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If you’re looking for a new program to add to your routine, you may want to give Tabata try. Tabata training is a high-intensity interval training (HIIT). The idea for Tabata training originated from the world of athletes, as many of our workout ideas do. Dr.

Izumi Tabata, a professor at the Faculty of Sport and Health Science at Ritsumeikan University in Japan, along with the head coach of the Japanese speed skating team, wanted to find out if very short bursts of high intensity exercise, followed by even shorter rests, would improve the. But, what is Tabata? Here’s the lowdown! What are the benefits of Tabata HIIT training exercises?

Tabata is a form of cardiovascular exercise, very similar to HIIT (high intensity interval training). Tabata training includes eight rounds, each consisting of 20 seconds of. So, what is Tabata?

The Tabata protocol was created by Japanese professor Dr. Izumi Tabata, who researched how to efficiently train their Olympic speed skating team. Here’s the very scientific background: in 1996, Tabata and his colleagues conducted a study that compared moderate-intensity continuous training at 70% of maximal oxygen. What Is Tabata? Tabata training is so called because of a study by Professor Izumi Tabata who, at the National Institute of Fitness and Sports in Tokyo, conducted research on two groups of athletes.

What is Tabata Training? When fitness enthusiasts and trainers talk about “Tabata training” or the “Tabata Protocol”, they are referring to a type of high intensity interval training.. This training protocol involves performing a particular exercise (or exercises) at. Tabata training workouts alternate between 20-second intervals performed at max effort and 10-second stages of rest, repeated 8 times in four-minute period. Dr.

Tabata took two groups and put them on an exercise program for six weeks. The control group did one hour of moderate-intensity exercise five times a week. Tabata training was born after Japanese scientist Izumi Tabata and his colleagues compared the results of moderate intensity training and HIIT. The study evaluated two groups of speed-skating athletes.

The first group trained on ergonomic cycles at moderate intensity for one hour, five days per week, for a. More: What is Tabata Training? The All-Out Workout. The formula for a Tabata workout is simple: 20 seconds of all-out effort, followed by 10 seconds of rest.

Again, just because it sounds simple and short, don’t make the mistake of thinking that it’s easier. These efforts will require max effort.

List of related literature:

During high-intensity (i.e., >60% 1-repetition maximum [1RM]) resistance exercise, fast-twitch fibers are heavily recruited, and they quickly fatigue as their glycogen content is utilized.

“NSCA’s Guide to Sport and Exercise Nutrition” by NSCA -National Strength & Conditioning Association, Bill Campbell, Marie Spano
from NSCA’s Guide to Sport and Exercise Nutrition
by NSCA -National Strength & Conditioning Association, Bill Campbell, Marie Spano
Human Kinetics, Incorporated, 2011

Special Training considerations method Mode Intensity | Frequency | Duration | Progression Goals and comments Aerobic |.

“Clinical Exercise Physiology” by Jonathan K. Ehrman, Paul M. Gordon, Paul S. Visich, Steven Keteyian
from Clinical Exercise Physiology
by Jonathan K. Ehrman, Paul M. Gordon, et. al.
Human Kinetics, 2009

Burgomaster KA, Hughes SC, Heigenhauser GJ, et al: Six sessions of sprint interval training increases muscle oxidative potential and cycle endurance capacity in humans, J Appl Physiol 98:1985, 2005.

“Wilderness Medicine E-Book: Expert Consult Premium Edition Enhanced Online Features” by Paul S. Auerbach
from Wilderness Medicine E-Book: Expert Consult Premium Edition Enhanced Online Features
by Paul S. Auerbach
Elsevier Health Sciences, 2011

Tabata Sets Perform a 10-to-15-minute warm-up, then complete 8 rounds of 20 seconds of a single exercise (burpees, jumping jacks, mountain climbers, kettlebell swings, squats, treadmill running, cycling, rowing machine—you choose) with 10 seconds of rest between rounds.

“Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging” by Ben Greenfield
from Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging
by Ben Greenfield
Victory Belt Publishing, 2020

It strengthens your cardiovascular system, improves your agility,burns upto15 calories perminute, andtones your thighs, calves, abdominals, back,chest, and shoulders.

“Fitness For Dummies” by Suzanne Schlosberg, Liz Neporent
from Fitness For Dummies
by Suzanne Schlosberg, Liz Neporent
Wiley, 2010

With resistance training, intensity refers to the amount of effort required to perform the exercise; it will generally be expressed as a percentage of maximal effort (%1RM).

“The Essential Guide to Fitness” by Rosemary Marchese, Julie Taylor, Kirsten Fagan
from The Essential Guide to Fitness
by Rosemary Marchese, Julie Taylor, Kirsten Fagan
Cengage Learning Australia, 2019

val between sets, and/or 1 × 10 repetitions of eight resistance exercises plus five 2-min sets of walking, a single session of which can improve blood flow and reduce leg vascular resistance (Lima et al. 2016).

“Hough's Cardiorespiratory Care E-Book: An Evidence-Based, Problem-Solving Approach” by Alexandra Hough
from Hough’s Cardiorespiratory Care E-Book: An Evidence-Based, Problem-Solving Approach
by Alexandra Hough
Elsevier Health Sciences, 2017

It was in this pre-draft training period that Gav introduced me to Tabata workouts, which are a form of high-intensity interval training.

“Steven Adams: My Life, My Fight” by Steven Adams
from Steven Adams: My Life, My Fight
by Steven Adams
Penguin Random House New Zealand, 2018

In seasonal periodization, the training period during which workouts are “specific,” meaning very much like the demands of the targeted event, and workout durations are decreased while intensity remains high.

“The Triathlete's Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed.” by Joe Friel
from The Triathlete’s Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed.
by Joe Friel
VeloPress, 2016

Intensity should be sufficient to induce muscle fatigue; protocols with an intensity equaling 60–70% of one-repetition maximum (1-RM) are frequently used [50].

“Textbook of Pulmonary Rehabilitation” by Enrico Clini, Anne E. Holland, Fabio Pitta, Thierry Troosters
from Textbook of Pulmonary Rehabilitation
by Enrico Clini, Anne E. Holland, et. al.
Springer International Publishing, 2017

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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  • Want to win an ATHLEAN-X program for free, no strings attached? Click the link below to find out how!

    https://giveaway.athleanx.com/how-to-win.html

  • i play basketball and then i go to the gym, am i doing it right?  Basketball is High intensity cardio and i sweat a lot and i want gains

  • One question tho, u’r doing 20s on 1min off… a 1:5 ratio… is this better or like u said in another video about HIIT
    that HIIT should be 1:1 ratio or 1:2 ratio?

  • before any hardcore youtubers shoot me down, im new too this. started off looking to lose weight. used insanity and metafit classes, which done the job. i then started working out, bulking up,and now have the weight round my belly again. im still in the process of getting my diet right. how can i lose the belly, without denying myself muscle gains. is it as simple as walking? help please

  • what your saying can only be accomplished provided it is exactly 6 hours (on a cycle bike) before performing resistance exercises, that is what a research study says about this. It needs more scientific research though.

  • Basically what I got out of this is your only an athlete if you metabolically train zones 4 and 5. Crossfit HIIT psuedoscience creed.

  • Great workout. When you do a workout like this do you still do a warm up? Do you have a warm video on your channel? Thanks in advance

  • Endurance Sports is definitely not athlean x’s point of expertise. Either that or this video was made poorly enough to be misinterpreted.

    Just like the best diet, the best cardio is the one YOU can sustain long term and enjoy. This HIIT trend is getting out of hand. It’s not the best cardio if you hate it and leave the gym after 15 min. Don’t forget the high injury risk. The nausea is terrible as well. Personally I believe cycling is one of the best forms of cardio for the average person. No impact, low injury risk and lots of fun especially in a group! You can even do hard intervals or steep hill climbing on the bike without the high impact of fast running. Even on flat ground the wind resistance during a heavy headwind when you’re by yourself will force you to pedal with more watt power to prevent your speed from dropping too low. The best part is cyclists can work out much longer than runners and sprinters and burn more calories long term. I guarantee you those men in tight Lycra with hot glutes are a lot fitter than any of us.

    Ebikes are included in this as well especially if you’re old or very heavy or simply love them. They won’t burn as much depending on the assist level but will still burn plenty long term. ebike riders tend to ride even longer than regular bikes so the extra miles burned can come close to a regular bike especially on a lower assist level.

    Road Cycling can be expensive so if you can’t afford an entry level road bike you can try a spin bike at a gym, or take a spin class for extra motivation. I Do not recommend you buy the Peloton bike!

  • I walk, jog, sprint. Emphasis on the sprint… uses different muscles for sure. Getting ready for the battles this winter…. sprinting may be important. ��

  • I forgot to add this, but it may also be hormonal. You might want to talk to your doctor about it. gynecomastia is more common than you think.

  • I have a question when I run on a treadmill I hold the side bars while I’m running is that ok I’m completely straight in my movement but my hands are just not moving is it ok
    ?

  • I was searching for how to train anaerobically with weights but I can’t find anything

    I have been tracking my training and have been training in the fat burning zone…
    I dont know how to change that (P.S. I’m following one of Jeff’s programs)

    Anyone have any tips?

  • The running one doesn’t make sense to me because what about -long distance running-? It’s slightly more intense than jogging but nowhere near a sprint. It’s supposed to actually strengthen your mobility and muscles that protect your joints, and it’s more practical than a full on sprint which has a different aim

  • How about a HIIT/LISS day before a full body workout? I usually do 5×5 for each exercise(the usual squats/deads,bench,rows/pull ups, military press) anyone help?

  • Right now im jogging for weight loss. Doing wind sprints would tire me out faster and walking doesnt cause me to sweat enough to lose weight. So I trail run 6 miles with extra hoodies on and shit with a consistent and reasonable pace so I’m always moving. Endurance is getting better. Joints are actually feeling better because I’m running everyday. Losing weight consistently

  • Humans are natural born joggers. Our ancestors hunted animals to exhaustion by tracking and outjogging them (plus group strategy and killing tools), not by outsprinting them. You can’t outsprint a deer or outwrestle a bear. Carrying the meat back to the camp was another endurance activity. By the way, easy running is far less likely to get you injured than sprinting and will do a lot more for your fitness than just walking. Muscles, on the other hand, are heavy and therefore killing your endurance gains. Now, enough controversy for today. Your videos are nice and entertaining, anyway.

  • I am mindful of my posture on the stairmaster….I just wanna say that nothing allows me to get a fast heartbeat and maintain it (at least 20 minutes, I usually go for 30) more than the stairmaster….is this wrong?…btw, I do it 3 times per week.

  • I play soccer almost everyday or at least 4 times a week intense games.. But I’m trying to add muscle by doing full body exercises every other day.. Not sure how to do that while still doing what I love which require a lot of cardio… A quick story., 2 years ago I stop my soccer routine and focused on building muscles within a year I went from 175 to 225. But I lost all and now im back to 180.. btw im 5’11inch

  • I’m new to this channel and I quite like it.
    I’ve actually incorporated a lot of the things i learned from watching your videos. I like the scientific side and comparing which excercise is best for a particular goal. Keep it up Jeremy!

  • Everyone should do cardio. It’s called fucking cardio for a reason. It’s good for your heart and health. Don’t worry, it won’t burn muscle only fat. So shut the fuck up and get it done.

  • Someone correct me if I’m wrong but I play tennis and I’m pretty sure it’s terrible in terms of pattern overload. E.g. I’m not big at all but my right arm (I’m right handed) is a full inch bigger than my left. Is there any significant long-term damage from tennis and bodybuilding (considering my right side is bigger)?

  • Hello Sir,
    I have been going to gym for last 11 months. When I joined, my body fat was 30% with 77 kg weight and after two months it reduced to 28% with 70 kg. Seemingly, My body fat reduced only 2%.
    I want to request you to throw light on faster fat loss program.

    Thanking you in anticipation.

  • Most people I see out jogging are more plodding. I see the same people for about 2 months never loosing weight until one day I don’t see them again.

  • Generally if you care about longevity and functional strength then it makes sense to focus more on slow twitch muscle and low impact exercise with a focus on your cardiovascular system. Focusing exclusively on high impact fast twitch training is an easy way to be using a walker by 75.

  • Very interesting video and you did a great job explaining the differences between the 2 forms of training:) nice job! I just subbed (#502) to support you and I invite you to come see my content some day:) cheers!

  • You need to work on your YouTube click bait thumbnails. Granted, it’s informative after clicking but do what? Flex my biceps while on a bike?

  • So if i understood you correctly its either sprinting or walking? Well… Thats not really true.. And we all know crossfit sucks so that youre on spot with. Love your videos

  • You need to find your own way all a trainer can do is show you exercises some people enjoy jogging who I’m to tell them not to do it

  • I wonder why i can run 5 km with no problems outside, but in the gym on the treadmill i can barely run one two, and i feel like i would like to kill myself if i make just another meter more.

  • As someone who spent their whole youth running competitively and training both interval and distance, this isn’t exactly accurate. Sprinting is significantly harder on your body. Or you’re not really sprinting. If it wasn’t, you could do it for longer periods of time. You literally drive your legs into the ground as hard as you possibly can. If you run distance, you try to push all your energy forward, not up and down (or side to side). There’s all kinds of techniques you’re supposed to use for running distance that do actually make it easier on your body. And just speaking from experience as someone with weak ankles, yes, you’re more likely to get injured sprinting as you deliberately pound your feet into the ground with as much force as possible, landing on your toes.
    There’s a reason most sprinters are under 30, but there’s tons of older distance runners, cyclists, and others.

    Also, sprinters have entirely different bodies, that can do different things. Want to fight? Don’t sprint. You won’t have the endurance to last, and you’ll get knocked out as soon as you tire. Which won’t take long. There’s a reason fighters run distance, not sprint, and it’s not because they’re stupid. Same goes for swimming, which generally has distance conversion factor of 4. Swimming even 100m is like running 400m, which is the longest “sprint.”

    Running distance builds strong, steady endurance. Running middle distance intervals (400 to 800m) in addition gives you the ability to pour on the heat in the middle of your strong, steady pace or do single long “sprints” or middle distance (about 1 min to 3 min of working as hard as you can). If you want to have endurance, don’t cheap out your workout with just sprints. If you want to be the next Usain Bolt, don’t cheap out your workout with lower intensity jogging. In all cases, you should be pushing yourself. An easy (for you) jog is a good cool down, warm up, or workout before a competition.

  • I get it, in terms of fitness and weight loss, jogging isn’t great. But for a lot of people the reason for running is just to run. It’s not always about the destination, it’s about the journey.

  • how on god’s green earth is this guy going to say that you shouldn’t run to stay fit?? That is beyond absurd in just so many ways. No more races I suppose? No more marathons or 10 milers? No more XC or track team if we follow this fantastic advice, what an absolute joke.

  • One thing I would recommend is TABATA Cardio. It’s a form of HIIT cardio that burns off fat but also retains muscle because of the exercises that it contains.

  • Can heavy load strength training replace cardio/conditioning training? People are always arguing about this. I really need some feedback on this one, thank you!

  • Everyone complaining how they cannot do it and how this isn’t a beginner workout. OF COURSE IT’S NOT A BEGINNER WORKOUT. OF COURSE YOU CANNOT DO 25 FREAKING CHIN UPS. The goal here isn’t to do 25 chin ups from the start, it’s to reach 25 chin ups in that one minute period. Its your goal, not your starting point. Your starting point should be your max chin ups, and slowly and steady you should build it up…. Goddamn it do I have to explain this to grown ups?!

  • With all due respect, you shouldn’t need to “recover” from cardio. If you’re lifting intensely enough you basically are doing HIIT in the first place. There’s a reason not ONE successful professional bodybuilder does HIIT on a cardio machine. Low intensity cardio is way less taxing on the body and can be done everyday. HIIT has only become popularized by people bored of steady state cardio, which personally, I find is far superior in a cutting phase.

  • Wait here is saying literally opposite of what he said in his other cardio video. Here he said HIIT are better than low intensity cardio. In his later video he said the opposite

  • An EAA  supplement (Essential Amino Acid) is a great recomp supplement, it burns visceral fat, builds muscle, and also burns off subcutaneous fat as well, taking it with meals and with a workout or even not while exercising can help torch fat and help you keep muscle mass!

  • Hope this clears up the differences between the two types of routines everyone!
    Frequency Recommendation video: https://youtu.be/JHPnTt0eU_k

  • Hey man, how many calories do you reckon this burns? I am finding it difficult to understand how to do cardio and not lose any muscle, but still burn a good amount of calories, thanks

  • If you want to shed pounds, it is best to look up Custokebon Secrets on the google search engine. They will make it easier to get the body you should have.

  • So I was competing HIIT with weightlifting and I was becoming flabby. When I walked 4 to 5miles at work a day and lifting 4 times a week I saw steady weight loss with more muscles. Thanks for the advice this is really helpful.

  • Been running everyday (15-20 minutes) 7 days a week for 3 months and working out 5 days a week and i am not gaining muscle:( dont care though rather run than lift

  • I want to thank you again for what you’ve helped me accomplish. I’ve recommended your channel to numerous friends and family members and everyone has had nothing but good things to say after they try the videos I’ve suggested. Keep doing what you’re doing and you’ll go places for sure.

  • So basically tracking (LISS), chasing (HIIT), fighting (PR), taking the trophy home (Weight Lifting), cooking it and eat it (Rest and Recovery).

  • I run every day, often times 50 minutes or more. But, this is sport specific. Remember, Soccer players are running for 90 minutes…whether you’re saying they just do bursts…well them defenders are basically jogging all day.

    I can take a Prop from rugby at the professional level and he’ll push out a decent 5k time for that large of a person. What I’ve learned anecodotally that is can be very hard to lose muscle as long as you maintain resistance training. When I was on the coach for three months after breaking my clavicle my chest got a little fatter…but my muscle didn’t just fade and that’s obvious from years of training.

  • Please tell me how to train hiit on the bike
    How many seconds intense and how many seconds or minutes slow
    I tried looking for that vid on your insta but you have to much content i couldn’t find it

  • Usually AFTER a 45 to 60 minute weight training session at least twice a week; I would do a zumba session for at least 30 to 40 mins. Zumba really fun to do and the music keeps you pumped up and motivated. You should try it Jeremy. ��

  • I read loads of superb reviews on the internet about how Custokebon Secrets (look on google search engine) can help you lost lots of weight. Has anybody tried this popular fat loss system?

  • Great video,it will help me in the future when I’ll have to change my workouts.But one question,the 8 min workouts have the main focus on bulking like the 5 min or cutting like the tabata ones?

  • Brisk walking is not ‘cardio’, nor is any other exercise at a 4/10 intensity. Gym bros are real pansies when it comes to anything that might interfere with their precious gainsyou ever see gentle cycling or brisk walking in army training?

  • Wow, I wish I would of watched this video 4 years ago when I had big muscular legs and before I did long runs that turned my legs into what gave me the nick name chicken wing…. FML. Great video! It also makes sense seeing how most pro bodybuilders do walking on the treadmill for most their cardio sessions. From here out my cardio is brisk walks!

  • You’re the most helpful YouTuber I watch, you obviously know what you’re talking about and it’s so good to know all the facts behind what I’m doing. Thank you!

  • Since I can’t go to a Gym. I am using a 10 times 10 repetitions of Push Up + 10 each hand dumbbell + 10 2hand tricep dumbbell + 8 each hand Shoulder dumbbell lift.

    Should i make the full course 10 times ir should I go every excersize 10 times before changing?

  • what he said is if your a body builder don’t run or swim no agressive cardio or it will fucked your bodybuilding muscles so just do calm cardio like walk or very soft jog

  • I’ve been doing the elliptical on resistance 6 for 20-30 min every other day. Seems to be working pretty well. One thing I’ve learned is putting the fat on is fairly easy, and shedding it off is tough. The fat over the lower abs is real bullheaded! ����

  • Think this is too advanced for many guys… Myself included. I can do about 10-12 chin ups in my one set. 25 chin ups in 60 sec is too much. I will go for a scaled down version of this workout. May be go for 15 of each instead of 25.

  • Could never do cardio on a bike. Seems they only make skinny little seats designed to jam up your ass. Never did like stuff jammed up my ass. I ran while in the Army, and I run now. Keep the bicycle.

  • NOTHER grab for the MONEY
    You can do exesasess on any bike,travail or simple WALK AND GO TO REGULAR FITNESS CLASSES OR DO EXESASESS AT HOME
    THAT IS ONLY NEW BUSNESSES FOR SOMBODY TO FILL UP THE BANK ACCOUNT ����

  • As a tall person that had a leg injury, and after years of training has joint pain from running and playing basketball, I learned the easiest form of cardio, and the most enjoyable is hopping on the mountain bike, and riding all over the neighborhood communities.
    You don’t have to go uphill, or drive into insane hills, or down them. Riding straight for about an hour or even two will feel great on your body, without damaging your joints, or running your heart into the ground.
    You set the pace, and you control it, and you get to see the sights.
    My heart was never the strongest, I couldn’t run long distances, but always ran, nowadays I just bike, and it feels GREAT!

    To anyone with joint pain, or not strong enough heart for marathons, I would go a simple way of riding a bike.

  • I like 100m sprints, full out, 8-10 sprints per workout. I think you’ll be amazed if you do this. And recovery takes time, so I can’t do this more than 2X per week, and occasionally feel better only once per week (OK, I’m over 60). But start gradually (fewer sprints, slower takeoffs are REALLY important) to avoid painful muscle strains that sideline you for weeks when beginning (yes, experience). But once you’re conditioned to a degree, it’s just fast, fun, and you’re done. With recovery between sprints, a workout might take 1/2 hour, which anyone can make time for.

  • My advice anyone reading that has dropped weight on the treadmill switch to weights. I don’t know jack shit listen to this guy though

  • What if my goal is not to bylck up but just to lose my fat belly it’s coming off so slow and I am doing so much cardio am I doing to much

  • UNSUBSCRIBING due to a constant click bait in the form of non-corresponding deceiving thumbnails! In other words FUCK YOU! ans BYE!!! LOL!:)))

  • Has anyone used the Custokebon Secrets to lost tons of weight? Just simply do a search engine search. On there you’ll discover a great tips about how you can lost a ton of fat. Why not give it a shot? maybe it will work for you too.

  • If I want to build muscle and burn fat too can I do 2 sets of 5 minutes workout and 2 sets tabata workout 3-4 times a specific muscle per week

  • Seems like bodybuilder gurus are split in half on low intensity vs HIIT for burning fat and preserving muscle. Some say HIIT is simply better because it burns more fat in a set time and others argue it burns muscle. Some say cardio is entirely a waste of time and body fat percentage is lowered easiest through proper dieting exclusively. There really seems like there’s no consensus.

  • Walking is low intensity, sprinting is high intensity, jogging is meduim intensity, and is ideal for most who want more then walking and dont want to push them self as much as sprinting, jogging is a good conditioning excercise and endurance excercise, nothing dumb a out it.

  • Can you do this every day or not? Because the next day my chest was sore so I just swapped the first two exercises for two different exercises. Is this ok?

  • Great video as ever! Very informative and clear and as alwats delivered in such an enthusiastic way. You have a great channel and I truly apprciate all the effort and awesome workouts that you put into your videos. Keep it up Mike….A huge UK fan!

  • may i do a routine of:
    (a month)
    -Week1: 5 min
    -week2: Tabata
    -Week3: 5 min
    -Week4: Tabata
    Routines each week consist of:
    Monday: Chest
    Tuesday: Legs and Calfs
    Wednesday: Back and Shoulders
    Thursday: Bicep, Triceps, Forearms
    Friday: Abs
    Sat-Sun: Rest day, may start routine early by working out in Sunday.

    Is this an effective routine?
    thanks for the feedback and as usual, mike, you are amazing.

  • Back when I trained for mountain bike racing I’d do tabata intervals. In one minute you’d get the workout of your life! People would stare at me across the gym cause I was going completely apeshit on the bicycle. That’s how you do it lol. It was hard to even walk after that.

  • Hey this might seem like a silly question but i compete in bjj and im about to start a clean bulk and honestly scared shittless of losing my endurance becuase of my recent discover that muscles do require more oxygen and i honestly could fight a person twice my size for hours and dont want to lose those abilities while bulking affect to endurance that much?

  • Personally I respond great to lots of cardio. Basically if I lift and do about an hour of cardio daily I can just eat whatever I want to maintain then lose weight with minimal effort on the diet side

  • I actually saw the most results when I stopped jogging and started doing interval sprints. I’d sprint the straight parts of my local track and walk the curves. I’d do that for at least 30min or (if I had the time) 3 miles.

  • This guy is a joke. Uses the same stock video of him on a treadmill/bike/stepper each time and puts up some Googled papers on the screen you can’t read. Then uses his monotone voice to take 10 mins to say do HIIT not cardio and burn more calories than you eat. No shit Sherlock!

  • Hi can we perform
    *Tabata chest/biceps 4mns-2-3sets each
    *Tabata back/triceps/forearms 4mns-2-3sets each
    *tabata legs/shoulders 4mns-2-3sets each
    And repeat
    Is that OK plz suggest me. Thank you

  • I love your videos, but how can HIIT reduce muscle loss? if anything, high-intensity aerobic exercise causes more stress on the muscle relative to the stress placed on the cardiovascular system. I think that study may have had confounding variables and claims.

  • Sir,if i follow your intence tabat workout for chest,tricep,bicep,shoulder,trap each in a perticular days in a week,then if it benifit for me or not?

  • Could it be like one day you do an intense 5 min chest, then an intense tabarra tricep & prob 5 min abs if this is good example on one day of body recomp?

  • dont worry about poeticism, Elliot, u just explain very, very fine…..;-))…..love your deep and logic explanations.
    Here is a guy who is not only in top shape, nah, he has a brain, and guess what, he really uses it all the time and thinks about all kind of shit……great. I am sure, for many ppl u are a rolemodel….or at least, u should be. But of course u can only bring the horse to the water, but u cannot make it drink! Which I am pretty sure, pisses u off sometimes.
    Would looooove to discuss some philosophical and/or spiritual stuff with a guy like you one day….would be an extremly interesting discussion, coz I am similarly open minded and well spoken.

  • So,i would like to do the full lower and upper body at home workouts but i have a question. Do these workouts make your forearms bigger and get a six pack?

  • I’d love to do cardio and I have, but it’s super hard to make a good diet plan. I do this “bro” gym program (5 times a week) and putting cardio training in there somewhere seems To be quite hard. Any tips? I’ve been using this Suunto watch To measure stuff like heart rate and how much I use calories per day. (3000 cal per day) I allso work in the construction sites which makes this even harder to make good diet plan where I can have enough calories but not too much.

  • Biking, Rowing, Sprinting and farmers walk have been shown to be anabolic, theres some good studies on which ones help build muscle and which tear down muscle incline walking on a treadmill actually is catabolic, but  keeping cardio under 30 minutes is a huge step in keeping pretty much any cardio non catabolic, and ensuring proper protein intake even if its going to be used for fuel its ok, at least your body wont eat your muscle, it will eat the whey or eaa you ingest before your workout.

  • Would it be ok to do cardio in the mornings, either HIIT or LISS and weights in the evening? I am deployed so I am trying to get stronger and my VO2 better. I am 48, and200 lbs. Thanks!:-)

  • Your videos are awesome really informative i just started following you but i just love your videos ��.. just one question what do you mean by resistance? Like resistance bands or weights?

  • I love ur vids! But I have a question…. I am a thin person I have a decent body but I have low amounts of fat and I workout alot ( pushups, hand strength workout, etc ) but after working out my body gets bigger and I always have a good advantage but when I sleep and wake up to go to school, my arms are smaller that it looked like the day before so at the end is it worth it working out but at the my muscles won’t grow? Ty

  • Hey Mike. Do you know Zachary Warnock by any chance? He told me that he knew you and said you guys graduated together or something like that.

  • I have two new topics for you
    Make video on how to balance studies and workouts as I am facing difficulty in balancing both you may suggest me in comment or make a video

  • I wouldn’t do HIIT if you’re goal is to grow muscle at the best rate. HIIT puts a drain on your body’s recovery resources, but so does lifting intensity and volume, and more of them will grow you muscle. Don’t spend your recovery resource on something that doesn’t directly contribute to hypertrophy.

  • I run 1.5 along with a shit ton I hope body exercises, by run I mean fuckin run. my arms and chest look smaller lately, idk if I’m losing muscle, or just burning off the glycogen. can someone please respond

  • Burning calories is burning calories. The intensity isn’t necessary in cardio as it is in strength training. Sure, the more intense the cardio session, the more calories you’ll burn, but going on a jog for a half hour is still going to burn 300-400 calories.

  • So is he saying that jogging is a dumb form of cardio? If that’s the case, what have I been doing? I jog 5 miles every day and apparently jogging is a “dumb” form of cardio.

  • hold up so HIIT burns away your muscles and isn’t good for fat loss. But low intensity cardio produces hormones to help muscles grow?

  • I love jogging. It’s like meditating and I get best feeling after 30-60minutes easy jogging. I don’t think it’s hard to joints if you do it with the ball of the foot and keep your knee low.

  • Good video. Some of the best explanations between just doing “cardio” to doing the right “Cardio”. I believe one of the most common reasons people give up on their training is “I do cardio” all the time and am not seeing any benefits. It’s fundamentally the difference between participation and competition. If you turn up to say you’ve done it, guess what you get very little out of it. If you turn up to go harder or faster than the last time, keep at it you’ll see results.

  • Ok, if I got it right, to SIMPLIFY, there is autonomic part of our nervous system (largely responsible for work of our internal organs) it has a branch which is called parasympathetic system which when stimulated by LOW INTENSITY CARDIO, helps regenerate the body by further stimulating hormonal system and probably other beneficial restoring processes in the body, which in conclusion helps regenerate muscle tissues broken by exercise and with enough calories build up even more tissue for muscular development. SO LOW INTENSITY CARDIO MIGHT STIMULATE REGENERATION PROCESSES IN THE BODY, LIKE BUILDING MUSCLE (yeap its restoration process, just what Eliot said, I assume)

  • Struggling to rehabilitate after I busted my kniee in a rugby match. Nowadays I lavk the confidence to get back an training feels as if my leg will collapse even if I walk hard.

  • I have heard wearing weighting clothing can result in injuries.  Though in some situations it may be a good thing.  I am not sure how to do that safely.

  • So circuit strenght training? Doing one handed push ups folowed by one leged squats etc. done with slow negatives and explosive positives build muscle and also burn calories right?

    Not trying to build a bodybulder (BIG) body, more like a spiderman lean look, is this good exercise method?

    Yes or no pls xD

  • Jeff I’ve been on your videos for 4 month now, manly abs, and every day. 6-13 minutes never miss. I’m ripped thanks. But this video is your worst, quit with the running is dumb. Fakk man, you’re better than that. Endurance mentally for one, and enjoyment is another. Don’t make me go to Heria Pro. Oops already did.

  • Do you have any videos on how we can increase our cardio? I don’t care about muscle, I just want to be able to increase my endurance and be able to run 3km under 10 minutes

  • Just the video I was looking for…. Perfect explanation, u guys are just more than trainers… Keep it up…. Whenever I see your notification, I get pumped up ��������������������…. I’m doing both of them (without equipments).

  • I think I understand. I’m a rugby player looking to develop cardiovascular endurance whilst building size and strength with Elliott’s 5×5 and was just wondering will developing my CVE through low intensity cardio (walking) transfer over into my sport when it comes time to run and sprint? Any answers would be appreciated, thanks.

  • ‘Cyclists bodies are fucked up’, coming froming a bodybuilder. Never laughed so hard in my life lol, theres a reason bodybuilders often die early whereas cyclists will normally live long healthy lives.

  • if you do HIIT 2 x times a week on rest days while doing low intensity weight training, only do the HIIT no more than 30 minutes, then on the off day do your normal workout using full recovery training. It works if you use the cardio routine for fat loss rather than muscle building to minimize soreness. Calorie deficit while dieting is not as important as calorie intake to speed up the weight gains for muscle loss. All this tends to be less confusing and helps when you test your resting heart rate and daily urinary requirements.

  • how can i specifically incorporate those 2 types of workouts? like i would like to burn belly and hip fats but i want to build my forearms, chest, back and biceps(Im a skinny-fat type of person). Can you give me some recommendations on the schedule i must work. Thanks!!

  • How is jogging a bad form of cardio.. you receive a lot of benefit from a maintained elevated HR. The best way to improve your legs muscular endurance is by jogging for extended periods of time.

  • Great content! I love how you post your references and they are all high quality, peer-reviewed journal articles. Kudos to you! I am an MD/MPH and I think you’re doing a great job:)

  • Wow! Great! “pattern overload”.

    Scooby is just wrong sometimes, he’s just oversimplifying stuff occasionally, by his all smiles style of videos. He said make your body functional, swim a lot, bike for hours. Wow, that doesn’t build muscle actually, but apparently can make you smile a lot.

  • I like to jog once a week to supplement the other hard running and strength training I do during the week. Helps to break up the lactic acid.

  • Swimming at an average speed in the pool is considered low intensity cardio by some.. I dont like how you explain swimming can cause pattern overload, swimming actually is very easy on the joints, unless youre talking about HIIT swimming. Some even say swimming strengthens the joints, just like doing bicep curls can potentially save yourself from tearing your biceps while switched grip deadlifting..

  • whats the threshold between this pattern overload, and “muscle memory” or the learned movements as you spoke a lot about as far as form correction and learning how to do a proper lift like squat heavy but correct

  • i don’t understand what he’s trying to say with ‘pattern overload’…is he saying that all endurance athletes are unfit and unhealthy simply because they train for hours and hours in the same manner? i know this channel is mostly focused on bodybuilding, but i think that (for example) triathletes are fit as f**k, even though they’re not bulked up!

  • @Kadula Abas 
    I agree with you! That very nice program
    is one of the most impressive and complete
    body building products ive ever tried in a
    long time.. Im recommending this all the
    skinny person and ofcourse to the fat person
    over there to try this… [-:

  • hah! good! my gym lies like 30 minutes away so i get a 30 min walk both before and after my workuts. fantastic. bye bye high-intensity cardio, lol

  • So to sum up, cardio in itself won’t build the muscle but can act as a trigger for the body to “relax” more per se so we release more anabolic hormones (which helps muscle growth). I’ve never actually thought of it that way, good job Elliot! 

  • I go surfing for like 3 hours straight on the weekends without rest. Does this then make my muscle go into a catabolic state and start losing muscle?

  • Hi what I’m currently doing now is a 5min workout, rest 1 min then a tabata work out, rest 1 min followed by a 5 min workout. After another minute a tabata and end it with a 5 min one. Is this ok?

  • I’ve been following him for a while now and you’d be surprised at what a 5 minute work out can do for you. You should try his first hurricane head rush. That will get your cardio up, worked for me.

  • Hi, have you considered this diet plan called the Fenoboci Diet Plan? My cooworker says it helps people lost tons of weight. Is that possible? I also read numerous good review relating to this diet plan. Thoughts?

  • This guy really sounds like he knows what he’s talking about. Whether he does is a different matter entirely… Is this low intensity stuff legit or what? 

  • I love the fact that he makes it a challenge! I see no other way of pushing yourself or friends then making it competitive. Thanks for your creative challenges!

  • HIIT cardio for 20-30 minutes is fantastic for bodybuilding, I don’t think you know what you’re talking about in this video. The key is adding resistance, which will result in more muscle gain. Running/jogging/biking for long periods of time is what kills gains.

  • Hey YO Elliot! I too have knowledge that tends to offend our western’s lack of culture and society. I would love to share ideology’s with you and see what types of unique topics we could come up with.

  • OK after one week of pre-breakfast, hour-long walks, I drop three pounds and get a PR on the leg press.

    Let’s see where this goes:D

  • Heya, I was just wondering that if I’m recomping and so using both types, how should I lay my week out? Like should I do 5 mins Monday then tabbata Tuesday and so on?

  • Really good video, watched until the end and I agree with you! It’s good to know when HIIT and circuit has been invented, thanks for doing the research on it, there are people who appreciate your time spent on it!!:) ❤️

  • Great video, I hear the term used interchangeably all the time. When doing HIIT training I like to use exercises where my athletes can ramp up to high intensity as fast as possible.

  • Hey, thanks for so many great videos! I was wondering, I have heard that for a cardio workout you have to have 20 minutes of your heart rate up, but you recommend this one. Can I skip the 20 minutes or is it good to do it on top of this one?

  • I’ve had two hip replacement surgeries. Any High impact activity involving my feet slamming to the ground is out. No running, jumping, none of that. It’ll wear the joint out prematurely. My orthopedic surgeon & my chiropractor told me to walk, so that’s what I do. I started with 15 minutes, which was difficult because of chronic back pain. After weeks of rehabilitating my back pain, piriformis syndrome, I’m up to an hour walk at a brisk pace. Now I’m conditioning my boi-mechanical health to optimal with a plethora of stretches & exercises & will be joining a gym when this COVID business is over. I’m looking forward to that.

  • I’m back! Apologies for going MIA for a little while but as always thanks for all your patience. Hope you enjoyed the video! Don’t forget to do me a big favour by following me on Instagram ( https://www.instagram.com/jeremyethier/ ) where I post content on a more regular basis and am a lot more responsive! P.S. – what’s your favourite cardio workout? Comment below!

  • That’s certainly an interesting take on running… only walking or sprinting are smart and any speed in between is dumb? This dude should stick to what he know which clearly isn’t cardio.

  • Like you said Mike..I am using both of..sometimes just with feeling what is at that moment good for me..I have to say after just 3 weeks with you I can see a impressive results..thank you so much��������‍♂️

  • When looking back at other fitness Youtubers’ video you always see in the comments,” Remember when he was this bid?”. Jeff pretty muck kept his size consistent from since so long ago. This is why I chose this guy as my number 1

  • I like everything Jeff says except that his program can be used by anyone even beginners… i find almost every excercise taught is extremely advanced even in the paid for program. Still awesome to reference but if you need variations to help build a foundation, ur gonna need to do ur own reaearch

  • Yes warm ups are VERY important. If Jeff hasn’t uploaded a warm up video soon then research it it mate make sure you always warm up before doing any form of exercises, especially high intensity.

  • I got YouTube Red and I watch every one of your videos for two reasons.

    1) To get some crazy killer workouts.
    2) To give you the moneeeyyyyyyyy!!!!!

    �� �� ��

  • Could I do this before or after a workout? Or on a whole other day? if u train 3 days diff muscles 1 day off, 3 days diff muscles, where to place this in? could even change the whole workout plan but yeah..

  • found the title a bit misleading.. yes, walking will most likely put you in a parasympathetic state. but walking wont produce testosterone or GH, or build muscle

  • cardio does not burn muscle unless used in a ridiculous amount such as running a marathon a day or something to that effect. What burns muscle is doing a lot of cardio and not getting enough calories. High intensity cardio is no doubt beneficial, but say for example going for a 30-40 minutes jog is not going to burn off muscle unless you are not eating enough.

  • I do understand pushing yourself. But going 100% on cardio, particularly for obese beginners can be dangerous. There was an obese man at my gym the other day who passed out and had to be taken to the hospital for going too hard on the battle ropes.

  • Use an indoor rower. It’s the best cardio you can do, where you workout your core, arms and legs. But you really have to go for it, look to do 500m splits in less than 1:50 and build from there

  • You’re the most helpful YouTuber I watch, you obviously know what you’re talking about and it’s so good to know all the facts behind what I’m doing. Thank you!

  • Dude… Your jacked on steroids �� This doesn’t work for normal natty people trying to prepare for a competion??? This is horrible advice… OMG!!! That much cardio would turn a natty catabolic and do the opposite… No muscle gains and hold fat!!!

  • Thx for this it has really round out my workout for my Soldiers. They are going to hate me but hey they’ll be just fine. Thx again

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  • You should probably do this as at the start of your chest (push) day exercises. The next day will either be an off day, or a back (pull) day, allowing time for your chest to recover.

  • Not a fan of the FFW. Otherwise great video. However I am not able to do even one of those 5 sets with extended time limit. Go figure.

  • Any way you could just list your 5 exercises instead of making it a 9 minute video?
    Also, you’re ripped, but would be taken more seriously with a t-shirt on, bro.

  • Thanks for the video. It keeps me motivated to keep reaching. And the fact that we see you work out and get tired inspires me to keep going when it happens to me. Thanks again.