Strength-Based Cardio Workouts for Shredded Gains

Strength-Based Cardio Workouts for Shredded Gains

The Benefits of Unconventional Cardio Workouts

Unconventional cardio is a game-changer for anyone who wants to burn fat without sacrificing muscle mass. Unlike traditional steady-state cardio, which can sometimes eat into your strength and size, strength-based cardio workouts maintain and even build lean muscle while elevating your heart rate. These workouts are a time-efficient way to burn calories in less time, and the explosive nature of these exercises ramps up your metabolism post-workout, meaning you’ll continue burning fat even after you’re done.

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How to Progress Your Workouts and Measure Success

As with any training program, progress is key to seeing results. You can adjust these strength-based cardio workouts in several ways to ensure you’re constantly improving. Here’s how I’ve done it with both my training and when working with athletes:

Increase Time or Rounds:
For AMRAP and EMOM workouts, one of the easiest ways to progress is by adding more rounds or increasing the duration of work. Start with a manageable amount, then add 1–2 minutes or an extra round each week. For example, if you’re doing a 10-minute EMOM, add another 2-3 minutes each week to push your endurance and strength.

Add Weight:
For exercises like sled pushes, thrusters, or kettlebell swings, increasing the load will challenge your strength and keep your progress moving forward. This could mean adding more weight to your sled, using heavier kettlebells, or upgrading to a heavier barbell for thrusters. When working with clients, I’ll often bump the weight once they can complete a workout without struggling to maintain proper form or intensity.

Shorten Rest Periods:
Another way to make these workouts more intense is by reducing your rest times between rounds or exercises. This increases the cardiovascular demand and tests your muscular endurance. Start by cutting down rest by 10–15 seconds each week, and notice how your conditioning improves.

Track Reps:
For AMRAP or TABATA-style workouts, track how many reps you complete in each set or round. As you progress, you should see an increase in the number of reps you can do within the given time frame. I’ve found this to be a great way to measure strength gains and endurance improvements over time.

Focus on Efficiency:
In EMOM or interval workouts, finishing the exercises faster while maintaining form is a great way to gauge progress. Finishing your sets earlier with more time to rest is a clear sign that your stamina and strength are improving.

5 Strength-Based Cardio Workouts for Shredded Gains

Pyramid AMRAP Sled Push & Kettlebell Swing Combo

• Perform as many rounds as possible (AMRAP) in the given time frame, increasing time intervals as you progress.
• 30 seconds: Sled push (as heavy as possible, 20 meters)
• 30 seconds: Kettlebell swings
• Rest: 1 minute
• After each round, add 15 seconds to both the sled push and kettlebell swings. Continue for 5 total rounds or until failure.
  Why it works: Sled pushes ignite your quads, hamstrings, and glutes while demanding significant cardiovascular effort. Kettlebell swings build explosive hip power and elevate your heart rate, creating a metabolic furnace for shredding fat.

TABATA Thrusters & Battle Ropes

• Perform 20 seconds of work followed by 10 seconds of rest for 8 total rounds (4 minutes).
• Exercise 1: Thrusters with dumbbells or a barbell
• Exercise 2: Alternating battle rope slams
• Why it works: TABATA intervals are a proven fat burner. You’re working the upper and lower body simultaneously by pairing thrusters with battle ropes. Thrusters target your legs, shoulders, and core, while battle ropes keep your heart rate sky-high and boost upper-body endurance.

Interval Med Ball Circuit for Strength & Power

• Perform each exercise for 40 seconds, followed by 20 seconds of rest. Complete 4 rounds.
• Exercise 1: Med ball slams
• Exercise 2: Rotational throws (alternating sides)
• Exercise 3: Overhead med ball lunges
• Why it works: Med balls provide a dynamic way to train full-body power. These intervals target multiple planes of movement, building rotational strength and coordination while still giving you that intense cardio burn.

5-Minute Mini AMRAP: Kettlebell & Bodyweight Burnout

• Set a timer for 5 minutes and perform as many rounds as possible of the following:
  5 Kettlebell cleans
  10 Pushups
  15 Air squats
• Why it works: This short, intense AMRAP challenges your endurance and strength simultaneously. The cleans hit your posterior chain and shoulders, while bodyweight moves keep your pace fast and consistent, turning it into a fat-burning cardio session.

EMOM (Every Minute on the Minute) Sled Push, Thrusters & Battle Ropes

• At the start of every minute, perform the following exercises. If you finish early, rest for the remainder of the minute. Continue for 10-15 minutes.
• Minute 1: Sled push (20 meters)
• Minute 2: 10 Thrusters (with dumbbells or barbell)
• Minute 3: 15 seconds of battle rope slams (max intensity)
• Why it works: EMOM workouts help you develop pacing and endurance. The intensity spikes during each minute as you try to finish the exercises as quickly as possible, building not just muscle but mental grit and cardiovascular capacity.

Conclusion

Incorporating strength-based cardio workouts into your routine can be a game-changer for your fitness journey. By challenging your muscles and cardiovascular system in unique ways, you can shred fat while building lean muscle and boosting your overall fitness. Remember to progress your workouts by adjusting the intensity, volume, and frequency, and don’t be afraid to mix and match exercises to keep things interesting. With consistent effort, you can achieve the physique and performance you desire.

FAQs

• Q: What is a strength-based cardio workout?
  A: A strength-based cardio workout is a type of exercise that combines strength training with cardiovascular exercise to improve muscular endurance and burn fat.
• Q: What are some examples of strength-based cardio workouts?
  A: Examples include sled pushes, kettlebell swings, thrusters, battle ropes, med ball exercises, and EMOM (Every Minute on the Minute) workouts.
• Q: How often should I do strength-based cardio workouts?
  A: Aim to do strength-based cardio workouts 2-3 times per week, with at least one rest day in between.
• Q: How many calories should I burn with strength-based cardio workouts?
  A: Depending on your intensity and duration, you can burn anywhere from 200-800 calories in a single strength-based cardio workout.