Alright Inner Circle crew, this cardio workout is what separates the "hard bodies" from the "softies" who never look better than average.  This is a super advanced interval cardio workout that will take just 8-minutes of your precious fat-burning time.

---> Girls, this is going to give you one slammin' booty, tight thighs and awesome muscle tone.

---> Guys, this is going to turn those chicken legs into highly defined, athletic-looking legs (without making you stocky or bulky).

---> Everyone, this explosive cardio workout is going to incinerate unwanted blubber from your soon-to-be lean body (DUH...this is what we do, baby).

You'll need one pair of dumbbells - err on the side of using too light of dumbbells the first time you try this workout.  Any time you do an advanced cardio or weight training workout, there's going to be an increased risk of injury.

Some of you may even want to do this workout for the first time with strictly body weight and then progress to heavier dumbbells as you repeat the workout in later weeks.

We're going to be doing dumbbell squats (or body weight squats - whichever is more appropriate for you) in interval fashion.  On top of that, you're going to be using an explosive movement through the eccentric (or lowering) phase.

To review explosive training, especially eccentric explosion (that just means going fast through the lowering phase of the exercise), you may want to re-read this blog post ---> Explosive Training for Fat Loss

This will seem really awkward and backwards at first, but believe me when I say this is an ADVANCED body transformation solution.  I'm going to be asking you to try new things, to go against the myths you've come to believe as truths and to put your trust in me.

In the end, you'll achieve much faster fat loss, quicker gains in lean muscle and a more fit and attractive body in way less time.  Cool beans, right?  Without further ado, let's drop it like it's hot.

Cardio Workout - Explosive Eccentric Squats:

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Are your legs on fire?  Are you nauseous?  Thought so.  This is the occasional price we have to pay to look better than everyone else (wink).  Also, I think I accidentally said "type I" muscle fibers in the video...I meant to say "type II" muscle fibers have the greatest ability to burn more fat and sculpt more lean muscle.

If you have questions about this explosive cardio workout, about eccentric explosion in particular, or about the benefits of selectively working type II (fast twitch) muscle fibers...just leave a comment below this post.

Expect to be sore the next few days (sorry bout that).  For you next muscle building workout, go ahead and reference this page: Workout Routines To Build Muscle...

Your Coach,
Brad Campbell

This is a body weight only, 8-minute interval cardio workout that you can use when you're strapped for time, to improve your rate of fat loss.  Don't be fooled by the shortness of this workout...8-minutes actually seems like an eternity with this "burpee hell" I'm about to put you through (I'm doing my evil laugh as I type this).

This interval cardio workout is perfect when you want to knock out a morning cardio session, but you woke up kind of late and don't have much time.  We'll be doing hardcore intervals of burpees and you should know by now that the burpee is king when it comes to body weight exercises that get the job done.

Like I said, you can use this workout as a "stand alone" cardio workout for the day, or you can add this after any of your workout routines to build muscle to tap into stubborn fat stores.  Go all out because we only have 8-minutes to punish our bodies and cause enough disturbance to spike metabolic rate.

8-Minute Burpee Interval Cardio Workout:

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Remember to use the most advanced form of burpee possible. To see the various ways to do burpees, watch this video ---> Best Body Weight Exercise

Go hard.

Your Coach,

Brad Campbell

I decided to film a short interval cardio workout video the other day with one of my personal training clients.  You've heard me preach over and over about the benefits of using interval-based cardio workouts in place of longer, slower cardio workouts.

Again, the primary reason for this is because of the additional boost in metabolism you will experience over the next 12-72 hours after completing an intense interval workout.

When it comes to fat loss, we want to focus on a given workout's ability to burn the absolute most calories possible both during the workout AND after the workout has finished.  If you want to cash in on the 'afterburn' effect, start using interval workouts immediately.  You'll save time and get greater results when you're not even working out...sounds like a win-win situation to me.

The only downside to using interval cardio workouts is that they are very challenging and uncomfortable to get through...you'll have to suck it up and learn to deal with the lactic acid.

And speaking of uncomfortable (yet very effective), check out the video below to see an example of a challenging interval cardiovascular workout.  Jon is one of my personal training clients who is kicking major ass...he was nice enough to let me film this dumbbell boxing interval workout, which puts your body through total chaos and forces a higher metabolism to 'restore normalcy.'

It started pouring (random for Arizona) after our first set...so this is short and sweet, but you'll get the idea.

Interval Cardio Workout:  Dumbbell Boxing Intervals

Let me know what you think of this brutal dumbbell boxing interval workout.  Thanks again to Jon for showing us how it's done.

Your Coach,

Brad Campbell

PS - Want more advanced workout videos you can do from the comfort of your own home? Just enter your name and email in the blue box below, then check  your email for the hook-ups.  This is ONLY for people who want a lean, ripped physique... we don't 'do' big and bulky at TopFatLossTrainer.

Here are 5 awesome reasons interval cardio will change your body fast and make you colder than a polar bear's toenails (now that's cool)....

1) It's quicker. If you are constantly reassuring yourself you're too busy to workout...and if 45 minutes sounds like an eternity to commit to exercise, then start working out for 7 minutes using high intensity intervals.

I won't bore you with technical research that backs up this recommendation. Instead, I'll just say I've maintained a single digit body fat percentage working out as little as 7-11 minutes 3-4 times per week using interval-based training!

If you think this sounds too good to be true and there has to be a catch, let me say that this will be pretty much the most uncomfortable 7ish minutes of your life.

The key is INTENSITY and extremely short rest periods, which force you to repeat these demanding 'rounds' over and over again when you're nowhere near ready to be doing them. The bright side is as soon as you start, you only have a few minutes left.

2) Mental toughness.  You're probably starting to see a theme to my workouts- challenging, intense, efficient, effective and confidence-building! It's hard to explain until you've actually done it....but, pushing yourself way past your comfort level really changes the way you view life.

All of a sudden that annoying phone call you have to make Monday afternoon is a piece of cake because your brain becomes programmed to conquer these challenges that are thrown at you.

You realize that nothing you do in a given day is near as hard as the workout you put your body through and this really opens you up to becoming more productive and positive in other aspects of life.  That's a pretty sweet secondary effect to working out if you ask me....

3) More fat loss. Again, intervals do a nice job of burning calories and fat during a workout, but the really cool thing is the calories and fat this type of training burns up after you finish the workout.

I compare this to making money while you're not actually at work. Wouldn't you like to lose body fat while you're at home hanging out with the fam, watching a movie? Intervals done the right way will grant you this luxury.

4) Won't STRIP lean muscle. Because interval training is generally performed in short, intense spurts of 30 sec to a couple of minutes....you are actually working your body in a way that favors muscle growth.

This type of anaerobic training is very similar to weight training. Also, because the duration is much shorter, you will be less likely to burn valuable muscle tissue for energy. On the other hand, long, slow-paced cardio workouts can strip your body of metabolism boosting muscle mass (think marathon runners) if you overdo it.

5) Keeps things refreshing. Intervals can be performed in so many different ways, making it ideal for anyone who is bored with their standard exercise regimen.

My favorites include sprinting, explosive jumps, shadow boxing with dumbbells and using the 'old-school' exercise bikes (the ones with moving handles to work the upper body as well).  Any activity you can think to do HARD for a short duration, follow with a rest period and repeat several times...works great.

If you're new to interval training, start slow and perform the 'working' part of the interval workout at about 60% effort. After 2 weeks, increase this to 70%, and so on until you can perform the intervals at near 100% effort.

I recommend using intense intervals in conjunction with total body (highly metabolic) weight training workouts and 1 or 2 standard (slow and steady) cardio sessions for a comprehensive, "body fat can kiss your new and improved skinny butt goodbye" exercise program.

For an exact outline of how to schedule your weekly workouts for best results, just check out this video:  weight loss workouts.

Okay, so having said all of that...is high intensity interval training the ONLY way to go for EVERYONE out there?  Absolutely not.  There are still major benefits associated with long, slow cardio workouts that cannot be matched with interval training.

On top of that, intense interval training is just not practical for everyone.  True beginners, extremely overweight people, those with certain injuries and others who really enjoy the more traditional (long and slow) cardio workouts....all would be best suited to stay with the slow-go cardio.

For everyone else, however, make sure interval training becomes a staple in your overall exercise program!

Your Coach,

Brad Campbell

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