Mike Chang here from SIXPACK SHORTCUTS. Today, I'm gonna show you a cardio routine that I do for my own clients to help them burn body fat, and help them get lean and ripped as fast as possible. I never have any of my guys do treadmills, or ellipticals, or things like that, because: A. it takes too long and you have to spend a lot of time on it. And B. it's not as effective as what we are just gonna go ahead and do, the cardios that we are doing here. So, let's go over to this board.
這是SIXPACK SHORTCUTS的Mike Chang。今天，我要展示給你看一個，我為我的客戶做的，幫助他們燃燒體脂肪，幫助他們盡可能的快速瘦身並雕塑身體的心肺訓練健身。我從來沒讓任何人做跑步機或是橢圓機，或是類似的東西，因為：A. 這過程太長，你要花很多時間，以及B. 這沒有我們將要做的事來得有效─我們要在這做心肺訓練健身。我們要在這裡示範。所以，讓我們來看看這塊白板。
First thing we are gonna do... This is only gonna take nine minutes, okay. And this doesn't require any type of machines at all. So, first thing we are gonna do is jumping squats. We are gonna do fifteen seconds of this. And then we are gonna move on to side to side pushups. And we are gonna do fifteen seconds of those, followed by towel rows. Now, I'm not gonna use the towel today. I was gonna use a t-shirt, but you can use a towel or a shirt if you like. And fifteen seconds of those. We are going to the towel squat and raise, fifteen seconds. And the last thing we are gonna do is half burpees. And we are gonna do those for fifteen seconds.
So, make sure you are doing them altogether, none stop. And afterwards, you are gonna rest for sixty seconds, and you are gonna repeat it for total of four sets. It's gonna take you exactly by nine minutes to finish, really really intense cardio. And it's gonna be a lot more effective than spinning thirty to forty-five minutes on a treadmill or any type of pull machine. If you don't believe me, try it out and let me know how it works out.
So, let's do it. I'm gonna go ahead and show you the run-through. It's my shirt, (and I'm gonna) use this. So, we are gonna start up with the jumping squats first. So, squat position, just like this...way. You put your hands up, okay. So, we're going to go ahead and do fifteen seconds of this, okay. And I'm gonna look at the board, right into side to side pushups. Just like this, your feet and your hands are moving at the same time. We are gonna do fifteen seconds of this, and going to our towel row.
Stand as if you are doing the squat. Hold the towel here, or shirt. Have a good tension on it. Make sure the towel is tight. Hold it towards your stomach, and back up. As you're holding, have your chest out. So, chest out, and back, chest out, and back. This looks easy but it's really tough. And we are gonna do fifteen seconds of those followed by a towel raise, squat and raise. Raise, and squat back down. So, fifteen seconds of these. Again, keep the towel really tight, or shirt really tight. So, make sure you have tension on it.
Lastly we are gonna do those half burpees. Feet together, hands here. Come in, and out. In, and out. Try to land softly as you are doing these, even if you are tired. You don't wanna flop your feet like this. You wanna come in soft, and come back soft, so you're really engaging your core. So, after you do that, you are gonna rest for sixty seconds, repeat it three more times. Really really intense, really killer and it's a really good cardio that you can do without any equipment right at home, or you can do this in the gym at the end of your gym workout. Just staying up, catching some air here, just up from the first set. You need a rest a little longer than sixty seconds, because it's your first time doing it. Give it a shot. More workouts, check out the website, and we will keep it posted for you.