Want Weights and High-Intensity Cardio at the Same Time?

Some trainers know this; some don't. Doing a standard bodybuilding workout with 3 sets of 10 repetitions for 10 exercises at 70% max gives you a good muscle workout and there's nothing wrong with that. You'll build muscle, and some strength and a little aerobic conditioning. But you don't get a lot of aerobic power from that routine. Your VO2 max (volume of oxygen) -- the measure of cardiovascular fitness -- doesn't get improved enough to make you "fit" in an aerobic sense. You need to move more, and whole body movements are what it takes to pump up the fitness.

But what if you don't like running or jogging or treadmill or the stationary cycle? It's always good to do some cardio like this, but there are alternatives that can give your heart and lungs a workout without you going anywhere. You can do high-intensity 'pump', just like the pump classes you see in the aerobics room -- only you can max it out so that you really beat yourself up. Don't try this if you're not used to working out and don't have a reasonable conditioning base.

Try this:

1. Warm up, loosen up, as required
2. Squats (front, back, hack or hanging front), butt to ground - 3 x 20 at 40% - fast movement
3. Push press - 3 x 20 at 50% - fast
4. Stiff-leg deadlifts - 3 x 20 at 50% - fast
5. Hang cleans - 3 x 20 at 40% - fast
6. Take some carbohydrate and protein as soon as possible after the session.

Take five minutes recovery between exercises and two minutes between sets. Start with a load that will allow you to get through the full 3x20 for each exercise. I've estimated %1RM, but you could go lighter or heavier to suit your capability.

I must admit, this is not exactly "cardio" -- it's quite anaerobic -- but the target is the same: cardiovascular fitness. Try it, but build up to it slowly if you're not used to high-intensity exercise. Don't be surprised if it develops your "power game" as well!