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If you have been waiting for new programs Jillian Michaels, the complex Killer Cardio that Jillian Michaels was presented in September 2017. This is the first DVD from Jillian Michaels, which is a pure cardio workout effective for burning calories and fat.
Cardio workout Killer Cardio with Jillian Michaels fit perfectly into your training plan if you want to add a heavy load to achieve the best results in weight loss. Killer Cardio is what you need for the home environment. Fast, efficient and very fat burning!
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The Program Is Killer Cardio
Killer Cardio is a complex of cardio workouts from Jillian Michaels. Recall that Gillian has previously released a series of effective programs: Killer Body; Killer Abs; Killer Buns & Thighs; Killer Arms & Back. And now you’ve got probably the final part of “Killers”, which was actually the first full cardio program from Jillian Michaels. Basically it offered a mixed load in your DVD, but this time you will find pure cardio (pure cardio).
Killer Cardio program includes two cardio workout for 25 minutes (two difficulty levels). They are created specifically to help you burn calories, explode your metabolism, develop endurance, strengthen the heart muscle and of course lose weight. You will find a lot of intense exercise, mostly jumping, acceleration, running, planks, elements from martial arts. The classes are held without additional equipment, you will train with the weight of his own body.
So, in a Killer Cardio program includes two videos: Level 1 and Level 2 (level 1 and level 2). The first level is much easier than the second, but they both will make you well to sweat. In this program the team of Jillian Michaels demonstrates 2 versions of the exercises as we used in other classes. However, the coach periodically demonstrates how you can complicate things or, conversely, to simplify a particular exercise.
The structure of the workout Killer Cardio
Training lasts 25 minutes, of which the active part lasts only 20 minutes. So you will find a quick, but very intense exercise. As such classic workout programmes no (as, incidentally, in many other cardio workouts Jillian Michaels), but the first round of the exercise can be considered a warm-up. The final stretch is given about 5 minutes, which is very good for such short workouts.
Both classes have the following structure: 4 rounds of 4 exercises in each round, repeated in 2 laps. Exercises are performed according to the scheme of 20 seconds intense exercise, 10 seconds rest, and so on for all classes the pace will be very high. In the program there is no timer, which is not always convenient when performing such exercises.
1. Level 1 (Level 1): this cardio workout is suitable for intermediate level, but beginners program is perfect if you do it at your own pace. There are several exercises for relaxation, during which you will have time to breath.
- 1 round: jumping rope, running from side to side, Boxing, jump of a Sprinter.
- 2 circle: horizontal Jogging, crease with tapping feet, running in a bracket with zahlest calf, running in the opposite bracket.
- 3 rounds: burpee, running with high lifting his knees, running the “pigtail”, a circular motion with his hands.
- 4 circle: race zahlest tibia, lateral lunges, pulling his knees to his chest, skater.
2. Level 2 (Level 2): this cardio workout is suitable for intermediate and advanced level of training. Is the load growing complexity. If in the first loop and the second loop waiting for you tolerant the tempo in the third and fourth round Gillian offers intensive plyometrics.
- 1 round: scissors, jumping sideways, jumping forward and back, Jogging in place.
- Round 2: kick to plank to side plank jumps knee to chest, Bicycle crunches, jumping into the bar with raising the legs.
- Round 3: jumping 180 degrees, football running, jumping lunges, burpees with a walk in the strap.
- Round 4: rock climber, plyometric jump to bar, burpee, running with high lifting his knees.
In General, classes of Killer Cardio tolerated quite easily due to the short 20-second load and rest intervals after each exercise. For comparison cardio workout from BodyShred will be more intense load and tempo.
How to perform the workout Killer Cardio
Jillian Michaels recommends doing these workouts 5 times a week or alternate them with power programs. If you want to lose weight and already have done in Jillian Michaels, you practice according to the following scheme: 2-3 times a week and do Cardio Abs in other days workout for the whole body or for specific problematic areas. For example, you can try these lesson plans:
Plan 1:
- MON: Killer Abs
- W: Killer Cardio
- WED: Killer Buns & Thighs
- THURS: Killer Cardio
- FRI: Killer Arms & Back
- SAT: Killer Cardio
If you have a special problem area, then you can only run one version of “Killers” (for example, Killer Abs, or just Killer Buns & Thighs).
Plan 2:
- MON, WED, FRI: Killer Cardio
- TUE, THU, SAT: No More Trouble Zone / Killer Body / Tone and Shred / any other program to muscle tone.
If you have about the average level of training (you do a few months and not very well tolerated cardiac load), then do the Level 1 video at least 7-8 times, before moving on to Level 2. If you already do, then you can train on the second level. Even if some of the exercises you can’t perform at full strength, the overall pace of the lesson you will be able to do.
Pros of Killer Cardio workouts:
- This high-intensity interval exercise that helps you burn calories, accelerate metabolism, to shift a plateau and lose weight.
- Workout short on time (main part only 20 minutes), but it is very effective for burning fat.
- You will not need additional equipment.
- Exercises are performed in the explosive pace that minimizes muscle loss.
- The program is one of the best options for those who want to lose weight and reduce the volume.
Disadvantages of training:
- It’s pure cardio, and you will not please everyone.
- Such exercises are contraindicated when joint problems, varicose veins, cardiovascular system, musculoskeletal apparatus.
- Newcomers such training seems too complex and advanced too light.
- Frequent stops and short time exercise knocks down the pace of the classes and reduces stress.
- There are no common timer and timer exercises.
See also:
- Top 20 videos of cardio workouts for weight loss from Popsugar
- Cardio workout at home: exercise + lesson plan