Stage Three: Cardio


The Breakdown

Since the main focus of the third stage is getting shredded you are going to do a lot of cardio. You must try to get in 6-7 cardio sessions per week.

On weight training days you must do a 20 minute mid intensity cardio session before and after lifting. On the three remaining days that you aren’t lifting you’ll be doing a 20-30 minute HIIT sessions with a 5 minute warm-up and cool-down. Preferably workout in the morning, since HIIT training in the morning will increase your body’s metabolism for the rest of the day. An increased metabolism helps your body burn fate throughout the day, a great benefit when you’re looking to get shred, since you’ll lose the most fat in the shortest amount of time possible.


HIIT is a shots but intense cardio workout that’s build around switching between running and jogging. You start with a 5 minute mid intensity jog, after this warm-up you alternate between jogging and sprinting at full speed. You do this at a 2:1 ratio, this means that after 30 seconds sprinting you spend a minute jogging. You continue this cycle for 15-30 minutes depending on your cardiovascular endurance level. A typical HIIT workout exists out of 6-10 cycles, you finish the workout with 5 minutes of low intensity jogging to cool down.

After you’ve finished your cycles (usually around 6-10 cycles) you finish up the workout with 5 minutes of low intensity jogging to cool down.

Cardio Routine Daily Schedule
Day Time Length
Monday Pre & Post-Workout 20 mins (each)
Tuesday Morning ~ 30 mins (HIIT)
Wednesday Pre & Post-Workout 20 mins (each)
Thursday Morning ~ 30 min (HIIT)
Friday Pre & Post-Workout 20 mins (each)
Saturday Pre & Post-Workout 20 mins (each)
Sunday Morning ~ 30 min (HIIT)

Move on to → Stage Three: Diet