Conditioning Workouts in Fort Lauderdale, FL

Conditioning Workouts in Fort Lauderdale, FL

Cardio Conditioning Workouts = More Fat Burning

Let's be a little different and change our mindset for today. Let's throw your old habit "45 minutes of cardio four times per week at a slow and steady rate to burn fat." Let's adopt a new way of thinking about killing fat or even building some muscle.

To start, let's find out what's really going on when you think you are burning fat. When you perform cardio at the gym, outdoor or around your house , you're not really burning a whole lot of fat tissue. Your body will mostly resort to the easy available stores of glycogen in your muscles and liver (carbohydrate) before turning mostly to fat for energy. Depending on the level of intensity, more or less fat and more or less carbohydrate (glycogen) may be utilized for energy.

Keep in mind that fat is simply stored energy that the body likes to hold onto for those prehistoric times of starvation and survival. Glycogen is used for quick bursts of intensity such as running , squatting 265 pounds for ten reps, or getting into argument with your lover. As low intensity is applied, mostly aerobic processes (fat oxidation) is called into play. Walking is a low intensity activity that will mainly burn fat for fuel.

As your intensity will increases, the pendulum swings toward another energy source. If you start to increase that walk to a light jog, run or eventually a sprint, you will effectively call on more of the anaerobic process to take over and burn the local glycogen stores for a quick shot of energy.


  • No additional time is necessary
  • Induce a high acute thermogenic effect
  • Increased cardiovascular endurance
  • Increased EPOC
  • Better mental focus on the training at hand
  • A virtual limitless number of variations
  • Increased muscular endurance
  • Improved bodyweight control and strength
  • Stave off boredom
  • Convenient with little equipment required

Metabolic Conditioning Workout Instructions

Perform as many reps as possible of each exercise for 25 seconds followed by a 15 seconds rest, one after the other, with no rest in between until you finish the circuit. This is usually 5 to 10 exercises. You will repeat that workout 4 to 8 times.

These programs are design for:

  • beginner
  • medium
  • advanced
  • professional fighter (judo, sambo, BJJ, MMA)
  • professional athlete
  • high school student or college student

AP Training Workouts

Our workouts are a mixture of burpee variations with strength, plyometric, core and abs movements. Each circuit consists of 5 to 10 exercises; five are concentrate on lower body exercises variations and the other five are concentrate upper body exercises. These metabolic circuits will help you improve your overall fitness using your bodyweight.