Interval Cardio Chest Workout for Fatloss & A Strong Upper Body

This quick interval cardio and chest workout includes 9 minutes of cardio intervals to burn fat along with 9 minutes of chest exercises plus lunges with curls to build upper body strength and endurance. There's also 2 minutes of quick stretches to prevent injuries.

Start with a 2 minutes moderate intensity warm-up then alternate between high intensity intervals and moderate intensity intervals as indicated in tempo and time. Work at 65% of your target heart rate all the way up to 85% of your target heart rate during the first 7 minutes then work on decreasing the heart rate to 65% on the last 3 minutes. The first 7 minutes of your cardio workout should feel challenging and should get tougher and tougher as you go. The last 3 minutes should feel easier but not easy.

Continue with supersets of the first two chest exercises. Perform 10-15 reps or 30 seconds of each. Rest then repeat two more times. Do the same with the next two back exercises. Finish up with 60 seconds of each stretch.


Exercise
Elliptical
Place your feet on the foot plates and grab the arm handles.
Set your resistance so that it is challenging and start the elliptical motion by pulling machine arm with one arm and push the other machine arm.
Pick a pace that will elevate your heart rate yet let you stay on the machine for a while.


Interval Cardio Chest Workout Tip:
Sets Reps Weight/
Resistance
Tempo Time
1 moderate 2
2 high intensity 1
3 moderate 1
4 high intensity 2
5 moderate 3
Pushups with feet on stability ball
1) Lie face down with chest on flexaball.
2) Take your hands and walk forward allowing the flexaball to roll under your body until the top of your feet are supported by the flexaball.
3) Start position: Place your hands slightly wider than shoulder width, fingers pointing straight ahead, and aligned at the nipple line. Remove one foot and suspend it 4-6 inches above the flexaball.
4) Lower your body (legs, hips, trunk, and head) 4-8 inches from the floor.
5) Return to the start position by extending at the elbows and pushing the body up.
6) Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back.


Interval Cardio Chest Workout Tip:
Sets Reps Weight/
Resistance
Tempo Time
1 10
2 10
3 10
One arm chest press and thrust
1) Walk feet forward allowing flexaball to roll underneath body until it is positioned on mid to upper back region (you may rest head on flexaball). Raise hips to create a “table top” position parallel to floor.
3) Start position: Maintaining stability, bring 1 DB to shoulder and press up positioning DB above the chest with palm facing forward.
4) Lower the DB keeping your forearm perpendicular to the floor and your hand aligned at the nipple line.
5) Let your upper arm go slightly past parallel to the floor and press the DB up to the start position. As you press up forcefully bring the other arm down towards the shoulder.
6) Your body should rotate just a little with this type of movement. Complete prescribed repetitions and then perform with other arm.

Interval Cardio Chest Workout Tip:
Sets Reps Weight/
Resistance
Tempo Time
1 10
2 10
3 10
Standing Chest Press with Band
1. Start by securing the band at chest level behind you and standing with your feet together. To have a more stable stance you can bring one foot in front of the other in a staggered stance(lunge stance).
2. Hold the band with your hands at chest level and your elbows back.
3. Press the bands out away from your body until your arms are extended.
4. Return to the starting position and repeat for the recommended repetitions.

Interval Cardio Chest Workout Tip:
Sets Reps Weight/
Resistance
Tempo Time
1 10
2 10
3 10
Dynamic Lunge and Curl
1. Start by holding the dumbells at your side.
2. Lunge forward and down with your left foot.
3. As you stand up curl the dumbells up to shoulder height. Return to the starting position with the dumbells.
4. Repeat with the opposite leg until all recommended repetitions are completed.

Interval Cardio Chest Workout Tip:
Sets Reps Weight/
Resistance
Tempo Time
1 10
2 10
3 10
Mudra Roll-up
1. Begin standing in a forward bend position feet are hip-width apart toes are facing forward head and arms are relaxed down towards the floor.
2. Bend the knees and interlock the fingers behind the body. Now straighten the legs and reach the arms away from the body slowly, roll the spine up vertebrae by vertebrae until you come back to the standing position.
3. Allow the head to be the last thing that comes up. Keep the palms pressing towards one and other and the shoulders rolled open and back.
4. Repeat this exercise 5 times breathing smoothly and slowly.


Interval Cardio Chest Workout Tip:
Sets Reps Weight/
Resistance
Tempo Time
1 30 seconds
2 30 seconds
3 30 seconds
Hip Flexor Quad Stretch
1. Step out 1-2 feet with one foot.
2. Slowly push pelvis downward and forward until stretch is felt in front of back thigh.
3. Hold for 20-30 seconds. Repeat as prescribed.
4. Remember to keep the low back straight.


Interval Cardio Chest Workout Tip:
Sets Reps Weight/
Resistance
Tempo Time
1 30 seconds each side
2 30 seconds each side
3 30 seconds each side

Get a great upper body by adding planks to your workouts. 7 types of planks that burn fat, tone your upper body, and build a strong core.