Fat Loss and Cardio Training
Got a muscle group or exercise lagging behind?
Click/tap to get my Mass Targeting
Specialization program FREE
Rundown of My Current Fat Loss Diet - The Starting Monday Diet
The diet strategy I've personally refined over more than 30 years of experimentation to get lean while maintaining muscle, strength, and sanity. The entire system is built around strategic carb rotation and making fat loss sustainable long enough for it to actually work.
Tabata-ish Kettlebell Step-Up Swing Interval Training
A highly efficient full-body conditioning workout that combines kettlebell swings, step-ups, and interval training into a four-minute oxygen-debt challenge. Nearly every major muscle group contributes, creating a powerful cardiovascular and muscular conditioning effect in a very short amount of time.
Side Stepping Interval Loaded Cardio Training
A unique loaded conditioning exercise that develops strength, endurance, and stability in the frontal plane—a direction of movement most people rarely train. The lateral stepping pattern challenges the hips, glutes, adductors, core, and connective tissues in ways traditional forward-only cardio simply can't.
Kettlebell Stepping Intervals
A highly effective conditioning workout that combines loaded carries, unilateral loading, and step-up intervals into one brutal cardio session. The uneven kettlebell positions challenge the core, grip, lungs, and lower body simultaneously while keeping the heart rate elevated throughout the workout.
Trap Bar Stepping Intervals
A powerful resistance-cardio exercise that combines the benefits of loaded carries with continuous stepping. The heavy trap bar loading challenges the legs, glutes, core, traps, and cardiovascular system simultaneously, making it an efficient way to build conditioning and muscular endurance in a limited space.
4 Mile Kettlebell, Rock Ruck and Grocery Bag Carry
Long-distance loaded carries are one of the simplest and most practical forms of conditioning. They build work capacity, strengthen postural muscles, and train the body to handle sustained physical effort under load.
Offset Load Kettlebell Stepping
A simple but highly effective conditioning exercise that combines loaded carries with continuous stepping. The offset kettlebell loading challenges grip strength, core stability, and cardiovascular endurance simultaneously while requiring constant postural control throughout the workout.
Weight Vest + One Dumbbell Low Stepping
A practical loaded-cardio variation that combines weighted stepping with offset loading to build conditioning, work capacity, and core stability. The weight vest provides hands-free resistance while the single heavy dumbbell adds a continual stabilization challenge for the trunk and grip.
Safety Squat Bar Low Stepping Intervals for Conditioning
This is essentially resistance cardio performed under heavy load. The combination of stepping and barbell loading challenges the legs, core, postural muscles, and cardiovascular system throughout the entire interval.
Farmers Carry Stepping Loaded Cardio
A loaded-conditioning exercise that combines the benefits of farmer's carries and stepping intervals in a compact setup. Beyond the cardiovascular challenge, the sustained stabilization demands on the shoulder girdle make it an excellent exercise for developing the rear delts, traps, and overall upper-body endurance.
There & Back Farmers Walk Intervals with 500 lbs
A simple but highly effective loaded-conditioning method that combines heavy farmer's walks with repeated short recovery periods. The continuous cycle of carrying, setting the weight down, turning around, and going again develops work capacity, cardiovascular fitness, and strength endurance simultaneously.
One Shoulder Barbell Stepping Intervals for Cardio
A loaded-conditioning exercise that combines stepping intervals with unilateral loading to challenge cardiovascular fitness, lower-body endurance, and core stability simultaneously. The single-shoulder safety squat bar position creates a continual anti-lateral-flexion demand, forcing the trunk and hips to stabilize throughout every step.
Yoke Bar Carry 235 lbs for 2/3 of a mile - Long Distance Loaded Carrying
A long-duration loaded carry challenge that develops conditioning, postural endurance, and whole-body work capacity simultaneously. Carrying a heavy yoke bar over extended distances requires the ability to efficiently support load, maintain posture, and manage fatigue over time rather than relying on short bursts of strength.
Got a Lagging Muscle Group Or a Weak Exercise?
Click or tap here to get my Mass Targeting Specialization program FREE
Site Search
Subscribe to my YouTube Channel
And see every new exercise and training technique when it's released!
Recommended For You...
Return to Prime
This revolutionary approach to building muscle and strength targets your underlying physiology to help reset your muscle clock back 20 years.
Learn the secrets to building muscle after 40, 50, 60 and beyond!