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Let’s face it, clocking endless miles on a treadmill isn’t everyone’s idea of a fun or effective workout. Sure, it’s a classic tool for burning calories, but there’s a better way to torch fat, build strength, and keep things fresh. That’s where I step in. After years of coaching athletes and fitness enthusiasts, I cooked up these strength-based cardio workouts to help you lose weight without a treadmill. Think less “hamster wheel” and more high-intensity, sweat-dripping sessions.

These workouts are designed to be standalone fat-burning sessions or the perfect finisher after strength training. Each workout co*bines cardio, strength, and power training to boost your metabolism and keep you returning for more. If you’re about fed up with repetitive treadmill workouts, allow me to redefine your approach.

Battle Ropes and Sled Sprint EMOM Workout

Equipment

• Battle ropes


• Moderately weighted sled

The Workout

Perform each exercise every minute on the minute (EMOM) for 5 to 10 rounds. Aim to co*plete the exercises quickly to maximize rest time within the minute.

• Alternating Battle Ropes: 15 reps each arm (30 total)


• Sled Sprint: 40 yards

Directions

1. Start a timer or use an EMOM timer app.


2. Begin the first minute with 15 alternating battle rope reps per arm. After co*pleting the ropes, rest for the remainder of the minute.


3. At the start of the next minute, perform a 40-yard sled sprint, then rest for the remainder of that minute.


4. Continue alternating between battle ropes and sled sprints for 5 to 10 rounds. Adjust the sled weight to maintain high intensity throughout the workout.

How to Do It:

Alternating Battle Ropes

1. Stand with feet shoulder-width apart, knees slightly bent.


2. Grip the ends of the battle ropes firmly.


3. Keep your core engaged as you alternately whip the ropes, creating waves.


4. Aim for quick, explosive movements.

Sled Sprint

1. Grip the sled handles and lean slightly forward.


2. Explode into a sprint, driving through your legs and keeping a steady pace for 40 yards.


3. Focus on maintaining proper sprint mechanics with a strong arm swing and powerful strides.

Pro Tips

• Rest time between rounds depends on how quickly you co*plete the exercises. Push hard to maximize intensity but aim for at least 15–20 seconds of rest.


• If you finish each round too quickly, increase the sled weight or rope reps to maintain the challenge.

Kettlebell & Rower AMRAP Workout

Equipment

• Rower


• Heavy kettlebell

The Workout

Perform as many rounds as possible (AMRAP) in 15 minutes of the following:

• Single Kettlebell Thruster: 10 reps


• Kettlebell Ground to Overhead (GTOH): 10 reps


• Plank with Kettlebell Taps: 10 reps (each side)


• Rower Sprint: 200 meters

Directions

1. Set a 15-minute timer.


2. Begin with 10 kettlebell thrusters, followed by 10 ground-to-overhead lifts.


3. Move into a plank position and perform 10 kettlebell taps per side.


4. Immediately transition to the rower for a 200-meter sprint.


5. co*plete as many rounds as possible within the 15-minute time cap.

How to Do It

Single Kettlebell Thruster

1. Hold the kettlebell in front of your chest with both hands.


2. Squat, then explosively press the kettlebell overhead as you rise.

Kettlebell Ground to Overhead (GTOH)

1. Start with the kettlebell on the ground.


2. Hinge at the hips to pick it up, then drive it overhead in one fluid motion.


3. Use your legs and core to generate power.

Plank with Kettlebell Taps

1. Assume a plank position with the kettlebell placed in front of you.


2. Alternate tapping the kettlebell with one hand while keeping your core tight and hips stable.

Rower Sprint

1. Row as fast as possible for 200 meters, focusing on powerful leg drive, a strong pull, and controlled recovery.

Pro Tips

• Choose a kettlebell weight that challenges you but allows you to maintain good form.


• Focus on efficiency during transitions to maximize rounds co*pleted.


• Keep your core engaged during all exercises, especially the plank taps, to avoid unnecessary hip movement.


• Track your rounds and reps to measure progress for future workouts.

Slam Ball & Dumbbell Interval Burner Workout

Equipment

• A slam ball


• A pair of light dumbbells

The Workout

Perform 4 rounds of the following interval circuit:

• 20 seconds of front slams


• 20 seconds of alternating lateral lunges


• 20 seconds of dumbbell push press


• 20 seconds of dumbbell burpees

Rest for 40 seconds after each exercise and take a 2-minute rest between rounds.

Directions

1. Set a timer for intervals of 20 seconds of work followed by 40 seconds of rest.


2. Start with slam ball front slams for 20 seconds, then rest for 40 seconds.


3. Move into alternating lateral lunges for 20 seconds rest for 40 seconds.


4. Continue to dumbbell push press for 20 seconds, rest for 40 seconds.


5. Finish with dumbbell burpees for 20 seconds, then rest for 40 seconds before starting the next round.


6. co*plete 4 rounds, taking a 2-minute break between rounds.

How to Do It

Front Slam

1. Hold the slam ball overhead, engaging your core.


2. Slam the ball forcefully to the ground,


3. Squat down to pick it up and repeat.

Alternating Lateral Lunge

1. Hold a dumbbell in each hand at your sides.


2. Step out to the side, lowering into a lunge while keeping your opposite leg straight.


3. Push back to the starting position and alternate sides.

Dumbbell Push Press

1. Hold a dumbbell in each hand at shoulder height.


2. Slightly bend your knees, then explosively press the dumbbells overhead while straightening your legs.

Dumbbell Burpees

1. Hold a dumbbell in each hand.


2. Perform a burpee by lowering into a plank, jumping your feet back in, and standing up while pressing the dumbbells overhead.

Pro Tips

• Focus on speed and power during each exercise, but maintain proper form to avoid injury.


• Use light dumbbells to sustain intensity for the full 20 seconds.


• Engage your core during slams and lunges for added stability.


• Track your reps each round to measure progress and maintain intensity.

Cardio & Kettlebell Power Circuit Workout

Equipment

• An assault bike or stationary bike


• A moderately weighted kettlebell

The Workout

co*plete 5 rounds of the following circuit:

• Assault Bike or Stationary Bike: 2 minutes


• Kettlebell Swing: 10 reps


• Kettlebell Low-High Chop: 10 reps (each side)


• Mountain Climber: 15 reps (each side)


• Assault Bike or Stationary Bike: 2 minutes

Directions

1. Start with a 2-minute ride on the assault bike or stationary bike at a challenging but sustainable pace.


2. Immediately transition to 10 kettlebell swings, focusing on explosive hip drive.


3. Perform 20 kettlebell low-high chops, alternating 10 reps per side, moving diagonally from one hip to the opposite shoulder.


4. Drop into a plank and co*plete 30 mountain climbers, driving your knees to your chest, alternating sides.


5. Finish each round with another 2-minute bike ride.


6. Rest as needed between rounds, but aim to minimize downtime to maintain intensity.

How to Do It

Assault/Stationary Bike

1. Pedal at a high intensity, aiming for a pace that elevates your heart rate but allows you to sustain effort for 2 minutes.

Kettlebell Swing

1. Stand with feet shoulder-width apart, gripping the kettlebell with both hands.


2. Hinge at the hips, then drive the kettlebell forward to shoulder height.


3. Let it swing back down as you hinge again.

Kettlebell Low-High Chop

1. Start in a squat with the kettlebell held at one hip.


2. Explosively stand and twist, bringing the kettlebell diagonally across your body to the opposite shoulder.


3. Return to the starting position and repeat.

Mountain Climber

1. Get into a plank position with hands under shoulders.


2. Drive one knee toward your chest, then quickly alternate legs, maintaining a steady rhythm.

Pro Tips

• Keep transitions between exercises as smooth and fast as possible to maintain a high heart rate.


• Use a kettlebell weight that challenges you without co*promising form, especially for the swings and chops.


• Focus on core engagement during mountain climbers and low-high chops to avoid strain on your lower back.


• Track your total time for the 5 rounds and aim to improve each workout session.

Kettlebell & Bodyweight TABATA Circuit Workout

Equipment

• A moderately weighted kettlebell


• A slam ball (optional for Side-to-Side Slams)

The Workout

Each TABATA consists of 8 rounds of 20 seconds of work followed by 10 seconds of rest. co*plete all 8 rounds of one TABATA before moving to the next. Rest for 1-2 minutes between TABATAs.

TABATA 1:

• Kettlebell Gorilla Row


• Kettlebell Power Plank

TABATA 2:

• Kettlebell High Pull


• Kettlebell Russian Twist

TABATA 3:

• Squat Jumps


• Side-to-Side Slams

Directions

1. Set a timer for TABATA intervals: 20 seconds of work, 10 seconds of rest, repeated 8 times per TABATA.


2. For each TABATA, alternate between the two exercises every 20 seconds (e.g., Gorilla Rows for 20 seconds, rest 10 seconds, then Power Planks for 20 seconds, rest 10 seconds, and repeat).


3. co*plete all 8 rounds of one TABATA before resting for 1-2 minutes and moving to the next.


4. Push for maximum effort during each work interval while maintaining proper form.

How to Do It

Kettlebell Gorilla Row

1. Stand with feet slightly wider than shoulder-width apart, kettlebell between your feet.


2. Hinge at the hips, grab the kettlebell with one hand, and row it to your side while keeping your back flat.


3. Alternate arms each rep.

Kettlebell Power Plank

1. Assume a plank position with hands on the kettlebell handle.


2. Alternate lifting each hand off the kettlebell, tapping your shoulder, while keeping your hips stable.

Kettlebell High Pull:

1. Grip the kettlebell with both hands.


2. Hinge at the hips, and explosively pull the kettlebell to chest height, keeping elbows high and wide.


3. Lower with control.

Kettlebell Russian Twist

1. Sit on the ground, leaning slightly back with knees bent.


2. Hold the kettlebell with both hands and twist your torso side to side, tapping the kettlebell to the ground on each side.

Squat Jump

1. Lower into a squat, then explode upward, jumping as high as possible.


2. Land softly and immediately drop into the next squat.

Side-to-Side Slams

1. Hold the slam ball overhead and twist your torso to slam the ball down on one side.s


2. Pick it up quickly and repeat on the opposite side.

Pro Tips

• Use a kettlebell weight that challenges you while allowing you to maintain proper form, especially during the High Pull and Gorilla Row.


• Keep your core engaged throughout all exercises, particularly during the Power Plank and Russian Twists.


• Maintain controlled breathing to help sustain effort through the full TABATA.


• Focus on explosive power for Squat Jumps and Side-to-Side Slams to maximize intensity.