Sexy Back Core and Cardio Training for Rapid Fat Loss

Core and Cardio Training. Do they belong in the same sentence?

Running uses more body parts then a machine and also is a more “functional” means of exercising. You also need a strong core to keep the body in the most optimal training level.

On off-days or post-workout, I want you walking, jogging, running, and/or sprinting. You can do this in a gymnasium or outdoors or wherever you have room to run. Movement in a linear fashion,(walking straight) is a movement that we perform everyday.


This idea of interval training also applies to other cardio devices like bikes, stairmaster, treadmill, elliptical, etc… Interval training is going to burn more calories and rev up your metabolism. Best to do in the mornings or midday so energy and metabolism will be running high all day. It’s still okay to perform in the evenings but BEST early in the day. Make sure to push yourself and be huffing and puffing hard right before each Walking period.

Try this out 4-week cardio program at home. Start at your fitness level and move up every week. Copy and save this cardio program or print it off.

WEEK 1 - 20 minutes. 3-4x/week

Jog 30 seconds. Run 15 seconds. Jog 30 seconds. Run 15 seconds. Walk 30 seconds. Repeat.

WEEK 2 - 25 minutes. 3-4x/week

Jog 30 seconds. Run 30 seconds. Jog 30 seconds. Run 30 seconds. Walk 60 seconds. Repeat.

WEEK 3 – 30 minutes. 3-4x/week

Jog 20 seconds. Run 20 seconds. Jog 20 seconds. Run 20 seconds. Jog 20 seconds. Run 20 seconds. Walk 60 seconds. Repeat.

WEEK 4 - 30 minutes. 3-4x/week

Jog 20 seconds. Run 30 seconds. Sprint 10 seconds. Jog 20 seconds. Run 30 seconds. Sprint 10 seconds. Walk 90 seconds. Repeat.

We’re all busy, but we NEED to MAKE time to do this. It’s less than an hour of your time. What can you quit to achieve your goals? Quit watching a TV program? Quit hanging out with a friend that’s not helping you achieve your goals? Quit going out to eat and spending money on crap? Quit playing on the internet looking up stupid stuff? What can you quit? What will you quit?

Try out this cardio and core training program at home on your own.

This core sequence is called "The Finisher." Watch the movie below and leave me a comment below to let me know what you think.




Sexy Back Core and Cardio Training for Rapid Fat Loss