High-intensity cardio program (6 weeks)

High-intensity cardio program (6 weeks)

Your 18-week cardio program is split into three phases.

Phase 3 lasts six weeks and will help you burn fat and maximise your training.

Follow your trainer on screen as he leads you through your workout, at home or in the gym.

These high-energy workouts are suitable for beginners, intermediate or advanced trainees and will complement your strength training.

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High-intensity cardio program (6 weeks)
  • Program Guide – Cardio

    Learn how your cardio program works with our in-depth guide so you can maximise your results.

    Navigate through the video to find the information you need:
    00:00 – Introduction
    00:36 – The goal
    01:03 – Program overview
    01:14 – Training frequency
    02:03 – Equipment
    02:20 – Exercise order and ...

  • Nutrition Guide

    Learn how to better your relationship with food with these 5 simple tips.

    This invaluable nutrition advice will help you achieve body transformation success.

    Navigate through the video to find the information you need:
    00:00 – Introduction
    00:49 – What are macronutrients?
    01:17 – Role of prote...

  • Cardio Phase 3 – Week 1 Session 1

    This high-intensity cardio workout will get you feeling energised. With a lower-body focus, you will be working in supersets for time.

    Expect to get sweaty and increase your heart rate as you work towards your goal, whether it is fat loss or fitness.

    Session program:
    A1 – Bodyweight squat
    A2 –...

  • Cardio Phase 3 – Week 1 Session 2

    This high-intensity cardio workout will get you feeling energised. With a lower-body focus, you will be working in supersets for time.

    Expect to get sweaty and increase your heart rate as you work towards your goal, whether it is fat loss or fitness.

    Session program:
    A1 – Split squat
    A2 – Spli...

  • Cardio Phase 3 – Week 1 Session 3

    This high-intensity cardio workout will get you feeling energised. With a lower-body focus, you will be working in supersets for time.

    Expect to get sweaty and increase your heart rate as you work towards your goal, whether it is fat loss or fitness.

    Session program:
    A1 – Bodyweight squat
    A2 –...

  • Cardio Phase 3 – Week 2 Session 1

    This high-intensity cardio workout will get you feeling energised. With a lower-body focus, you will be working in supersets for time.

    Expect to get sweaty and increase your heart rate as you work towards your goal, whether it is fat loss or fitness.

    Session program:
    A1 – Bodyweight squat
    A2 –...

  • Cardio Phase 3 – Week 2 Session 2

    This high-intensity cardio workout will get you feeling energised. With a lower-body focus, you will be working in supersets for time.

    Expect to get sweaty and increase your heart rate as you work towards your goal, whether it is fat loss or fitness.

    Session program:
    A1 – Split squat
    A2 – Spli...

  • Cardio Phase 3 – Week 2 Session 3

    This high-intensity cardio workout will get you feeling energised. With a lower-body focus, you will be working in supersets for time.

    Expect to get sweaty and increase your heart rate as you work towards your goal, whether it is fat loss or fitness.

    Session program:
    A1 – Bodyweight squat
    A2 –...

  • Cardio Phase 3 – Week 3 Session 1

    This high-intensity cardio workout will get you feeling energised. With a lower-body focus, you will be working in supersets for time.

    Expect to get sweaty and increase your heart rate as you work towards your goal, whether it is fat loss or fitness.

    Session program:
    A1 – Bodyweight squat
    A2 –...

  • Cardio Phase 3 – Week 3 Session 2

    This high-intensity cardio workout will get you feeling energised. With a lower-body focus, you will be working in supersets for time.

    Expect to get sweaty and increase your heart rate as you work towards your goal, whether it is fat loss or fitness.

    Session program:
    A1 – Split squat
    A2 – Spli...

  • Cardio Phase 3 – Week 3 Session 3

    This high-intensity cardio workout will get you feeling energised. With a lower-body focus, you will be working in supersets for time.

    Expect to get sweaty and increase your heart rate as you work towards your goal, whether it is fat loss or fitness.

    Session program:
    A1 – Bodyweight squat
    A2 –...

  • Cardio Phase 3 – Week 4 Session 1

    This high-intensity cardio workout will get you feeling energised. With a lower-body focus, you will be working in supersets for time.

    Expect to get sweaty and increase your heart rate as you work towards your goal, whether it is fat loss or fitness.

    Session program:
    A1 – Jump squat
    A2 – Prison...

  • Cardio Phase 3 – Week 4 Session 2

    This high-intensity cardio workout will get you feeling energised. With a lower-body focus, you will be working in supersets for time.

    Expect to get sweaty and increase your heart rate as you work towards your goal, whether it is fat loss or fitness.

    Session program:
    A1 – Foot-elevated split sq...

  • Cardio Phase 3 – Week 4 Session 3

    This high-intensity cardio workout will get you feeling energised. With a lower-body focus, you will be working in supersets for time.

    Expect to get sweaty and increase your heart rate as you work towards your goal, whether it is fat loss or fitness.

    Session program:
    A1 – Jump squat
    A2 – Prison...

  • Cardio Phase 3 – Week 5 Session 1

    This high-intensity cardio workout will get you feeling energised. With a lower-body focus, you will be working in supersets for time.

    Expect to get sweaty and increase your heart rate as you work towards your goal, whether it is fat loss or fitness.

    Session program:
    A1 – Jump squat
    A2 – Prison...

  • Cardio Phase 3 – Week 5 Session 2

    This high-intensity cardio workout will get you feeling energised. With a lower-body focus, you will be working in supersets for time.

    Expect to get sweaty and increase your heart rate as you work towards your goal, whether it is fat loss or fitness.

    Session program:
    A1 – Foot-elevated split sq...

  • Cardio Phase 3 – Week 5 Session 3

    This high-intensity cardio workout will get you feeling energised. With a lower-body focus, you will be working in supersets for time.

    Expect to get sweaty and increase your heart rate as you work towards your goal, whether it is fat loss or fitness.

    Session program:
    A1 – Jump squat
    A2 – Prison...

  • Cardio Phase 3 – Week 6 Session 1

    This high-intensity cardio workout will get you feeling energised. With a lower-body focus, you will be working in supersets for time.

    Expect to get sweaty and increase your heart rate as you work towards your goal, whether it is fat loss or fitness.

    Session program:
    A1 – Jump squat
    A2 – Prison...

  • Cardio Phase 3 – Week 6 Session 2

    This high-intensity cardio workout will get you feeling energised. With a lower-body focus, you will be working in supersets for time.

    Expect to get sweaty and increase your heart rate as you work towards your goal, whether it is fat loss or fitness.

    Session program:
    A1 – Foot-elevated split sq...

  • Cardio Phase 3 – Week 6 Session 3

    This high-intensity cardio workout will get you feeling energised. With a lower-body focus, you will be working in supersets for time.

    Expect to get sweaty and increase your heart rate as you work towards your goal, whether it is fat loss or fitness.

    Session program:
    A1 – Jump squat
    A2 – Prison...