It’s the Friday Fat Burn.

The Friday fat burn usually draws a large crowd to The Training Room  for some reason.

Why do you think?

Let’s do that cardio Friday!

Your heart and lungs will thank you.


Remember that cardio tools come in many different forms.

Cardio doesn’t always mean running, rowing, biking, ski erg etc…


No need to completely destroy yourself in the gym to get results!

It’s ACTUALLY the complete opposite.

Stay fresh and don’t go to complete failure (your training will be more sustainable).

Think LONG TERM results and NOT quick fix.

You can also use kettlebells, body weight movements, med balls, maces etc to get your heart rate up.

FYI, walking is ALSO an amazing way to burn fat efficiently (especially when in a fasted state)


If you are looking to burn more calories duing the day, don’t miss your daily walk. (at least 30 minutes each day makes a HUGE difference especially if you haven’t been doing this).

Back to Friday!

Pick 4 different cardio options on Friday,
  • Kettlebell sport
  • Body weight calisthenics
  • Jump rope
  • Sled
  • Run
  • Bike
  • Ski
  • Row
Here are your intervals for each item.
  • 2 minutes on 1 minute off
  • 1:30 on 45 seconds off
  • 1:00 minute on 30 seconds off
  • 30 seconds on then rest for 2 minutes

Total workout time is 35 minutes.

Have a great weekend!

Here’s one from a few years ago…