Boost Your Metabolism With This At Home Cardio Challenge
January 2nd, 2010
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by Scott Tousignant · Filed Under: Fat Loss Exercise
You’ll never hear me bash long duration cardio like many other fat loss experts. Although I rarely jog I do love going for 30 minute bike rides during the warmer months. My physique has been created using a combination of long duration cardio, interval training, resistance training, healthy nutrition, and dedication to developing an unstoppable mindset.
Long duration cardio does have it’s place in an active and healthy lifestyle and it certainly does contribute to an effective fat loss program. But when it comes to seriously boosting your metabolism it’s the shorter, more intense, interval type cardio combined with resistance exercises that really does the trick.
But the success of any fat loss program all boils down to compliance… Sticking with it and following through for the long term. I have found that the best way to comply with a fat loss program is to add the ‘FUN’ element to it. If you do something that you enjoy it will be easier to stick with.
One of the ways that I like to make at home cardio fun is by turning it into a challenge. Here’s one fun at home cardio session that presents a fun challenge as well…
Fun At Home Cardio Challenge
I absolutely love it when I see one of my blog readers take me up on a challenge and share how the experience went for them. The video below is by a gentleman who goes by the name “Fat Old Man”. 
As he states in the video, “this workout is more difficult than it looks”. I like to hear that because at first glance some people may brush off one of my home workout videos because they’re not convinced about the impact that it will have. That’s why I encourage you to at least perform the workout once and see how it feels.
Video Response To 100 Rep Squat Challenge
The 100 rep squat is just one way to make at home cardio fun. There are so many different ways that you can progress. You can begin by using just your own body weight and then use some light dumbbells and progress with the weight each week. You can decrease the rest period and try to complete the workout faster than you did the previous week. Or you can do a combination of the two.
Another way that you can create a fun at home cardio challenge with squats is to see how many reps you can do in 10 minutes. Again, you can progress by increasing the weight a bit each week, or increasing the number of reps that you are able to do in 10 minutes by decreasing your rest periods.
Give the 100 Rep Squat at home cardio session a try. Time yourself and see how quickly you can complete it while still using proper form. During the next three weeks I’m expecting you to progress in one way or another.
Keep me posted on your progress and share your experience with the rest of us here by commenting in the box below.
You ROCK!
Scott Tousignant
Some people dismiss DB Squats as totally useless. If they watched the video, that would change their mind. I love’em! A great ab, glute, and leg builder.
Scott,
Very Cool. I really like this workout. This can really push you and its so simple. Nice!
Thanks
Charlie Peebles
Hi Scott, great workout. How much weight are you using?
I did this workout tonight in 7m 30secs, but with 35 lb. dumbbells. I’m older than “Fatoldman,” though, at close to 51.
It’s a great cardio-routine, and I plan to work it into a few lunch-breaks per week for the next couple of months, if my poor old legs can take it. I only take 30 mins for lunch most days, so I have to rush any exercise. I like this one a lot!
Great challenge Scott! Will work great for anyone who is short on time, equipment and space. Thanks for that- will give it a try!!
Damn! I was cheering you on the whole time! I remember when I used to get out of bed and do what I called “the magic 100″. DB squats are especially challenging. But you were awake when you were done!! And it’s not as easy as it looks at all!!! Thanks for putting out another great video. All you need is a small space, a little bit of time, equipment, and NO EXCUSES!!!
You are awesome!
Great workout Scott! I noticed your knee clicking. My knees click and crunch. I hope your knees are ok. My right knee has patellar tendonitis, but I still squat while being careful with my form. Squatting actually makes my knees feel better the day after a workout.
I noticed your right knee buckles inward (medially) a bit while you are squatting. It is more pronounced as you become more fatigued. I don’t mean to be critical– just trying to be helpful.
Thanks for sharing a great workout!
Scott,
I’m glad to hear that I’m not the only trainer who feels conventional cardio workouts still have a useful place in the world of fitness. I was beginning to think I was the only one who didn’t dismiss it for HIIT.
100 squats of any variety can be a workout. I occasionally challenge myself to do 100 straight reps with 135 total on the Olympic bar. Talk about a total workout!
Thanks for the comments and feedback. I sincerely appreciate it.
Elsa, I’m using 45 pound dumbbells in this video.
Dan… Way to go man! That’s a great time. It’s so great to hear that you are going to incorporate it into your workday. That’ll give you a great boost in productivity to get you through the afternoon.
You know me Cat… NO EXCUSES!
Thanks for the comments Eric. I don’t mind you being critical at all. I appreciate it. My knee on occasion does click. I’ve had surgery on it to repair torn meniscus due to a hockey injury. Like you, my knee always feels better when I include squats and lunges. The surgery repaired my knee pretty darn good but since then has been when I’ve had the occasional clicking. It’s all good and no pain.
As for the knee buckling inward as I fatigue during squats a part of it is due to a weakness and tightness in hipflexor and having a stronger adductor muscle in that leg. I can easily correct this with stretching and kneeling on a stability ball. I’ve been neglecting the stretches lately so this is a nice wake up call for me
Aaron… that exactly how I initially began to do a 100 squat challenge and it’s absolutely killer. 135 is a nice challenging weight for sure. My thighs are burning just thinking about it
Thanks again for all the great comments and feedback.
Scott Tousignant
Hello Scott,
Thanks so much for this great workout. I did it along with you in your video and I was hoping and begging that you quit before we had completed the 100 reps. But I did it anyway. I’m 35 y/o. Thanks for sharing this with us.
Could you please help me with something that really bothers me? I’d highly appreciate it. Here is the thing: I’m pretty good at squatting and lunging, my thighs are strong and thick but they are not that thick near my knees, not as thick as I wish, like some soccer players whose “Vastus Medialis Muscles” are bulged (not sure if this is the right word), and as they walk the girls cannot help but stare at them. If you know of some kind of exercise I could do to hit those muscles, please let me know.
Thanks in advance and looking forward to hearing from you
Hebert
I face a similar challenge Hebert. What has worked best for me is performing 3/4 squats where you go down deep but only come up 3/4 of the way.
Placing your feet closer together with your toes pointing straight forward tends to hit the lower portion of the thighs just above the knees.
I also do the 3/4 squats on the hack squat machine whenever I visit the gym.
I’ll put a video together for you to demonstrate this movement if you wish. Thanks a million for asking such a great question.
Scott– Regarding the “clicking” of your knee, I noticed that too, as it sounds exactly like mine. Yours went away as you went along, which is what happens with me, too, as I warm up.
I also played a lot of hockey when I was young, from about age 8 to 18, and then sporadically afterward. I never had knee-surgery, but I had some knee-bruises and twists that required me to spend time recovering, at least 3-4 times in my “career.”
I’m a lifelong Detroiter, and huge Red Wings fan. Yes, we’re going to come back and take another run at the Cup this year, as soon as everyone gets healthy.
Way to go Gail. It’s our goal to keep your motivation high this year and help you create an Unstoppable Mindset so you can exceed your expectations in this year and in the years to come.
You’re right. Many of us “Know what to do”. It’s just a matter of doing it. We’re here to help you do it.
Be on the lookout for some exciting new features of this blog to help you follow through with your goals.
Keeping It Real,
Scott Tousignant
I tried this without the weights first because I haven’t done anything with legs in a while. Needless to say I was pretty sore the next couple of days. This is great if you don’t have much to work with. I look forward to working up in DB weight.