So you wanna get leaner, fitter and more ripped?

Then you’re in the right place!

The Big Sweat has been among the most popular programs on russhowepti.com since its release in mid-2019, and as helped thousands of men and women around the globe to shre fat with its wicked combination of cardioacceleration, HIIT, and weight training.

Here’s how it works.

Program length: 4 weeks.
Frequency: 6 workouts per week.
Workout structure: You’ll begin each workout with a short blast of HIIT, followed by a weights session which uses cardioacceleration.
Rep ranges: High.
Muscle buster techniques used in this program: Tri-sets, HIIT.

Workout Calendar

This is a 4-week program, and you’ll be training six days per week.

I’ve pencilled in your recovery day for Sunday.

What Is Cardioacceleration?

The name sounds complex, I know, but it’s actually very straightforward.

I’m mixing short bursts of cardio into your weights workout, so instead of performing your set and then resting you’ll hit 30-seconds of moderate intensity cardio (e.g. jumping jacks, mountain climbers, jogging on the spot) and then take your rest break.

It’s that simple.

These short bursts of intra-set cardio will ramp up your fitness (and your total calorie burn), helping you to unlock significant improvements over the course of this program.

People sometimes worry that doing so might impact their weight training performance, but you needn’t be concerned. In fact, if anything, it’ll actually improve your performance! A 2008 study published by researchers at the University of California Santa Cruz discovered that trainees were able to train harder while using cardioacceleration thanks to it’s ability to improve blood flow to working muscles and help the body shuttle away the build-up of waste products during exercise. These findings were later re-confirmed in a study published by the Journal of Human Kinetics, which confirmed that trainees had around a 25% reduction in blood lactate (waste product which builds up around the muscle cell while you lift weights, which we commonly refer to as “the burn”). (1, 2)

I’ve pencilled my preferred cardioacceleration choices into your workouts already, but you can select any other cardio-based exercise if you like, or just pick one from the list below. The general rule when selecting these exercises is that we want to avoid something which hits the same muscle you’ve just focused on with your weights exercise (e.g. barbell bench press and bodyweight squats would work nicely, but barbell bench press and push ups would not).

What's HIIT All About?

Each workout begins with a 10-minute bout of cardio.

This is a great way to prepare your muscles for the tough workout ahead, and it's also a great fat burner. You see, these short cardio workouts are built around HIIT (high intensity interval training), and those of you who have completed some of my other programs will already know just how effective that is for melting body fat! (3)

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