Why Bodyweight Cardio is NOT Enough

Before we begin, remember that I LOVE “Bodyweight Cardio” workouts.

I use them all the time and do them myself.

But after getting some questions from a couple of my Kyoudai on the powerDOJO Forum with respect to using exercises like the Push Plank for an interval workout as part of their workout, I decided to shoot this video.

If your goal is to get into top fight shape, watch this video now:

The reasons I give you in this video is why my programs like MMA Ripped, Ultimate MMA and now the powerDOJO Workouts of the Month include both Bodyweight Cardio and traditional cardio.

They both work fine separate, but when put together properly, the results are SYNERGISTIC.

NOTE: what I say about Bodyweight Cardio also applies to any circuit workout that includes traditional resistance training exercises using kettlebells, barbells or dumbbells, too.

QUESTION: for those of you without a science background, did I make the science stuff clear enough for you to understand?

Your feedback is appreciated!

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Samuel
Samuel

Yo Eric Wong!!!

Wassup??!! I was wondering, is it ‘ok’ to combine say:

Mon, Wed are the strength training days and Fri is the cardio workout. Mon & Wed post strength training i do cyclic workouts, but the Fri…i do bodyweights cardio (or the circuit training)?? Does the question makes any sense??? LOL

Thanks for this great info!!

Leinz
Leinz

No science background and I think I`m getting your points in the video.

Do you think I`m getting benefits from cycling (my mountainbike) almost every day
for about 1/2 – 1 1/2 hours (because of not having a car) ?
Or must a >>cardio-training<< be more intense / challenging / sweaty ? ?

Eric
Eric

Yes, you’re getting awesome benefits from cycling everyday with a low HR…

In fact, if you were to try and push yourself each day while riding and getting your HR up, you’d suffer from lack of recovery, likely.

You are improving your heart’s ability to fill with blood and the vascular network that delivers the blood to the muscles, so keep doing it. 🙂

tri
tri

http://www.youtube.com/watch?v=FAu3j9_1h5s

check this video out this is the best one armed pushup i have ever seen

also great cardio good for a six pack

Pinto
Pinto

Thanks Coach, you got me convinced so i´ll gladly step on the steppa too from now on. That clarified a lot for me, because i know about the discussion between the two ways of cardio and which one´s better and so. But i never understood WHY one type would be better. Your explanations got me a way deeper understanding now. Still: i join in with kyoudai @Josh on the swimming question. My guess is, that long distance swimming should meet the cyclic cardio goals? Peace P.

Eric

See below brutha!

Cassidy
Cassidy

Lol, look at Eric showing off those ripped arms 5 mins in. Hah. But seriously, for me it’s the other way round. All I do is cyclic cardio, no ‘bodyweight cardio.’ I think the reason for this is that cyclic cardio is so much simpler. You just run/cycle/row/etc repetitively, whereas you need to come up with specific combinations of exercises when using bodyweight cardio. Thats why I’m saving up for Cage Cardio BE.

Thanks for the great post as usual, Eric, cheers.

Eric

And I don’t even have my spray tan or oil on!

Chad
Chad

Thanks for the information Eric. There are so many people out there right now that are ripping on traditional cardio. So much so that people are getting discouraged and are not even doing it. I have heard a million times all you have to do is lift heavy for short reps to get the body of your dreams. Thanks for clearing this up.

Chad

Eric

While we’re talking PERFORMANCE here, like you mentioned, physique also benefits from regular cardio, not to mention, HEALTH, which will benefit both performance and physique.

Mark Edward Brown

Hi Eric,

I am not a fighter however I enjoy having a fighter’s physique and power/stamina etc. I never knew the explanation of why a group of muscles would get sore vs. which movements caused soreness so this was a great video for me.

Many thanks,

Mark Edward Brown

Josh
Josh

Sry…forgot to ask this…how would you classify swimming? I see it as a hybrid considering that there is lots of eccentric contraction.

Eric

Not much eccentric in swimming – you loop your arms around in a circular motion and the legs kick back and forth, so mostly concentric, therefore, cyclic.

Josh
Josh

Great chat professor!!! Where were you in my first year of college????

Eric

Going through puberty in high school. 😛

Philip
Philip

That was some good info. Never really realized that some exercises used different types of energy systems. Now I have a reason to do regular cardio workouts again.

Tony
Tony

Hi Eric
I always cheak your site and vidios
and thanks for your time to make them
they are very interesting Thanks

William

Awesome Video! Thank You for that Info I will benifit Greatly and so will my students!