There's more to cardio than just running.

Celebrity trainer Jay Cardiello, who has designed workouts for 50 Cent and Kevin Love, doesn't use mindless mile splits to get his clients to ramp up their heart rates. Instead, he torches fat and challenges the cardiovascular system with a compact 20-minute bodyweight circuit you can do anywhere.

"This is not your traditional cardio," Cardiello says. "You're not going to be on a treadmill. You're going to be burning fat, burning calories, and getting toned and lean."

Over the 8-week Anywhere, Anytime bodyweight workout program, Cardiello will show you the exact circuits he uses to whip his clients into shape. Each week is focused on a different objective, and Week 3 is designed to hone your midsection and burn fat. You'll work out four days per week, performing one circuit on Mondays and Thursdays and another on Tuesdays and Fridays.

Check out the rest of the program here:

Week 1

WEEK 1, DAY 1

WEEK 1, DAY 2

Week 2

WEEK 2, DAY 1

Week 2, Day 2



Week 3: Stretch, Strengthen, and Condition

Monday and Thursday

1. Skipping Forward Circle / Knee Raisers

Tip: Keep your navel pointing forward at all times, to increase hip mobility.



2. Skipping Backward Circle / Knee Raisers

Tip: Keep your navel pointing forward at all times, to increase hip mobility.

3. Alternating Leg Swings

Tip: Aim to flex toes toward face at all times. This will help get a deeper stretch throughout the calf and hamstring.

4. Lunge to Leg Swing (Left)

Tip: Aim to flex toes toward face at all times. This will help get a deeper stretch throughout the calf and hamstring.

5. Switch-up Lunges (Left)

Tip: Aim to step fully forward and backward, without pausing. This will assist with maximum stability.

6. Lunge Jumps (Left)

Tip: It is important not to jump for height. This will keep the body under control and more stable upon landing.

7. Lunge to Leg Swing (Right)

8. Switch-up Lunges (Right)

9. Lunge Jumps (right)

10. Burpees

Brett Williams, NASM Brett Williams, an associate fitness editor at Men's Health, is a NASM-CPT certified trainer and former pro football player and tech reporter who splits his workout time between strength and conditioning training, martial arts, and running.

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