The Killer Cardio With Cover Model James Ellis

These exercises are to be done for 40 seconds as fast and hard as you can possibly go, then you take a 20-second break and move on to the next exercise, do that one hard and fast for 40 seconds and so on and so forth. If you should choose to do 10 minutes of HIIT cardio, you do each exercise again after you’ve finished the first round. If you’re a beginner, you might switch up the interval times a little bit by going 20 seconds hard with a 40-second break or 30 seconds hard with a 30-second break. If you’re more advanced, do 15-20 minutes of HIIT cardio, feel free to get creative and make up your own intense exercises to do too.

The Workout: Killer Cardio

40 seconds HARD ‘Fast Feet Bosu Ball Taps’
20 seconds rest
40 seconds HARD ‘Alternating Single Leg Butt Kicks’
20 seconds rest
40 seconds HARD ‘High Knees’
20 seconds rest
40 seconds HARD ‘Fast (Jumping) Jacks’
20 seconds rest
40 seconds HARD ‘Bosu Ball Side Jumps’
20 seconds rest

Repeat all
* I typically do this form of HIIT cardio every other day. On the off days I’ll do speed walking on the treadmill or hiking. On my HIIT cardio days I sometimes do 10 minutes and other times I’ll do 15 minutes.


Keep your chest up, leaning back slightly, pump your arms as you individually tap the Bosu ball back and forth with your toes as quickly as you can possibly go.

bosu ball


Keep your chest up, pump your arms, and jump side to side over the Bosu ball. If this feels too difficult or dangerous, you can remove the Bosu ball from the exercise and simply jump from side to side. Perform this exercise quickly while keeping good form to ensuring you don’t trip!

bosu ball side jumps


Lean your chest slightly forward, pump the arms and kick your legs back individually so they nearly touch your glutes. Perform this exercise as fast as you can.


Keep your chest up, leaning back slightly, pump your arms, and individually bring the knees up high in front of you. Alternate your legs as fast as you can, ensuring you reach hip height or above for each rep.

high knees


Perform them exactly as they are named – fast. It’s like a jumping jack, but you are taking the slow and high jump out of the equation and focusing more on the speed.

fast jumping jacks


It is of the utmost importance that you set measurable and attainable goals, write them down on a big fitness vision board, and post it somewhere you can always see it. These goals should include measurements of your waist, arms, legs, etc., and your weight too. This is important because it will allow you to refer back to it later to see what kind of results you are getting from your hard work.

I also recommend that you include before pictures of your full body and body parts as well; these will represent where you started and the body that you will never go back to. Furthermore, rip a picture out of a fitness magazine of the dream body you would like to attain someday (make sure that the person has the same body type/frame as you though). Now, write down your plan of attack… what are you dedicated to doing and not doing to achieve that dream body? Remember, achieving this body is a marathon, not a sprint.


What is your favourite food to indulge in?
My favourite entrée would be a pepperoni, pineapple and bacon stuffed crust pizza. My favourite dessert would be key lime cheesecake. I try to give myself one or two cheat meals per week if I don’t have a fitness shoot coming up!

What is your favourite body part to train and why?
My favourite body part to train is definitely shoulders. I feel I am lacking in that area the most so it makes me all the more excited to train them.

What is your least favourite body part to train and why?
My least favourite body part to train is probably legs, but not because I am a wimp that doesn’t train legs, rather because I have trouble walking for several days afterwards.

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