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High Intensity Home Cardio Workout

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  1. djeit
    March 14, 2011
    6:22 pm

    hi peter i want to ask you a question.
    with this workout am i stimulating all my body fat or in one area.if you want to get fit in one area should you make more exercises to stimulate that area like i want to fit more in the stomach shoud ABS training will help me to get faster fit in the stomach.thanks for the atention 🙂
    and keep going do those very good workouts 🙂

  2. peter
    March 14, 2011
    7:39 pm

    This is an overall body fat burning workout. And NO, you can’t really just burn fat in one area regardless of what many people say out there. So focus on burning calories by doing full body workouts.

  3. djeit
    March 15, 2011
    2:49 pm

    thanks for the advice ! 🙂

  4. Coach Rollie
    March 17, 2011
    5:54 pm

    Nice workout.

  5. hap
    March 17, 2011
    9:20 pm

    hi peter i have fat stomach but i do a lot of running and play football the rest of my body is not to
    bad but just cant shif the fat off my stomach what can i do can you help me

  6. peter
    March 17, 2011
    10:59 pm

    Do some weight training and get onto a good diet. Something like will work just fine!

  7. Elijah
    March 18, 2011
    11:18 am

    This workout will also burn some of the fat in the abdominal area right? B/C Id really like that to bcome more visivle. What do u suggest I should do if it does not

  8. tony
    March 21, 2011
    2:18 am

    one thing about HIIT that confused me is that do I have to do each set with that exact amount of time for each set ? when I go running outside I just sprint to a tree and walk to the next tree and do it on and on and on. Is that HIIT ? I mean HIIT is all about keeping your heart rate really high for a period of time and rest for a period of time rite ?

  9. peter
    March 21, 2011
    2:24 am

    Doing the same time just gets you into a nice rhythm and it allows to you keep track of what you doing and how you are improving. Sure what you doing is also HIIT but I would suggest rather than do lamp posts. Jog from one lamps post to the next. Sprint the next one, Jog again and so forth. But HIIT is not just about keeping your HR high for a long time it is also making your body work harder as it needs to keep adapting to the new High Intensity part of your interval training.

  10. Paulo Rios
    March 21, 2011
    10:41 pm

    hi! I have a litte % of body fat, how much time will I take to burn it with this workout?

  11. peter
    March 22, 2011
    1:01 am

    Well it all depends. How much body fat%, what woorkout will you be doing. Are you on a good diet etc

  12. Paulo Rios
    March 23, 2011
    12:05 am

    i am on a good diet…
    I work every muscles of my body day by day…
    And i am doing 2 x per week cardio exercices

  13. Bastaki
    March 26, 2011
    12:08 pm

    all I can say is that you Peter and all staff are amazing, you can’t imagine how much i am benefiting from doing all these workouts at home!! and all are working well!!

    thank you thank you thank you, I got my six packs, they are still not perfectly shown but to me this is an achievement, and I won’t stop I will carry on

  14. jo
    March 30, 2011
    3:14 pm

    Hey pete, can you post a sample of meal plan? im interested in seeing some of your meal plan and to get those 6 pack boost up. Thank you

  15. peter
    March 30, 2011
    4:02 pm

    Hi Jo,

    I will add an artcile on this later this week but you can pop over to for all diet related info. Thanks!

  16. Harry
    April 8, 2011
    12:57 pm

    Hey Peter do we do this everyday?

  17. peter
    April 8, 2011
    2:53 pm

    I would do this every other day with some weight training in between.

  18. Harry
    April 10, 2011
    7:14 am

    Peter can we do this Cardio as the cardio for week 1 day 2?

  19. peter
    April 11, 2011
    11:26 pm

    Yes you can

  20. Ian
    April 22, 2011
    6:24 am

    Hey Peter. Im not fat, but I have a small little gut on my stomach that I can’t get rid of. I used to do martial arts, but have stopped due to an elbow injury and knee injury. What type of exercises do you recommend I do to lose this gut, but not to injure my bad parts further?

  21. peter
    April 22, 2011
    11:33 pm

    Best to go see a local trainer who can see exactly what your injury is and so write a you a program that wont cuase any more problems.

  22. Fabian
    April 22, 2011
    11:07 pm

    Hi Peter. How mutch will this burn do you say?

  23. peter
    April 22, 2011
    11:31 pm

    Depends how hard you push! Do it and find out 🙂

  24. frits
    May 24, 2011
    7:21 pm

    Do this exercise 3/4 times a week and push it as hard as you can. Don’t ease up on yourself, just push it like mad untill the very last second. Combine it with abdominal exercises and you will see proper results within a month!
    It worked out great for me, the result is awesome. Thanks a lot Peter, I owe you one 😉

  25. peter
    May 24, 2011
    9:49 pm

    Thanks Frits!

  26. kumar
    July 10, 2011
    6:00 am

    How many times a week should this workout be done? And when should I have a rest day?

  27. peter
    July 18, 2011
    9:54 pm

    3 times per week would be good.

  28. scooby12
    July 16, 2011
    8:46 am

    Hi Peter, im 13 years old and i want to lose my belly fat. Can this workout help me ? (i will combine with “Beginner 6 Pack Abs Workou”). And Peter please tell me when will I see results.I do this every day.

  29. peter
    July 18, 2011
    8:43 pm

    At you age just be more active and don’t eat to much rubbish and you will be in great shape!

  30. scooby12
    July 19, 2011
    12:12 pm

    Ok Peter. Thanks for the answer!

  31. krishna
    August 14, 2011
    9:27 am

    hi peter. my fat% is 31 but my hands are very lean. i have fat in belly and thighs.
    how can i reduce fat in my lower body while increasing muscle in arms.

  32. peter
    August 16, 2011
    8:30 pm

    First try and drop your body fat to around 13 or so, then start to work on building your arms.

  33. popli
    October 18, 2011
    9:47 pm

    No rest each time completed the circuit?

  34. peter
    October 20, 2011
    8:46 pm

    You can rest if you need it.

  35. dpeb
    November 30, 2011
    9:57 am

    are 25 minutes of cardio every day good or should i raise it?(i do 10 minutes the exercises shown on your website and 15 minutes of bicycle)

  36. azim
    January 7, 2012
    7:06 am

    when we do this cardio workout
    it can cost our muscle and fat or not?

  37. Cope
    February 2, 2012
    2:18 am

    Hay Pete, i have question. I’m starting from begining so with what exercises should i start? I have fat on my belly and chest, but my arms are not so big and i dont have much of chest muscle but there is much fat. So should i start with only cardio workouts or ? And how long shoud i do it, i’m planing to do it 5 times for weak. Thank you for your time.

  38. peter
    February 2, 2012
    11:41 pm

    I would join this:

  39. Cope
    February 3, 2012
    1:32 am

    Hey Peter i just got Schedule for this week, and from Monday i’m starting with incredible will, and since i play soccer and our season is about to kick off and our preparation begins i realy hope so with urs exercises and my soccer preparation i will get back to form and get awesome body. Thank you xD

  40. Filip
    February 14, 2012
    4:37 pm

    I did not so mauch in this wourkout, but when i did it, i saw and i can tell anyone, this is very good wourkout

  41. Filip
    February 14, 2012
    4:44 pm

    Hi, Peter i do almost every wourkout on this website, but I will be happy ih you can give me an video with exsersises for inner, lower, upper chest, but they must be based on push-ups. Thank you. You can send me on my email.

  42. Dar
    May 14, 2012
    3:17 pm

    Hello, Peter
    Could u tell me, should I drink whey protein shake on my cardio workout day?

  43. peter
    May 14, 2012
    11:29 pm

    You can yes.

  44. Hamza
    May 14, 2012
    9:13 pm

    Hey Peter
    About the summer challenge wow what a tough training. I was doing the weight day OMG man i dont think i have the strength for it, so would it be okay if i only do 3 sets of the circuit instead of 4 even though 4 is the minimum. im sweating like crazy man. :O

  45. peter
    May 14, 2012
    11:28 pm

    Do what you can!

  46. lelecon
    October 6, 2013
    3:10 pm

    Hi Peter . Can u tell me a cardio 5 min not joking or walking , i want to do it on my home . I need it for warm up befor my gym . Sorry if my english are bad . Thanks .

  47. admin
    October 7, 2013
    8:09 am
  48. lelecon
    October 15, 2013
    7:12 pm

    hi peter
    jumbing jacks 1 min is enough to warm up for this gym program ? thanks

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