cardio Archives - CHASE PERFECTION


My watch is pretty cool but that’s not what I mean by NEAT. I am instead referring to Non Exercise Activity Thermogenesis. This means your basal metabolic rate, the calories burned by the food you eat and your general day to day activity. Sometimes when looking to lose fat people focus so much on the calorie input they forget about the output. We sometimes feel like we’re super active but in reality we’re usually hugely over estimating. Steps can be a fantastic indicator of general activity and new smart watches can be a great tool to do this and track NEAT.

NEAT includes everything considered not working out. So everything from standing up drinking coffee to fidgeting at your desk. By increasing our NEAT we can increase our calorie output without making huge changes to our workouts or having to decrease our food as much – WIN WIN!

In my experience, step count is a great way to keep up activity outside of our workouts. I give my clients step count targets. This means there aren’t endless hours of cardio, maybe just totting up a morning or lunchtime stroll catching up on an audio or even social media. It makes being more active far easier and allows for more calories and who doesn’t want more food?!



25:10 HIIT Session

Battle Ropes

High intensity interval training (HIIT) is a very popular method of training to help you burn more calories and boost your metabolism in a short period of time. We feel it is the perfect way to end a session lifting weights when looking to reduce the body fat or improve your health and fitness.

Perform each exercise in the circuit for 25 seconds followed by only a 10 second rest before moving onto the next exercise. Once you have completed all 4 exercises in the circuit you will repeat the circuit again with only 10 seconds rest between each 1.

Aim to complete 3-6 rounds of this circuit with as high an intensity as you can manage. Chase Perfection trainer Tim Chase completed 5 rounds and was completely exhausted.



Exercise 1) Prowler Push (25 seconds)

Prowler 1

10 second rest

Exercise 2) Double Hand Battle Ropes (25 seconds)

Battle Ropes

10 second rest

Exercise 3) Side Steps on Deck (25 seconds)

Side Steps

10 second rest

Exercise 4) Mountain Climbers (25 seconds)

Mountain Climbers

10 second rest & straight onto exercise 1 for your next round…


For more HIIT workout get a copy of our Cutting Plan:

Chase Perfection Cutting Plan


Don’t forget to follow us on our social media channels and let us know how you get on with the workout. We would love to hear how you found the workout….

Instagram: @chase.perfection

Twitter: @chaseperfection

Facebook: @chaseperfection1



– Tim Chase –