I’m always on the lookout for ways to pair exercises together (supersets & circuits) to get more exercises done in less time to increase intensity, get cardiovascular benefits, and improve results.

The leg superset below, which combines Step Ups with Jump Step Ups will help you make improvements to your cardiovascular health without going for a long, boring jog.  The best part is that this superset only takes around 10 minutes if you do 5 rounds as a workout, yet it’s brutally effective.

10 Minute Cardio Instructions

You will complete 20 step ups on a platform that challenges you, then with no rest complete 20 jump step ups for a total of 40 reps.  I have below more information on how to complete each exercise to match your specific fitness level. Complete 3-5 rounds as a workout, or during a longer workout.

Leg Superset Exercise #1: Step Ups

Step Ups are a functional exercise that I encourage you to incorporate into your routine if you do not use them already.  Step ups improve your balance and coordination, while activating your glutes, hamstrings, and quads.

In the video and photo above, I’m using a bench that’s about 18 inches from the ground.  The higher the platform, the more difficult the exercise becomes and the more glute and hamstring activation.  The shorter the platform, the easier the exercise becomes and the less overall strength benefits.

There are 2 primary variations with the step ups you can use: (1) stepping up with one leg, then standing on the bench, or (2) kicking up the opposite leg as you step up.  Variations #2 requires more balance and coordination and I strongly prefer this method if you can do it.  You also incorporate your abs complex into the equation to a greater degree.

Finally, you can add weight by holding dumbbells in your hands, which is what I prefer and instead of alternating legs as you step up every rep, you can use the same leg for several repetitions, then switch legs.

Step Ups Exercise Instructions:

1. Stand 6 inches in front of a bench, or raised platform
2. Step onto the bench with your right leg, while making sure your foot is flat against the bench.
3. Lean forward slightly and push yourself upwards through the heel of your right foot, so your left leg is able to come up to the bench.
4. Step down with the right leg under control.
5. Repeat the same sequence with the left leg.

Leg Superset Exercise #2: Jump Step Ups

Jump steps ups are a fantastic plyometric exercise that can help improve your stamina, explosiveness, and cardiovascular capacity.

Because jump steps ups are more challenging then bench step ups, you may consider using weight for the bench step ups, but no weight with the jump step ups.  Using weight with jump steps ups can get your heart rate up very fast and is an advanced exercise.

Jump Step Ups Instructions:

1. Stand 6 inches in front of a bench, or raised platform.
2. Step up onto the bench with your right leg, while making sure your foot is flat against the bench.
3. Lean forward slightly and forcefully jump upwards using your right leg.
4. Smoothly catch your weight with your left leg on the bench, and then with your right leg on the floor.
5. Repeat the same sequence continuously alternating left and right.

When should you do this leg superset?

1. Complete 5 rounds of this superset for an intense and effective 10 minute workout
2. Incorporate this leg superset into a longer circuit of 4 to 5 exercises
3. Do it at the end of your workout as a finishing exercise

At the end of the day, you can use this superset any way you want to, but the preceding is how I have used it.

If you try it, let me know what you think!

I have a high intensity interval training workout below for you to help you burn A TON of calories and burn some serious fat.  Sprinting is debatably the most effective cardio method to burn the most amount of fat in the least amount of time.

The following workout is a 200 meter interval training sprint I do at the East River Park track in NYC.

Sprint Workout Step 1: Dynamic Warm Up (5 minutes)

Here I’m doing a 5 minute dynamic stretching routine, which helps the body improve kinesthetic awareness, get warmed up, and stretch out all at the same time.  I know a bunch of different exercises so I tend to change things up, but if you are not familiar, you should check out my article and video on dynamic stretching: Best Dynamic Stretching Warm Up Routine.

Sprint Workout Step 2: Light Jog for 2 laps (800 meters, takes about 5 minutes)

Before sprinting, it’s a good idea to do some light jogging beforehand to get your muscles ready for intense sprinting.  I prefer a couple times around the track, which is about half a mile.  It’s enough to get a decent sweat, but not enough to conserve energy for the sprints.

Sprint Workout Step 3a: Sprint for 200 Meters (5x)

Now we’re ready to start sprinting to help you burn some serious calories and fat.  You are going to sprint as fast as you can for 200 meters, which is half the track, then you are going to walk for 200 meters.  You are going to alternate between sprinting and running for 5 rounds.  If you are in awesome shape, you may be able to shoot for 10 rounds, and conversely if you are starting out, you only lightly jog instead of sprint.

As I’ve mentioned in numerous articles on BuiltLean.com, intense bouts of anaerobic activity (like sprinting) can burn significant calories not only during, but also after the workout (the Afterburn Effect).  This is a recipe for getting a lean body while spending MUCH less time working out.

Sprint Workout Step 3b: Walk for 200 meters (5x)

In the photo below, I’m walking at a moderate pace to catch my breath and get ready for the sprints.  The last couple sprints are tough because you may not be able to fully recover your breath.  Some of my friends who were track athletes tell me they used to jog between sprinting sometimes instead of walking, but that was mainly for 100 meters on and 100 meters off interval training.

Sprint Workout Step 4: Cooldown (Static Stretching)

I prefer static stretching at the end of the track workout to help loosen up the muscles, which can become tight and fatigued after the intense sprinting.  This stretching at the end can also aid in recovery by reducing the amount of soreness you feel the next day.  For a static stretching routine to try, you can see: Basic Stretch Routine & Exercises.

I understand how confusing and frustrating this question can be.  For example, tons of smart trainers I know who have great physiques focus their strength training workouts on split routines.  But yet they train every one of their clients with full body workouts!

Why the contradiction?

Just so we’re on the same page, a full body workout means you are exercising your entire body with all muscles being stimulated in one workout, where as a split routine (aka training split, or body part split) you separate your muscle groups, or movement patterns on different days.  For example, if you are working out 3 days in a week, you can complete chest and back exercises on one day, legs on another day, and shoulders and arms on the third day, which is a type of body part split.

The following will teach you about the pros and cons of full body workouts and split routines so you can decide which type of routine is right for you.

Full Body Workout: Pros & Cons

Pros

Cons

Who should do a Full Body Workout?

Body Part Split Routine: Pros & Cons

Pros

Cons

Who should use a Split Routine?

What about a hybrid training split that focuses on a split routine, but adds a few full body exercises and metabolic circuits into each workout?

Well, that’s along the lines of what I did with the BuiltLean Program and how I personally workout.  Intuitively, you want to maximize calorie burn while keeping muscle mass and creating a favorable hormonal response, so the first month of the BuiltLean Program starts off using full body workouts 2x per week with 1 day as a modified split, then the second month switches to a split routine 3x per week with some full body exercises thrown in to maximize calorie burn.

I did this because shifting from full body to split routines allows for a great progression, changes up the workouts, and I wanted you to try both styles to see which one you like more so you can sustain the workouts for the long haul.

At the end of the day, like most of these intractable fitness questions, a full body workout vs. split routine really depends on your goals and what you enjoy.  We’re all different.  You can effectively build muscle, or lose fat with both types of workouts if you train hard, have a sensible routine, and focus on nutrition.

As I mention in the video, Yoga can be very initimidating for guys, especially guys who are not particularly flexible.

The following are 3 beginner Yoga poses from celebrity Yoga instructor Kristin McGee that are dynamic because you can flow from one pose to another seamlessly and smoothly.  While these are beginner poses, don’t be alarmed if you have trouble doing them.  In fact, when I took my first Yoga class, I was seriously struggling and sweating profusely as the petite girls around me looked like they were about to fall asleep they were so relaxed.

I don’t do Yoga classes all the time, but I think just learning more about Yoga and incorporating some of the movements into your normal strength training regimen (at the beginning, or end) will improve your recovery, relaxation, and range of motion, so it’s very beneficial for your health.

Beginner Yoga Pose #1: Chaturanga

Yoga Pose Instructions

Starting in a plank pose, which is like a push up position but with hands slightly lower than chest level, lower your body down to the floor keeping your torso straight until an inch, or two above the floor.  Your elbows come straight back behind you, not outwards.

In the photo above, my hands are not low enough, as the forearms should be more perpendicular with the ground, like in the photo to the right that shows perfect form.

Benefits: This movement can strengthen the arms and wrists and engages the core as well.  It’s like a moving plank.

Beginner Yoga Pose #2: Upward Facing Dog

Yoga Pose Instructions

Lying face down on the floor, stretch your legs back with the tops of your feet flush with the floor.  Push up by straightening your arms and stretching your abs and extending your lower back.  Your torso and legs ideally should be off the floor when finished with the pose.

In the photo below, my hands are not low enough, as the forearms should be more perpendicular with the ground, like in the photo to the right that shows perfect form.

Benefits: Can help improve posture, strengthen the spine, arms, and wrists, while stretching the chest, shoulders, and abdomens.

Beginner Yoga Pose #3: Downward Facing Dog

Yoga Pose Instructions

Come onto the floor on your hands and knees, which should be directly below your hips.   Hands should be slightly forward of your shoulders with palms spread and index fingers parallel or slightly turned out, and feet facing forward.  Lift your knees off the floor as you push your heels towards the floor.  This is one of the most basic poses, but it’s still not easy to master and complete with proper form!

Benefits: Can relieve stress, stretches the shoulders, hamstrings, and calves, while strengthening the arms and legs.

Kristin McGee is a celebrity Yoga Instructor based in NYC whose clients include Steve Martin, Tina Faye, Ben Stiller, and Bethany Frankel.  Kristin has appeared on CNN, FOX, the CBS Morning Show, ABC’s Good Morning America, The Tyra Banks Show, and the Isaac Mizrahi Show.  Her instruction is highly sought after because she delivers results and invites you to enjoy the journey.  To learn more about Kristin and check out here DVD’s, private classes, or sessions in NYC, visit her website at www.KristinMcGee.com.

* Helpful Yoga resource: www.yogajournal.com.

On Memorial Day, I was featured as a fitness expert on NY1 News (New York City’s local television station) discussing how to improve cardiovascular health without doing traditional forms of cardio.

If you did not see the segment on TV, you can watch it on NY1′s website (I can’t embed the video on here unfortunately): BuiltLean on NY1: Cardio Segment.

The following article expands upon the news segment and offers a great workout for you to try that will improve your cardiovascular health in MUCH less time than traditional cardio. As a side note, please don’t take the following to mean all forms of cardio are bad, or useless. I simply want to present a fresh alternative even if you are a die hard cardio junkie.

What is Cardiovascular Exercise?

Cardiovascular exercise (aka cardio) is defined as an activity that is sustained for prolonged periods of time that improves the function of the heart, lungs, and circulatory system. Examples include jogging, using the elliptical, or stationary bike, typically for 30 minutes, or longer.

Digging a little deeper, there are 3 energy systems in the human body: (1) Phosphagen System, (2) Glycolitic System, and (3) Aerobic System. The phosphagen system predominates during exercise bouts of less than 10 seconds, the glycolitic system predominates in exercise bouts of less than 2 minutes, and the aerobic system predominates for longer duration exercise, typically 5 minutes or more. FYI, Aerobic and anaerobic systems usually work concurrently, so when describing activity it’s not which energy system is working but which predominates.

Metabolic Resistance Training vs. Traditional Cardio

For decades, the medical establishment erroneously believed that strength training could not offer the cardiovascular benefits of traditional cardio exercise. This is partly because the energy systems that predominate during strength training are the two anaerobic systems (phosphagen and glycolitic), which do not require oxygen.

Recent research and empirical evidence, however, has proven conclusively that strength training, and in particular high intensity strength training (aka Metabolic Resistance Training) can offer substantial cardio benefits such as improving the size, strength, and functioning of the heart and increasing V02 max without many of the negatives that come with completing traditional cardio exercise. It’s not often cited, but the cardiovascular system serves to support the muscular system, not the other way around.

I am biased because 95% of the exercise I do is anaerobic for good reason, but here’s a quick comparison between anaerobic training vs. traditional cardio:

Pros
• Takes much less time
• No overuse injuries (versus high volume and high impact of running on pavement)
• No risk of aerobic adaptation, so the body continues to burn significant calories over time
• Afterburn effect (calories burned after exercise) is much greater than normal cardio
• Greater fat loss and better hormonal profile
• Improved functional strength to prevent injuries

Cons
• Must have a baseline level of fitness in order to complete metabolic training, not for people in poor condition, or who have orthopedic issues.
• Requires more skill vs. cardio which requires almost no skill
• May not be as sustainable for some people, especially if done too frequently

For a primer on Metabolic Strength Training see: Metabolic Strength Training 101.

Compelling Research Example

While this study doesn’t directly test high intensity strength training, which I think would have exhibited an even more profound effect, it does test anaerobic exercise:

Martin Gibala of McMaster University in Ontario found that short, anaerobic intense bouts of exercise produced greater improvements in endurance than traditional exercise. In one group, participants exercised for 20-30 seconds for a total of only 2-3 minutes 3x per week. The other group rode a stationary bike for 90-120 minutes also 3x per week. At the end of the 2 week study, the anaerobic group had slightly better improvement in endurance even though they exercised for roughly 6-9 minutes vs. 5 hours for the aerobic group each week.

The research on the fat loss benefits is even more compelling, but I’ll save that for another article. In my personal training practice, we just had a client lose 30lb and 7 inches off his waist in only 10 weeks (200lb to 170lb, 38 inch waist to 31) as a result of dietary modification and metabolic strength training. He had previously been running 3x per week with almost no results to show for it.

Quick Sample Workout

The following workout may seem simple, but it’s brutally effective. If you are in poor condition, or have orthopedic issues, I think it’s best not to try this workout:

1) Dumbbell Clean & Press (with dumbbells between legs) 8-10 reps
2) Kettlebell Swings (if you don’t have kettlebells, use dumbbells) 15 reps
3) Walking Lunges – Approx. 50 feet

Repeat this circuit 3x while resting as little as possible between each exercise (less than 30 seconds) and using as much weight as you can handle with proper form. That’s the workout. If you are not gasping for air by the end then you (1) didn’t use enough weight, (2) rested too much between sets, or (3) are superhuman. For another workout that is similar, check out this Metabolic Conditioning Circuit.

In the NY1 video for your reference, there are 3 general categories of exercises demonstrated, which for some exercises can overlap:

1) Plymetrics – marked by explosive movements that allow your muscles to achieve the greatest force in the shortest period of time and is very effective at improving stamina, balance, speed, agility, and overall athleticism. Examples include jump squats, jump lunges, and burpees.

2) Combination Exercises: combines both upper body and lower body movements, which is taxing on the muscular and cardiovascular systems. Examples include kettlebell swings, or a squat with an upright row.

3) Leg Exercises: lifting heavy enough weights while completing squat and/or lunge movements.

I want to send a special thanks to Kafi Drexel, the NY1 Health and Fitness Reporter, Lauren Mikler, Associate Producer, Elora Murray, NY1 Assistant, and Adrian Husbands, who is the demonstrator and also a Trainer and Registered Dietitian in my training practice.

Let me know if you have any questions, or comments about the segment, or this article by using the comment field below. I would love to hear your thoughts!

What is Dynamic Stretching?

The short definition of dynamic stretching is “stretching as you are moving”. The opposite of dynamic stretching is static stretching, which is the stretching you are probably used to such as reaching down to touch your toes. Static stretching, as the name implies, requires no movement. For a video of me discussing the basics of dynamic stretching, check out this Youtube video: What is Dynamic Stretching?.

Dynamic Stretching Benefits

There are some HUGE benefits to dynamic stretching, which is an excellent full body warm up before any type of intense activity whether you’re about to play sports, or lift weights. Just about every athletic team in the country from little league to professional sports performs dynamic stretching before exercising.

Dynamic Stretching Benefit #1: Full Body Warm Up

The traditional warm up is to walk, or run on a treadmill, or some other low level cardio activity for 5-10 minutes to raise the temperature of your muscles to help prevent injury. Dynamic stretching warms your body up even faster than low level aerobic activity and offers other benefits. I sometimes combine a couple minutes of low level aerobic activity, such as jump rope, or even jumping jacks at the end of my dynamic stretching routine to get my heart rate up. Just an idea!

Dynamic Stretching Benefit #2: Improves Kinesthetic Awareness

The major downside of the traditional warm up routine of jogging is that it doesn’t prepare you for the intensity of your workout and all the different movement patterns that you will likely use. Kinesthetic awareness is the understanding of where your body is in space and time. For example, if you try to touch the tips of your fingers together on both hands, that’s a simple example of kinesthetic awareness, which is very important before working out. Dynamic stretching can mimic the exercises that you will perform during your workout to help your body get used to the movements.

Dynamic Stretching Benefit #3: Improves Flexibility

Flexibility is defined as the range of motion about a joint. Dynamic stretching can help improve the range of motion around the joints in your body to help you perform better and may prevent injury. While some research indicates stretching before, or after exercise may not prevent injury, it certainly does enhance performance and it’s worthwhile in my opinion.

Dynamic Stretching Routine & Exercises

Here’s an example of a dynamic stretching routine I use to get a full body warm up in only a few minutes. I have added detail below each exercise to give you more ideas depending on your fitness level.

Dynamic Stretching Exercise #1: Lunge With A Lean

This dynamic stretching exercise helps loosen up your psoas and hips, while engaging your quads, hamstrings, glutes, and even calves. I love this one! Just remember to complete this exercise slow and controlled to really feel the stretch and reach with your arm. You can also do this exercise while walking forward, instead of staying stationary.

Dynamic Stretching Exercise #2: Side Lunge Touching Heel

This the basic version of a more advanced dynamic stretching exercise you take your right elbow and bring it as close to your heel as possible if you are lunging with your right leg. By just touching your heel with the opposite hand, you still get a nice groin stretch, but it does not open up the hips as much as trying to touch your heel with your elbow.

Dynamic Stretching Exercise #3: Straight Leg Kicks

This is an awesome hamstring stretch, which also brings your core stability into play. Just be careful not to kick too hard, which would turn this from a dynamic stretch into “ballistic” stretch, which means the range of motion is beyond what you can handle comfortably.

Dynamic Stretching Exercise #4: Knee To Chest

You can’t see from the photo below, but as I’m bringing my knee to my chest, I’m also raising my opposite foot off the ground, like a calf raise. This helps you bring your knee those extra few inches higher to accentuate the stretch.

Dynamic Stretching Exercise #5: Arm Circles

I complete this stretch religiously, but I use a more advanced version where I hold 10lb plates, or dumbbells, then circle each arm backwards several times, then forwards. Your shoulder has the largest range of motion of any joint in your body, so it’s imperative to properly warm it up. While I love this exercise, a close second is the T-Pushup (See: Push Up Variations).

I know there is a lot of information in this post, but it’s really just the tip of the iceberg. I hope it gave you a helpful overview of dynamic stretching and you are excited to try this dynamic stretching routine on your own.

If you tried this routine, what do you think?

I have two metabolic conditioning circuits in this post depending on your fitness level. I do the advanced circuit all the time at the end of my workout as an alternative to traditional cardio such as going for a jog. Completing a metabolic circuit at the end of a workout is sometimes referred to as a “finisher” and can significantly improve your cardiovascular health.

You may be thinking- how is it possible to replace aerobic activity with a metabolic circuit? While it was once believed that only aerobic conditioning (i.e. going for a long jog) served to increase cardiovascular health, studies have now shown that anaerobic conditioning (sprinting, or lifting weights intensely) may also condition the heart to a same, if not higher level as aerobic training. A study by Dr. Izumi Tabata showed that athletes completing intense anaerobic sprinting experienced better V02 max improvement than the control group, which followed a 60 minute moderate intensity regimen.

Aside from metabolic conditioning being extremely effective at improving cardiovascular health, burning fat, and raising your metabolism, a few cycles of a metabolic circuit can literally take 5 minutes. That’s my kind of exercise! You won’t believe the lung burn you get despite metabolic conditioning being an anaerobic activity.

NOTE: Metabolic conditioning is not appropriate for beginners, or people who have not worked out in a long time.

Training Instructions

• Rest as little as possible between each exercise

• Rest 1-2 minutes between each circuit (after 3 exercises in a row)

• Complete 3 cycles of either intermediate, or advanced circuit at end of workout

Advanced Metabolic Conditioning Circuit

By the 3rd cycle, you should have a pretty serious lung burn. If not, rest less between sets, or increase the number of reps.

Metabolic Conditioning #1a: Weighted Burpee (10 Reps)

I hold 20-25lb dumbbells in my hands as I do a burpee with a push up. The first set is usually not too difficult, but weighted burpees get really hard by the 3rd round, especially if you are doing this circuit at the end of your workout.

Metabolic Conditioning #2a: Mountain Climbers (30 reps)

Going from burpees to mountain climbers is a smooth transition. There are two primary ways to do mountain climbers, either touching the front foot to the ground as I’m doing it in the video, or keeping your front foot off the ground while simply running in place. It’s up to you what feels better.

Metabolic Conditioning #3a: Jump Rope Double Unders (20 reps)

Consecutive double unders are pretty tough, which means you are spinning the jump rope twice around for every one jump. You may consider doing a double under once every 5 revolutions, or even 10, or not at all. Whatever works for you.

Intermediate Metabolic Conditioning Circuit

To make the preceding circuit less challenging, I modified the exercises to make them easier.

Metabolic Conditioning #1b: Burpee Without Push Up (10 reps)

Instead of using weight and completing a push up, you can do burpees with no weight and no push up. To make the burpee harder, you can also add a jump at the top.

Metabolic Conditioning #2b: High Knees Against Wall (30 reps)

High knees against the wall, which is basically like you are running against a wall and trying to push it down. This is similar to the mountain climber exercise except you are upright, which is easier on your arms/shoulders.

Metabolic Conditioning #3b: Jumping Jacks (30 reps)

Jumping jacks are pretty basic, but one of my favorite exercise for a total body warm up, and in this case, a cardio burnout. By the 3rd round of the circuit, the jumping jacks will not be that easy!

If you give one of these metabolic conditioning circuits a try, let me know what you think!

One of the classic chest exercises is the push up, so I created a push up workout for you that thoroughly engages your chest and abs. I also have a couple more push up workout ideas at the bottom of this article. For an intro video on push ups, check out How To Use Proper Push Up Form.

Push Up Workout Instructions:

Push Up Workout Circuit:

What I enjoy about the following workout is that you hit your entire chest muscle effectively with the different hand positions, while engaging your shoulders and triceps as well. On top of the benefits to your “pushing muscles”, by alternating with abs movements, you can get an intense abs burn. If you think about it, a push up is like a moving plank, so you can get a very intense abs burn while still focusing on your push up workout.

Push Up Workout Exercise #1: Wide Grip Pushup

Push Up Workout Exercise #2: V Ups

For a video demonstration of V Ups, check out this video: V Ups Abs Exercise.

Push Up Workout Exercise #3: Medium Grip Pushups

Push Up Workout Exercise #4: Reverse Crunch

Push Up Workout Exercise #5: Close Grip Pushup

Push Up Workout Exercise #6: Bicycles

Other Push Up Workout Ideas:

The above workout routine is just an example of many different options that are available. Here are a couple more push up workout ideas to try that use a similar framework as the jump rope workouts that I do:

“Pick A Number” Push Up Workout:

My favorite push up workout is very simple. All you do is choose a number, let’s say 150 push ups, then you do as many sets as you need to hit that number while resting about 30 seconds between each set. However many sets it takes you to get to the 150, than that’s how many you have to do. You can then either increase the number, or try decreasing the number of sets it takes you to get to the number you have chosen. This is the classic workout that I did every day for an entire year when I was a teenager, and I still do it now!

“Mix It Up” Push Up Workout:

One way to make the push up a little more dynamic is to choose 3, or 5 variations and complete a few sets of each. That’s a total of 9 to 15 sets of push ups that engage your chest, shoulder, triceps, and core slightly differently. If you haven’t seen my 10 Push Up Variations video, you should check it out (just be careful with the Aztec Push Up!).

Hope these ideas were helpful for you. If you try any of these workouts, please leave a comment below and let me know what you think!