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30 Day Challenge Week 2: Check in With Your Coaches

450 Rep Home Cardio Workout - Total Body Endurance Cardio Workout to Banish Fat

24 Min • Total Body
  • View on YouTube
    • Training Type Cardiovascular, Toning
    • Equipment Dumbbell, Mat, No Equipment
    • Membership Free

    Overview

    Kelli profile picture
    Kelli

         There are pros and cons to doing very high numbers of repetitions, and in this case, "very high" means over 100 total reps for any given exercise. Especially when doing over 100 repetitions you enter a realm of diminishing returns where your body stops making progress in strength and/or endurance and actually starts to cause enough damage that you can stall your progress or even back slide.  This is basically a version of over training just like doing too many (or too intense) workouts more often then your body can handle.



         The pluses of high repetition workouts however is that they can expend a large number of calories in a relatively short period of time, which makes them well suited for those looking to lose weight or keep it off. They also improve muscle tone and endurance which can help increase energy levels throughout your day as well as keep your metabolism high so you burn more calories even when you are not working out.

         What we have done with this routine is try to combine the best of both worlds, by restricting the number of total repetitions to 50 per exercise but adding in multiple exercises. What this does is keep from over taxing one specific muscle group or movement chain (multiple muscles used in single motion) which can cause too much stress to the point of injury and regressing.  This approach still focuses on fatiguing any given muscle group to the point of your body wanting/needing to increase endurance and/or strength, without going too far.

         With this style of high rep training you are able to improve endurance and overall muscle tone and do it with a routine that does not feel like you are actually doing that type of workout. You are even able to burn a large amount of calories without feeling overtired, allowing you to even move more quickly through the repetitions, all because of using exercises that focus on very different areas of the body.  This routine can burn from around 9 calories per minute on the low end and up to 15 calories per minute on the high end, giving you a 240 to 360 total burn for this 24 minute routine.


    Workout Structure

    • 10 Repetitions per exercise; one set of each exercise per round; with a total of 5 rounds

    9 Exercises:

    • Jump Squats
    • Push Ups
    • Jumping Jacks
    • Toe Touch Crunches
    • Burpees
    • Back Bow with Hamstring Curl
    • Clean and Press
    • Tricep Dips
    • Reverse Lunges

    There is no warm up or cool down in this video; make sure to do both.