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Ask The Ripped Dude

"How Can I Mix Up My Cardio Routine?"

Ask The Ripped Dude: How Can I Mix Up My Cardio Routine?

Too much time spent on the treadmill can make a quick cardio session seem endless. Fire up your routine run with this deadly combination of suicide sprints and push-ups!
Q

What's another cardio-based exercise I can do to shake up my system and shed the calories?

Straight-up cardio lovers are few and far between—even I raise my hand in displeasure at times. Let's face it, not all of us have the time (or desire) to grind on a treadmill for an hour. Worse, doing the same, methodical exercise day in, day out can cause your weight loss to plateau. After six weeks of the same routine, your body will stop adapting.

I'm going to share a cardio technique that will get your head back in the game and your body burning fat again. It's called suicide push-ups, and done the right way, it can burn up to 400 calories in 20-30 minutes—without fancy equipment.

Suicide Push-Ups

This all-in-one workout combines the cutting power of "suicide" sprints with the pain of push-ups. Suicide push-ups target your entire body. When you accelerate in your sprint, you work your quads. When you decelerate, you work your hamstrings. Every time you lift your leg off the ground, you work your core. When you reach down to touch the yard line, you work your glutes, and when you complete that set of push-ups, you exhaust your triceps and chest.

This full-body aerobic and anaerobic workout will torch fat and push your body to its limits—increasing your stamina, and strengthening your heart while increasing your metabolism and lean mass. To limit your risk of pulling a hamstring, keep your sprints to 50 to 75 percent of your max speed. Remember, you don't have to go all-out for a great workout.

When you're done with this workout, you'll have completed 150 to 185 push-ups and performed an incredible full-body, fat-busting cardio workout. Take these moves to a football field—or, in bad weather, a basketball court— for an incredible training session that's sure to score big. No access? No problem. Head to a local park or any flat, grassy area and mimic field markers by placing cones 10 yards apart, starting at the 50-yard line.

Pre-Cardio Stretch

Make sure that you warm up and stretch properly for 15 minutes before doing this workout to prevent common hamstring and groin injuries. Run two laps around the field to warm your muscles up, then do a standing hamstring stretch, butterfly stretch, and Achilles stretch to target your lower body.

Surviving The Suicides

To perform suicide push-ups, start at the end zone and sprint out to the 10-yard line.

  • Touch the 10-yard line and sprint back to the starting line.
  • Turn and sprint to the 30-yard line. Touch the 30-yard line and sprint back to the starting line.
  • Turn and sprint to the 40-yard line. Touch the 40-yard line and sprint back to the starting line.
  • Turn and sprint to the 50-yard line. Touch the 50-yard line and sprint back to the starting line.

Perfecting The Push-Ups

After you're done with the suicides, challenge your endurance by immediately completing 15 push-ups at the end zone. That makes one set. If regular push-ups pose a challenge, strengthen and firm your triceps with modified, bent-knee pushups. Give yourself about 1-2 minutes rest between each suicide push-up set, and remember: Once you get to the half-way mark, fatigue will kick in. If you're extremely winded, decrease your speed. This workout can be completed in about 25 to 30 minutes.

Suicide Push-Up Program

Do 10 to 12 suicide push-ups three times per week—on Monday, Wednesday, and Friday, for example—to give your body plenty of time to recuperate between workouts. On a football field, go from the end zone to the 50 yard line. No football field? On an indoor basketball court, take off from the baseline and make each line— free throw, 3-point, and midcourt—a suicide line. Finish off each suicide with a set of push-ups.

Transform Your Body



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About The Author

Known as ''The World Most Ripped Fitness Model,'' he's very passionate about educating people all over the world about health and fitness.

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JonMorse

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JonMorse

I always liked using suicides as a HIIT Cardio variant, but never thought of the pushups. Thanks Obi! I will definitely implement this!

Jul 31, 2013 12:02am | report
 
NewRegN2013

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NewRegN2013

I love this! Putting it in the rotation this week!

Jul 31, 2013 6:07am | report
 
Vee.Ey.Dala

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Vee.Ey.Dala

Did these today, not for the faint-hearted.

Jul 31, 2013 11:41am | report
 
dreambig1993

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dreambig1993

This is really intense lol I like it!!

Jul 31, 2013 12:16pm | report
 
dreambig1993

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dreambig1993

This is really intense lol I like it!!

Jul 31, 2013 12:16pm | report
 
jlewbaker

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jlewbaker

A few days ago I did a cardio circuit that was killer, but was also fun! 20 minutes went by quick. I used the burn machine, then hit the speed bag, then ran on the elliptical, did hanging leg raises, and finally did stair runs. I did each exercise about 30-45 seconds each and did as many rounds as possible in 20 minutes with no rest. Never going back to steady state cardio again!

Jul 31, 2013 4:52pm | report
 
rachaelshay

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rachaelshay

Is it just me or does this not actually explain a "suicide pushup"? Is it supposed to be a regular pushup, just a lot of them? All I see is a picture of a regular pushup and talk about sprints, but nothing else

Jul 31, 2013 5:19pm | report
 
Gkohl88

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Gkohl88

A "suicide" is the name of the sprints. "Sprint as fast as you can to your first marker, touch the ground. Then sprint as fast as you can back to the start." This is just saying to super-set those sprints with push-ups

Jul 31, 2013 5:37pm | report
andrewk1991

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andrewk1991

read the part under the pushups he explains it there. I skimmed the article and thought the same thing but then looked closer and found it.

Jul 31, 2013 5:40pm | report
Gkohl88

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Gkohl88

Great article! It doesn't need to be a complicated workout with awkward movements to be effective.

Jul 31, 2013 5:34pm | report
 
Stummi386

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Stummi386

This is saying you should have done anywhere from 150 to 185 pushups by the end. If you do 15 after each set, you'll only have done 75 pushups. Am I missing something here?

Aug 1, 2013 4:57am | report
 
Stummi386

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Stummi386

Im thinking we're supposed to ladder up to 50 yds and ladder back down? That's the only way you'd hit that many pushups.

Aug 1, 2013 7:53am | report
obadike1

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obadike1

You are doing 15 push-ups after each suicide and I said to do 10 to 12 suicides each day. So if you multiply 15 push-ups times 10 that is 150 pushups and if you multiply 15 times 12 then that is 180 push-ups. You are doing the 15 push-ups after you do the suicide from the end zone to the 50 yards. I hope that clarifies how many push-ups you would have completed during this workout. Do your best with this workout as it will push you. So after you do the endzone to 50 yards which is the last part of sucide interval then you start the push-ups. So technically it is 150 to 180 push-ups!

Obi Obadike

Aug 1, 2013 12:52pm | report
 
Stummi386

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Stummi386

Ok I understand how it works now. I didn't quite do it right today, and I was thinking this was pretty easy the way I had done it. Now I'm going to try it your way which is far more challenging. Thanks Obi Won Kenobi.

Aug 1, 2013 3:03pm | report
xXDrAgOnSlAeR

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xXDrAgOnSlAeR

thank you Obi Obadike for giving me a new and more exciting way to do my cardio workouts i have been looking for something like this to do because just using the tredmill and stairsteppers was starting to get boring but you have brought the fun back into my workouts. thank you

Aug 3, 2013 9:34am | report
 
obadike1

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obadike1

You are welcome xXDrAgOnSlAeR! I hope it works out for you my man- Obi Obadike

Aug 3, 2013 9:51am | report
 
Sypher187

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Sypher187

This really pushes your body to the very limit. At least mine it does.

Thank you for this cardio routine, it sure as hell makes things more interesting than the normal treadmill exercises, but what I like most about this, is the fact that you also tend to gain more agility which is good for us guys doing Rugby and other sports.

Thanks obadike1

Aug 29, 2013 3:22am | report
 
  • Body Stats
  • ht: 5'10"
  • wt: 248.46 lbs
  • bf: 19.0%
Sypher187

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Sypher187

This really pushes your body to the very limit. At least mine it does.

Thank you for this cardio routine, it sure as hell makes things more interesting than the normal treadmill exercises, but what I like most about this, is the fact that you also tend to gain more agility which is good for us guys doing Rugby and other sports.

Thanks obadike1

Aug 29, 2013 3:23am | report
 
  • Body Stats
  • ht: 5'10"
  • wt: 248.46 lbs
  • bf: 19.0%
speedyd20

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speedyd20

I will definitely be doing this in my back yard!

Sep 11, 2013 11:08am | report
 
cdavis295

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cdavis295

This looks awesome Obi. I only have one question. Will 3 days a week be enough cardio to lose a decent amount of weight?

Dec 10, 2013 5:58am | report
 
Showing 1 - 20 of 20 Comments

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