Challenge – Cardio & Abs

Cardio Training Types & Recommendations

LISS = Low Intensity Steady State 

LISS cardio maintains the same speed through the whole session, and is easy to get through. Morning walks is a good example of this, and the benefits include burning additional calories while allowing your body to still recover from weight training.


HIIT = High Intensity Interval Training

HIIT cardio gets your heart rate very high for short periods of time followed by short recovery phases. Sprints are a good example of this, as well as sled pushes. The benefits include burning more calories in a much shorter period of time, however can stress your body out a lot more than LISS.

LISS Recommendations

Pick one of the following:

  • 10,000 steps goal per day (track using a fitbit, apple watch, iPhone, etc)

  • 30 minutes power walk 3-5 days per week, anytime of the day

  • 70,000 steps total for a 7 day period (can vary day to day)

HIIT Recommendations

Pick one of the following:

  • Rower 30:30 (30 seconds on, 30 seconds rest) 10 intervals total, 2-3 days per week, after a weight training session or anytime on a rest day

  • Bike Sprints (15 seconds sprint, 45 seconds rest) 6-10 intervals total, 2-3 days per week, after a weight training session or anytime on a rest day

  • Moderate-Heavy Sled Pushes 10m pushes, 10 rounds, 2-3 days per week, after a weight training session or anytime on a rest day

  • Conditioning Circuits listed below can also be considered as HIIT sessions.

HIIT + LISS Combinations

If you’d like to push things harder, you can complete both the HIIT & LISS sessions each week, however limit to 2 HIIT sessions per week in combination with 3-5 days of LISS sessions.

Abs Routines – 2-4 sessions per week

Option 1
3 sets of 15 reps in a circuit fashion.
1: Weighted Crunches
2: Hanging Leg Raise
3: Deadbugs
4: Weighted Side Bends
5: Russian Twists
Option 2
3 sets of 12-15 reps straight sets
1: Decline Bench Crunches
2: Bench Knee Tucks
3: Russian Twists
4: Abs Rollouts
Option 3
4 sets of 10 reps straight sets
1: Weighted Decline Bench Crunches
2: Cable Crunches
3: Weighted Russian Twists
4: Abs Rollouts
5: High Plank (60 seconds)
Option 4
4 sets of 20 reps in a circuit fashion
1: Situps
2: Low Plank (60 seconds)
3: Bicycle
4: Side Plank (60 seconds each side)
5: Lying Leg Lifts
6: High Plank (60 seconds)

Conditioning Circuits – Limit to 3 sessions per week

30 seconds rest between intervals.
Option 1 – Medicine Ball Based
3 sets of 30 seconds per exercise in a circuit fashion.
1: Overhead MB Wall Pass
2: Perpendicular MB Wall Throw
3: MB Chest Pass
4: MB Rotational Slam
5: MB Push Ups (10 reps)
Option 2 – Dumbbell Based
3 sets of 8 reps in a circuit fashion.
1: DB Goblet Squat
2: DB Reverse Lunge
3: DB Push Press
4: DB Single Leg RDL
5: DB Renegade Row
Option 3 – Body Weight Based
4 sets of 10 reps in a circuit fashion.
1: Push Ups
2: Burpees
3: Walking Lunges (10 per leg)
4: Lateral Box Blasts/Jumps
5: High/Low Plank Switches
Option 4 – Combination
3 sets of 30 seconds in a circuit fashion.
1: Battle Ropes
2: Cable/Banded Curls
3: Lateral Box Blasts/Jumps
4: MB Slams
5: Straight Leg Situps

Glute Circuits – Up to 5 sessions per week

Low resistance allows for frequent training. Can be attached to any workout or performed any time of the day.
Option 1 – Body Weight Based
3-4 sets total in a circuit fashion.
1: Single Leg Hip Thrust (10 per leg)
2: Box/Bench Stepups (10 per leg)
3: Glute Bridges (15 reps)
4: Bent Knee Reverse Hypers (15 reps)
5: Frog Pumps (20 reps)
Option 2 – Resistance Band Based
3-4 sets total in a circuit fashion.
1: Banded Hip Bridge (15 reps)
2: Banded Clam Shell (15 reps per side)
3: Banded At Knee Side Step (15 steps each way)
4: Banded At Ankle Side Step (15 steps each way)
5: Banded At Knee Deep Squat (15 reps)

Denver’s Abs/Glutes/Cardio Combination

A great way to incorporate all training types in your week would be:

  • 10,000 steps per day

  • Rower session one day of the week

  • Conditioning Circuit session one day of the week

  • Abs Circuit as a warm up for each weight training session

  • Glute Circuit at the end of each lower body session