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Brandon Carter | Start Here

20 Minute Extreme Cardio Training for Rapid Results




Are you ready for some extreme cardio training?

Hardly anyone looks forward to cardio training. It's certainly not an activity people would call "fun." The fact remains, though, that amazing bodily transformations aren't exactly achieved by sitting on the couch.

If you want to turn your body into a fat-burning furnace, then you're going to have to make extreme cardio training a part of your routine. No, it's not going to be fun, and you might even need a puke bucket by your side. But if you're willing to put in the grind for as little as 20 minutes per training session, then you will reap enormous rewards.

The 20 minute workout is known as the HIIT Workout Routine. Here is a live training session we conducted in New York City.

As you can see from that, extreme cardio training isn't for toddlers. Here is a breakdown of this

HIIT Workout Routine

Warm Up:

  • Arm Circles
  • Neck rolls

Exercise 20 second intervals:

Round #1
  • Burpees
  • Rest
  • Jump Lunges
  • Rest
  • Iron Butterflies
  • Rest
  • Roman Twist
  • Rest
  • One Leg Burpee
  • Rest
  • One Leg Burpee
  • Rest
  • Bicycles
  • Rest
  • V-Ups
  • Rest
  • Jumping High Knee
  • Extended Rest
Round #2
  • Burpees
  • Rest/Plank
  • Jump Lunges
  • Rest/Plank
  • Iron Butterflies
  • Rest/Plank
  • Roman Twist
  • Rest/Plank
  • One Leg Burpee
  • Rest/Plank
  • One Leg Burpee
  • Rest/Plank
  • Bicycles
  • Rest/Plank
  • V-Ups
  • Rest/Plank
  • Jumping High Knee
  • Extended Rest
Round #3
  • Iron Butterflies
  • Rest
  • Roman Twist
  • Rest
  • Spider-Man Plank
  • Rest
  • Rising Toe Touch
  • Rest
  • Iron Butterflies
  • Rest
  • Roman Twist
  • Rest
  • Spider-Man Plank
  • Rest
  • Rising Toe Touch
  • Rest

Why does cardio work?

What makes this workout totally fantastic for your body is the short bursts of energy. You'll be working your short twitch and long twitch muscles in this. You'll be working your anaerobic and aerobic systems for this. You'll wake up your lymphatic system. You'll jump start your metabolism and you'll have your fat burning furnace burning for hours afterwards.

Extreme cardio training should tax your body. So if you're a beginner follow the beginner level example in this video. You don't have to do it full speed like me on Day 1. Just go hard and put in the work.

What's Next?

Check out my program The Simple Shredded Solution for more information about burning fat and building muscles.