Do You dare Try The World's Best Cardio Workout? | Men's Health Magazine Australia

Do You dare Try The World’s Best Cardio Workout?

Interval weight training is arguably the single most effective way to build world-class endurance, strength, and power – winning attributes from the gym to the footy field to the obstacle-racing course.


Prepare to push yourself and reap the rewards.


Are you ready to sweat?

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 Select a total-body lift (section 1), a cardio trial (section 2) and a body-weight finisher (section 3).

Do 10 reps of the lift; then immediately do two minutes of the cardio trial, attempting to reach the suggested distance or numeric goal. Then do all your reps of the body-weight finisher. Rest for two minutes.

That’s the first round; complete three rounds. All of that is one cycle. Now rest for five minutes. Then pick three different exercises and complete another cycle.

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1A/ Goblet Squat

Stand with your feet slightly beyond shoulder width. Cup the top end of a vertical dumbbell with both hands or grasp a kettlebell by its “horns” (the sides of the handle). Hold the weight in front of your chest, your elbows pointing down. Keeping your back straight, push your hips back, bend your knees and squat. Pause; push back up. That’s one rep.


30 kilogram dumbbell or 32kg kettlebell

1B/ Manmaker

Stand holding a dumbbell in each hand. Bend your hips and knees and squat, placing the dumbbells on the floor. Continue to grip the dumbbells as you kick your legs backward into a push-up position. Now row each dumbbell to your chest, one at a time. Do a push-up. Jump your feet forward and stand, pushing the dumbbells overhead as you do. That’s one rep.


12.5kg dumbbells

1C/ Push Press

Hold a pair of dumbbells next to your shoulders, your elbows bent and close to your sides. Brace your abs as you dip your knees so you’re in a quarter squat. Now explosively push up with your legs as you thrust the dumbbells overhead. Pause at the top. Slowly lower the dumbbells, then return to the starting position. That’s one rep.


17.5kg dumbbells

1D/ Clean and Squat

Stand with a kettlebell or dumbbell on the floor in front of you. Push your hips back, bend your knees and grab the weight with one hand. Thrust your hips forward, straighten your legs and pull the weight in close to your chest. Perform a squat, then push back up to standing. Reverse the move and repeat. Do half your reps on one hand and then switch.


25kg dumbbell or 24kg kettlebell


2A/ Row

Set the timer on your rowing machine for a two-minute countdown. Row as far as you can. Goal: 575 metres

2B/ Run

Fire up a treadmill and run as far as you can in two minutes. (Or run laps of an oval.) Goal: 600m

2C/ Ride

On an Airdyne bike, burn as many calories as you can in two minutes. Goal: 60 calories (250 kilojoules)

2D/ Rev Up

Do as many burpees as you can in two minutes. Try to power through the reps. Goal: 30 reps


3A/ Push-up

Don’t try to reach failure in your sets. Instead, stop 3-5 reps short of failure every time. Reps: 50-100

3B/ Chin-up

Split this up into sets of 3-5 reps. If chin-ups are too difficult, you can swap in inverted rows. Reps: 25-50

3C/ Squat

At the bottom, your knees should be bent at least 90°. Reps: 75-150

3D/ Lunge

Break your reps up into sets of 10-20. Reps: 50-100, splitting the reps between legs.

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