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How To Do Cardio Without A Treadmill (837 CALORIE BURN METABOLIC WORKOUT)

On today’s episode of Live Lean TV, I’m showing you how to do cardio without a treadmill, including a metabolic training workout that burns 837 calories.
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When I say, how to do cardio without a treadmill, I’m referring to any traditional cardio machine. So if you think you can only get a good cardio workout by using a a treadmill, bike, or an elliptical machine, this video is for you.

When it comes to cardio, it’s important to keep your cardio workouts fresh and embrace variety.

What does cardio mean?
I define cardio as any type of exercise or movement that elevates and strengthens the cardiovascular system.

If your heart is beating heavy during your workouts, it’s cardio. Regardless if you’re on a treadmill, running outside, or lifting a dumbbell, if it elevates and strengthens the cardiovascular system, it’s cardio.

I want to show you how to get in an amazing metabolic cardio workout, using just one pair of dumbbells.

How To Do Cardio Without A Treadmill
As you will see from my heart rate, you’ll be super surprised to see how high your heart rate increases with one pair of dumbbells.

Here’s how to complete this metabolic training dumbbell workout.

Complete 4 sets of exercise A, resting as little as possible between sets.

Since this is a metabolic training workout, the goal is to complete all the reps and sets, as fast as possible, keeping excellent form throughout.

A. Dumbbell Clean and Press
Sets: 4
Reps: 15

Notes: You may think the dumbbell clean and press is typically a strength building exercise, and it is, but watch how high your heart rate gets, while completing 4 sets of 15 reps. You’ll probably be upwards of 90% of your maximum heart rate. At one point my heart rate reached 97% of my maximum heart rate. I bet you don’t train in that zone when you’re on the elliptical machine.

B. One Arm Dumbbell Snatch
Sets: 4
Reps: 20/arm

Notes: In order to jack up your heart rate, the amount of weight does not have to be super heavy. The reason is simple. The one arm dumbbell snatch is a total body, compound exercise, that moves the weight through a long range of motion. By moving the dumbbell through a long distance, it effectively increases your heart rate. So select a weight that is challenging, based on completing 20 reps/arm, with good form.

C. Single Arm Dumbbell Swing:
Sets: 4
Reps: 20/arm

Notes: Swings are one of the best metabolic boosting resistance training exercises you can do. Not only is it a great cardio exercise, but it also incorporates many muscles in the posterior chain, i.e. the hamstrings, glutes, and back.

D1. Speed Squat
Reps: 10
Rest: as little as possible

D2. Forward Lunge
Reps: 5/leg
Rest: as little as possible

D3. Push Up:
Reps: 10
Rest: as little as possible

During this workout I burned 837 calories.

Plus, with these metabolic training style workouts, you not only training your heart and burning fat, but you’re also maintaining and building muscle.

I hope this workout proves to you how to do cardio without a treadmill.

Thanks for watching and keep Living Lean.


Welcome to Live Lean TV. The online fitness and nutrition show, hosted by Brad Gouthro and Jessica Gouthro, teaching you how to LIVE THE LEAN LIFESTYLE 365 days a year. Watch hundreds of fat blasting & muscle building workouts, easy and delicious recipes, as well as fitness and nutrition tips to get you your dream body (and maintain it 365 days a year). Make sure you click the SUBSCRIBE button for 2 new fitness and nutrition shows every week!

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