You know I love shorter, harder and more advanced workouts for losing fat, building muscle and sculpting the kind of hard body that could cause fender benders when you’re out running around town.

But the fact of the matter is you can’t go hard every single workout, especially when you’re following an aggressive fat loss diet plan.

So speaking of running, one of the most effective ways to add powerful calorie burning workouts to your weekly regimen without risking overtraining, is to use tempo running.

A tempo run (also called anaerobic threshold runs, lactate threshold runs or just threshold training) is basically a moderate duration steady state run done at threshold pace, which is the effort level where your body’s ability to clear lactate can no longer keep up with lactate production.

You’re probably wondering how you’re supposed to know how hard of a pace this is.  Good question.

If you have access to a heart rate monitor, this would be at about 85% of your maximum heart rate.  I prefer to just go by feel, though.  A tempo run should be done at a pace that is uncomfortable, but not impossible, to maintain.  It’s faster than  you’d like to run, but nowhere near the intensity level used with interval training.  Most tempo runs should last 20-40 minutes, depending on your fitness level.

Tempo-pace running is ideal for maximizing aerobic capacity and increasing aerobic efficiency.  This carries over to your weight training workouts and more demanding cardio workouts, where you’ll be able to perform at a higher output without hitting the wall.

Not only does tempo running increase the fat-burning potential of other workouts by allowing you to train more efficiently, but it’s a pretty solid calorie-burning tool in itself.  The icing on the cake is the fact that tempo training is just moderate enough in intensity that it gives your muscles and nervous system a break from the insanity they’re exposed to in other (more hardcore) workouts.

You can take this a step further and perform tempo runs in interval-like fashion.  This segmented threshold training is also referred to as tempo reps, tempo intervals, tempo cruising or moderate interval training.  The standard protocol is of course longer runs done at tempo pace that last anywhere from 90 seconds to 10 minutes, followed by brief rest intervals of about 1 minute, and repeated for 20-40 minutes.

This longer, but less intense form of interval running allows you to accomplish a higher volume of quality training without adding excessive amounts of stress to an already taxed body.  I really like using a cardio workout such as this when I’m feeling a little drained from fasting.

In fact, I did a 30 minute tempo rep run this morning because I knew I wouldn’t have the fuel to attack a more challenging workout (this morning was the tail end of a 31 hour fast I used to get back on track after a few slip ups the past few days).

After a brief warm-up, I ran 90 seconds at a challenging (tempo) effort, recovered at a slower jog for 45 seconds and repeated nonstop for 30 minutes total.  This was just the right blend of intensity and duration and I felt like a million bucks afterward.

Anyways, that’s the skinny on how to use tempo running to get un-fat.  Make sure you’re using this training tactic to your advantage throughout the week.  I’m off to flex in the mirror for a bit.  Be cool.

Your Coach,

Brad Campbell

PS – I just got a new iPhone, in case you’re wondering how I came up with the picture theme for this post.  I must have got screwed ‘cuz my iPhone didn’t come with apps like that.   

I’m in a challenge workout type of mood this week, so get ready to be tortured.  I’m going to put your body through the fat loss ringer…hope that’s cool with you.  Unlike past challenge workouts I’ve posted, this one’s straight up cardio.  It sucks pretty bad, both physically and mentally…but with a solid effort, you’ll get a decent post-workout metabolic bump.

What’s gnarly about this challenge workout is that there’s not much thinking involved.  Okay, there’s no thinking involved.  Lace up your running shoes and let’s get jiggy.

Challenge Workout – Treadmill Torture:

—> After a light warm-up, hop on a treadmill, raise the incline to 6% and turn the speed to 6 MPH.  Next, suck it up and run as far/long as possible, without adjusting the speed or incline.

—> And that’s the extent of this challenge – just see how far (or how many minutes) you can make it before stopping.  Simple enough in details, but kinda torturous when carried out.

*Just don’t let me catch you holding onto the top of the treadmill with your hands.  Nothing is more annoying than seeing people do this.  Don’t be lazy and don’t destroy the effectiveness of your cardio workouts by holding onto (or even resting your hands on) the cardio equipment.

Alright, I’m done preaching.

Go test your mental toughness and cardiovascular endurance by trying this 6/6 treadmill torture challenge workout.

How long did you make it?  Shout it out below in the comments section.

Your Coach,

Brad Campbell

PS – Have you tried my Jason Statham Workout or Megan Fox Workout yet?  Make like Nike and “Just Do It” if you haven’t already.

I’m bringing sexy back like Justin Timberlake, with this cardio workout.  This routine is going to help the Inner Circle guys sculpt their v-taper (like Ryan Reynolds) and the girls tone up and shape their hourglass figure (like Shakira).  It’s so metabolic (aka fat-burning), it’s not even funny.  Plus, you’re going to really feel this in the lower abs, which will give you a nice post-workout tightness where everyone needs it the most (good for those of you who like that feeling that direct ab training gives to you).

15-Minute Cardio Workout – Bringing Sexy Back:

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This is a grueling hybrid cardio workout video I filmed for my Inner Circle members, to have you guys feeling ‘funky fresh.’  And by funky fresh, I mean free of gross body fat and full of long, lean and sculpted muscles.  Just grab a light pair of dumbbells and hit this 10-minute hybrid workout as hard as you can.

Hybrid Cardio Workout (Funky Fresh Routine):

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Here’s a 9-minute cardio workout that uses hybrid training for a whole gang of body sculpting benefits, including toning, shaping and fat-burning.  It’ll kind of feel like I put your body in a blender and held down the ‘pulse’ button, but no worries…it’ll go quick as usual and the end result will be well worth the effort.

I really like this particular cardio workout because you accomplish so much in just 9-minutes.  After all, we’ll be doing nearly every type of training there is, all rolled into one hybrid workout to tone, shape and burn fat.  Time efficiency is the name of the game and if you can get better results in less time, then let’s dance, right?

Cardio Workout – Hybrid Training to Tone, Shape & Burn Fat:

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Let me know how your progress is going in the comments section below.  Also, I’d be happy to answer any of your questions about fat loss, building lean muscle, getting ripped, meal plans, lean body supplements, motivation/mindset, etc.

Make sure you’re getting one step closer, every single day, to building a body like Fergie or Cam Gigandet…

Your Coach,

Brad Campbell

Here’s another body weight cardiovascular workout that was designed to explode your fat loss results.  All exercises in this workout are plyometric-based, which produces more ways for your body to lose weight post-workout (see a summary of these “bonus” fat loss mechanisms right here —> hardbody fat loss).

This will take just 7 1/2 minutes, but will give you an extra day or two of increased calorie burning super power.  That’s a pretty sweet return on your workout investment if you ask me.  Don’t let the lactic acid in your legs slow you down…keep pushing through the burn because it’ll be over before you know it.  Crush it.

Plyometric Cardio Workout for Fat Loss Explosion:

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I just got done filming this body weight workout that you can use for a metabolism-boosting cardio session.  If you want to lose the unsightly body fat and replace it with long, lean muscles, you’ll have to drastically increase your resting metabolic rate and expose your body to plenty of weight bearing exercises.

This is a good reason to include mild strength training during your cardio workouts (as opposed to the typical 60 minute treadmill runs that only work the leg muscles at a very low intensity).

The body weight circuits I’ll have you doing during this cardio routine will not only burn a decent amount of calories and spike post-workout fat-burning, but it’ll also be very taxing to all muscle groups. 

This gives us 4 separate mechanisms by which we can improve overall fat loss:

—> calorie burning during the intense workout

—> circuits performed in interval fashion causes a prolonged increase in calorie burning after the workout has ended (anywhere from 12-72 hours, depending on your level of effort)

—> by working all muscle groups at a higher intensity and resistance (as compared to standard cardio like jogging or cycling, which only works half the muscle groups at low intensities, at best), the body has to work harder post-workout to repair muscle fiber damage.  This leads to additional calorie burning.

—> because we actually worked multiple muscle groups with a challenging load – even though this is a “cardio” workout – we’ll benefit from the increase in resting metabolic rate, thanks to new lean muscle.

—> count ‘em…not one, not two, not three…but four ways to burn fat faster with this body weight workout.  Can you say hardbody?

Body Weight Workout for the Ultimate Hardbody:

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Today I’m bringing you yet another short, sweet and fat-torching cardio workout.  This 9-minute cardio workout I just filmed for you has that ‘randomness factor’ that’ll give your body a new look it hasn’t seen before.

I use these types of creative and refreshing cardio workouts because they keep you from getting bored; they produce more fat loss in less time; and they make your body deal with exercises and workout situations it’s never had to conquer before…this leads to a higher revving metabolism and more blubber-burning firepower.  In the end, you’ll have a new lean body with ‘supa dupa’ sex appeal.

Enjoy the workout and don’t let my swimming trunks blind you, haha.

9-Minute Cardio Workout for Supa Dupa Sex Appeal

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This is a 12-minute, intermediate-level cardio workout routine.  We’ll be doing jump training (plyometrics) ‘cuz it’s the “awsomest” for raising metabolism post-workout, plus you’ll burn a lot of cals during the workout itself.  If you can’t keep up with my pace, feel free to adjust the workout to your current level of fitness.

You can either slow down the pace, pause the video for a lil extra break, or do some of the jumps less aggressively until you get more stamina.  Make improvements each time you repeat the workout, until you can follow along the entire 12-minutes, without missing a beat.  Work hard…

12-Minute Intermediate Cardio Workout (Jump Training):

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This 6-minute interval cardio workout I have for you today give a whole new meaning to the term rapid fat loss.  Not only is the workout extremely rapid at just 6-minutes in length, but the strain this routine puts on your body makes it difficult to recover.  When your body has to work hard post-workout to restore things to normal, guess what happens?  Rapid fat loss, due to the “afterburn” effect we caused.

You’ve probably heard the phrase “work smarter, not harder.”  Well when it comes to fat loss, weight training for lean muscle and dieting for a lean body, my motto is “work smarter AND harder…but do it in less time and get better results.”

You’ll need a light pair of dumbbells and just 6-minutes to TKO this workout (that’ll make sense when you watch the video).  Use this as your cardio workout for the day or do it after a weight training session to further boost metabolism.

6-Minute Interval Cardio Workout for Rapid Fat Loss:

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