 sets x 30 seconds
Incline DB Press: 4 sets x 10 reps
Skip In Place: 4 sets x 30 seconds
Decline Cable Fly: 3 sets x 10 reps
Burpees: 3 sets x 30 seconds
Leg Raises: 5 sets x 20 reps
Mountain Climbers: 5 sets x 30 seconds
Total cardio acceleration time: 16 minutes; this is realistically like doing 32 minutes of HIIT training not including the strength training portion. It’s very intense and very effective.