Get a Fat-Burning Cardio Workout Without Running At All

Look at your current workout routine. Does it have enough cardio training? Unless you’re running or pushing the pace with HIIT sessions, probably not.

This killer cardio workout from celebrity trainer Jay Cardiello provides a happy medium between those two extremes. He trains clients like 50 Cent and Kevin Love using the same workouts, so you know that the fat-burning conditioning routine is proven to be effective. Jump into the routine, get your heart rate up, and see the results.

Over the course of the eight-week Anywhere, Anytime bodyweight workout program, Cardiello will show you the exact circuits he uses to whip his clients into shape. Each week is focused on a different objective, and Week 7 is designed to kick your cardio up a notch while strengthening your core. You’ll work out four days per week, performing one circuit on Mondays and Thursdays and another on Tuesdays and Fridays.

Week 7: Stretch, Strengthen, and Condition

Monday and Thursday

Tip: Don’t lean forward to grab your ankle. Instead, raise the ankle to come up to your navel, then grab at its highest position.

Tip: Don’t jump, and keep your hips level at all times.

Tip: Aim to drive the hips up as high as possible while maintaining the sprinter position throughout the entire movement.

Tip: Start by jumping from side to side at a moderate distance from the center of your body. As you become more proficient, increase the distance.

Tip: Keep the core contracted at all times throughout the exercise to keep your hips from sagging.

Check out the rest of the program here:

Week 1

WEEK 1, DAY 1

WEEK 1, DAY 2

Week 2

WEEK 2, DAY 1

WEEK 2, DAY 2

Week 3

WEEK 3, DAY 1

WEEK 3, DAY 2

Week 4

WEEK 4, DAY 1

WEEK 4, DAY 2

Week 5

WEEK 5, DAY 1

WEEK 5, DAY 2

Week 6

WEEK 6, DAY 1

WEEK 6, DAY 2

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