Cathe Live Review: Double Cardio Hiit Compound (#269)
Double Cardio Hiit Compound is an express cardio and strength workout set up in rounds. This is a really fun and sweaty routine that will definitely get that heart rate up.
The workout consists of six rounds of two cardio intervals and two metabolic strength moves. This routine absolutely flew by and due to the nature of the moves your heart rate stays fairly elevated throughout. There is very little rest between exercises and this helps to keep it more cardio / metabolic. However, for me, it was just a little too ‘express’, at 38 minutes, and I felt Cathe could easily have added on a couple more rounds to make it a tougher workout. Although I was pretty drenched by the end, I didn’t feel like I worked really hard and still wanted a little more to really round out my workout. (So I just added another shorter workout on the end and this worked well for me).
The two cardio intervals at the top of each round are all straight forward moves that are just repeated for a set number of reps. The first cardio interval is always a step cardio blast and the second is a cardio blast done on the floor. These were not too high rep but did get me feeling the work and breathing a little harder. The step blasts also included a move I hate – jumping laterally onto the step. Now Cathe usually does these with an 8” step, as she does here, but really fast and I can’t keep up and feel like I will hit the step, if I try. However, in this workout, she does this at a much more reasonable pace and rather than jumping on and off – you jump on and step off. This made the world of difference for me - I was actually able to do all of them – even when she added 8 extra on the second side!
The strength moves are all pretty metabolic and are generally compound moves. This is not a comprehensive strength workout and the moves are there instead just to work the body and keep the heart rate up. You do hit each muscle group, at least once, but the moves are not high rep and you do not do enough sets to really feel it. Also Cathe’s weights are fairly light to moderate. I did increase my weights, on a few moves, and would probably do so further next time as the moves are performed at a reasonably controlled pace.
Overall, this was a fun cardio and strength circuit workout, which is ideal for when you are short on time but want to get that heart rate up. I will definitely be returning to this one but would probably use it as an add-on routine rather than standalone.
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The Workout
Double Cardio Hiit Compound is cardio and strength circuit workout that consists of six rounds of 2 cardio and 2 metabolic strength moves. Cathe uses light to moderate dumbbells and a full size step, with two risers on each side. (You could do the exercises on the floor, if you don’t have a step and you can also lower the step height, if you prefer).
What You Need to Know
(Rating scale – 1= lowest & 5 = highest).
The Moves
Double Cardio Hiit Compound is 38 minutes long and originally aired on 10th October 2019 (#269). The workout starts with a 5 minute warm-up before moving straight into the first cardio interval on the step. The step, with two risers on each side, is set up horizontally in front of you at the start of the workout. (The step height does not change during the workout). Also you will need to ensure that you have space to either side of your step for both the cardio and strength moves. Cardio moves shown in bold italics below.
Round 1
Swim lunges – step – 56 reps
Snowboards – 32 reps
Incline push-ups – hands on step – 3 sets of 8 reps
Bicep curls – two 10# dumbbells (I used 12’s) – 8 reps, 8 isolation curls & 4 reps
Round 2
Fast feet – step – 48 reps
Air jacks – 2 sets of 10 reps
Crab kicks – step – 36 reps
Sumo drop squat & tricep overhead extension combo – two 10# dumbbells – 9 sets
Round 3
Power 7’s – step – 6 sets
3 Alternating twists / 1 tuck jump – 10 sets & 8 tuck jumps
Alternating 1 arm back fly – one 10# dumbbell – 12 reps & 4x 3 flys
Pullovers – two 15# dumbbells & step – 2x 4/4 count & 8 partial reps
Round 4
Lateral jumps on to step & step down – step – 16 reps (1st side) 22 reps (2nd side)
Quarter turn jumps – 8 sets & 8 sets (faster)
Crossback lunges with bicep curls – two 8# dumbbells (I used 10’s) – 12x 3 curls & 16 singles
Incline tricep push-ups (on knees) – step & mat – 12 reps
Round 5
Step knee, down tap (jumping) – step – 16 reps each side
Plyo jacks – 16 reps
Narrow grip chest press & bench press combo – two 15# dumbbells & step – 16 sets
Side lunge & knee lift with 1 arm overhead press – one 10# dumbbell – 12 reps each side
Round 6
Straddle jump & burpee – step – 12 sets
Apple pickers – 52 reps (this is if you keep going from the start. Cathe stops to talk after a few reps & so the class stop too when they were supposed to keep going…)
Plie squats & upright row – two 12# dumbbells – 25 reps
Leg abduction & 1 arm front raise (dumbbell held vertically) – one 10# dumbbell & step – 16 reps each side
The workout ends with a 2:30 minute cool down and stretch.
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