So…How Much Cardio Should You Really Be Doing?

While the “official” recommendation is currently around 150 minutes a week for a healthy adult, the real answer to that really depends on your personal goals.

If your goal is…

To burn fat: try 2-4 HIIT  sessions a week.

To burn fat and build muscle: blend HIIT sessions with strength and resistance training.

Maintain or add muscle (and not burn fat): Strength and resistance training combined with HIIT and or slow burn cardio. I.e. Walking etc.

At HARDT FIT we recommend:






WHY DOES HIIT (High Intensity Interval Training) WORK:

HIIT workouts switch between short bursts of intense activity and slower, “recovery” periods of less intense activity.


•…burn fat faster!

•…save time!

•…sculpt lean muscle!

•…cause less stress on your joints!

•…trigger an ‘after burn’ effect, helping you destroy fat long after you’ve finished working out!

•…make you more fit and athletic!

(A 2006 study shows that after 8 weeks of HIIT workouts, participants could bicycle twice as long as they could before the study!)

•..limit muscle loss – with maximum FAT LOSS!

Why Is Cardio So Important?

The benefits of cardio are legendary. To name just a FEW, cardio:

•promotes fat loss,

•strengthens both your lungs and heart,

•decreases the risk of chronic ailments like diabetes and heart disease,

•improves your body’s metabolism,

•increases bone density,

•elevates your mood, and

•gives you that special glow that comes from taking care of yourself–inside and out!

No doubt about it, cardio is an important and indispensable way to look, feel and live your best.

But cardio doesn’t work alone! Try combining with strength exercises and you have the most effective full body fitness plan for all fitness levels. The ROWFORMER is changing the way you feel-look and breath. LIVE HARDT FIT!




Rowing is a great form of exercise, as every major muscle group is called into action during the rowing stroke. It’s also strangely addictive, with rowers of all levels.

Very few rowers – particularly outside elite level – have looked at the benefits that Pilates, and more to the point, HARDT FIT PILATES, can offer them.

But they should. I say this not just as an HF Pilates instructor but also as a rower.

Fundamentally, rowing is a sport that utilizes our body’s levers – their arms, legs and backs – to push the oars through the water. For these levers to be effective it’s important that they stay in good alignment, as any softening will result in a loss of power. This is where Pilates comes to the rescue.

Traditional strength training focuses on large global (power generating) muscles, it tends to overlook local muscles (smaller, stabilizing), this means that while moving through an action the power created may be high, but because the joint isn’t being stabilized a large proportion of this power is being lost.

By making HF PILATES part of their training regime, the athlete will still develop the global muscles, but at the same time they will be working their local muscles, allowing them to stabilize their joints as they move and effectively transfer their force through their bodies and remain balanced while doing so.

The benefits of this are huge: the athlete can now not only develop the force they’re looking for, but also transfer it effectively through their bodies. This means that the rower can now effectively transfer the work from the leg drive through a strong core and arms onto the oar, and by being stable and maintaining good posture they are now effectively creating longer levers – and therefore more boat speed.

The increase in core strength that Pilates creates doesn’t just increase performance; it also has a significant injury prevention effect. It enables the rower to work much more efficiently through the correct target muscles while engaging the supporting muscles, leading to a good muscle balance that prevents injury from either an overworked global, or underworked and strained local muscle.

As a rower myself I can testify that HF PILATES has had a huge beneficial effect on my performance and wellbeing. The improvement in my muscle control has seen a corresponding improvement in my posture allowing technical gains in my rowing stroke. In addition, the increase in my muscular balance has given me a more effective power output. The ROWFORMER simply put is the most effective full body workout machine available on the market today. However, it is not everywhere. The patent pending machine and HF method is currently only in Costa Mesa Ca. and gaining National and International attention. From athletes to hard core workout individuals and those looking to get back into the swing of things, the HF method and ROWFORMER is one to try. Experience results like never before in one 55 minute workout and see results on one week!


Looking for real results in less time! 

However read this before moving on:

▪If you enjoy spending hours working out, socializing with other gym rats… this is NOT for you.

▪If you THINK you can run, cycle or do other forms of cardio for hours to burn off belly fat… this is NOT for you.

▪If you’re not willing to workout hard for a VERY short period of time to get the best result possible… this is NOT for you.

Here’s the truth… the KEY to this scientifically proven method is based on doing specific exercises performed at HIGH INTENSITY for a very short duration.

These essential factors combined together elicit a powerful physiological response that floods your body with anti-aging and fat-burning hormones – so you can burn off ALL of your middle-age stubborn belly fat and get a lean toned body…. in the quickest way possible.

Your results are intensity dependent… not time dependent.  So you’ve got to be willing to give it your best effort .  But if you are, you will reap the rewards of a leaner, fitter and more youthful body.

Most people are simply unaware that your body has the amazing potential to slow down aging and stop the middle-age spread on it’s own.  Your body is already equipped with the essential hormones, enzymes, and neurons to make this work.

You just need to know HOW… and if you’re ready to get started, I’ll show you the specifics behind this super effective anti-aging and fat burning method on the next page.

What Not To Do:

1. Steady State Cardio

Chronic cardio increases belly fat and speeds aging.

Too many people think that cardio is the answer to everything related to weight-loss and fat-loss.  But current studies prove otherwise… doing conventional long cardio overtaxes your body and increases the production of stress hormone “cortisol”, which causes you to gain belly fat.

Studies have also found that doing long frequent cardio sessions break down your lean muscles and increase the production of free radicals.  Free radicals are nasty little molecules that damage cells in your body and cause chronic inflammation that accelerates aging and lead to serious diseases.

So if you’ve been pounding away on a treadmill, cranking away on a spin bike or slaving away on some other cardio machine… you need to STOP.  There’s a much better way….

HARDTFIT is a high-end ​group ​fitness studio located on the East Side of Costa Mesa, and is the world’s first studio to combine resistance training (pilates Inspired) and cardio (rowing infused) on one machine! The combination is the most sophisticated, human-powered machine on the market. Their unique low-impact, high-intensity workout allows you the power to transform your body and get the physique you’ve always wanted. Their method is like no other, and the patent pending ROWFORMER is the first of its kind.

It’s a 55 minute full-body class that delivers strength, core, endurance, balance, HIIT cardio, and flexibility training. No matter your workout level, you will burn fat, kick-start your metabolism, improve posture and challenge yourself in every workout.

Why MEN SHOULD HIIT and the ULTIMATE GUIDE TO HIIT. Science confirms fat-torching HIIT as a bonafide life-lengthener – it doesn’t end there, either. Having done the rounds for a few years now, HIIT — high-intensity interval training — has cemented itself as the go-to routine for torching and packing on muscle. Offering a far superior fat-burn to steady state sports, it now has begun checking other boxes too. So says a study published in the journal Cell Metabolism, detailing that HIIT can provide an improvement in age-related changes in a person’s cellular structure. Put simply, HIIT boosted the production of cell proteins that are important for maintaining body function – a process which, normally, declines as someone grows older. The benefits of HIIT don’t end there, either. Read on to find out how you can supercharge your health with the training staple. Some guys burn fat like a furnace and get sleeve-ripping guns in no time at all. Their secret? Four words: High Intensity Interval Training (HIIT). There’s a reason why almost every trainer swears by HIIT. Cycles of intense anaerobic exertion followed by slower recovery periods are proven to burn fat and build muscle – fast. And here’s how to make the most of it. You could spend hours on mind-numbingly boring cardio exercise with little results, or less time on high intensity results to get massive gains. An easy choice, right? HIIT really means more muscle, less fat and all in less time – this is not a drill. Researchers from McMaster University in Canada discovered high intensity training delivers the same physical benefits as traditionally tedious endurance training. In other words, HIIT has its cake then eats it too (and then burns that cake off in record speed). HIIT burns away fat High intensity training will kickstart your metabolism, meaning you’ll still be burning calories long after you leave the gym. The intense anaerobic exercise opens up a tab of energy and lets you settle the bill with blubber. This means you can burn up to 5% of your body fat! According to researchers from Southern Illinois University. HIIT packs on the muscle. The human body has two main muscle groups: fast twitch and slow twitch. Small slow twitch muscles are great for endurance (Pilates-Slow resistance training-FORMER), but they’re unlikely to fill out your t-shirt – unless you’ve accidentally shrunk it in the wash. Fast twitch muscles (Rowing-Fast resistance training-ROWFORMER), on the other hand, are larger and used for power movements. But changing slow twitch muscles into fast twitch is incredibly difficult, right? Well, no. Researchers at the Department of Clinical Physiology in Stockholm found HIIT is an effective way of transforming fibres from slow to fast. HIIT cranks up your cardio. A few weeks of high intensity workouts will also boost your V02 max – the key metric determining your pace, power and endurance – by 6% more than standard cardio, according to a study published in the American Journal of Physiology. That’s right, a workout of less than 20 minutes per session is better for your cardiovascular health than longer workout sessions-steady state cardio. Seriously. This is because HIIT recruits more muscle tissue – around 80% compared with 20-40% for moderate jogging or cycling. It’s a simple formula: more muscle use = better cardiovascular fitness. HIIT has it all covered. Your abs love HIIT Intensity training is a sure-fire way to a defined six-pack. Why? Your abs hide behind a layer of fat that HIIT removes while jacking them up at the same time. You’ll be struggling to sit up after our extreme intensity abs workout, but you’ll see signs of your six-pack emerging in no time. We can’t promise it won’t hurt, but it’s the quickest way to an ironclad core. You can thank us later. Muscle mass? Want to burn fat? HIIT the rowing machine Warm up. Row like there’s no tomorrow. Recover. Repeat. It’s really that easy to drop off the fat. Creator and CO-Founder of the HARDTFIT method says while on the ROWFORMER, use power intervals the rower: go flat-out for 30sec then do 2min slowly. Repeat 4 times 2-3 times per week. “This stimulates growth hormones and increases fat loss,” he says. Researchers from the University of Tasmania found that just four weeks of HIIT training improved the time-trial performances of competitive rowers in comparison to traditional training. Don’t overdo it Since HIIT is so effective, all you need to fight is the urge to overtrain and you’ll be well on your way to washboard abs. Keep it 3 to no more than 4 sessions per week. Researchers at the Norwegian University of Science and Technology found that those who used HIIT three times a week saw an 11% improvement in their endurance but those who exercised every day showed no development. Put simply, HIIT means less workout time and more gains. Eat well for best results HIIT will transform your body into a rocket – and all rockets need fuel. A study in The Journal of Nutrition found that just 20g of protein before a session can enhance your calorie burn over 24 hours. You can also carb up guilt free as the oxidative stress of HIIT could force the body to eat up muscle for energy, meaning a couple of slices of wholemeal bread, or even a bit of pasta will do you the world of good. Basically, if your going to workout for a balanced life, do HIIT. You will feel the difference in one session and see the difference in one week says Reinhardt.


Ahh, HIIT. It’s the workout everybody brags about doing, day in and day out, because they have #bodygoals that they’re here to, err, hit. But guess what? HIIT, or high-intensity interval training, wasn’t meant to be done every day. And if you’re able to actually bust out that level of intensity seven days per week (or even five or six days), you’re likely doing it wrong.

Find out how many calories you burn:

Indoor cycling (including Spinning, group cycling, RPM). The number of calories you burn while exercising is dependent on the exercise you do, your weight, and the time spent doing the exercise.  For example:

Your Weight in Pounds. Average body weight: 
Minutes Spent on indoor cycle: 
Total Calories Burned Burned:  429
HIIT can burn up to 2x’s this amount in half the time! When you combine HIIT with a resistance training workout, expect to burn 2 and up to 3’xs this amount!!

But Then What Are These Benefits You Speak Of?

Oh yeah, they exist—it’s why HIIT workouts are so enticing. We all want the fastest, most efficient way to get in shape so we can do other awesome things with our lives. So the idea of being able to work out for such a short amount of time and get results, rather than slogging away on the treadmill for hours, sounds like a no-brainer.

The first benefit everyone talks about is, of course, the fat burning. “Research shows that intervals can repair your metabolism by reducing inflammation, forcing the body to improve its ability to use and burn energy,” says Thurman. Which means you’ll burn fat at a faster rate, utilize energy better during workouts, and continue to burn calories long after your workout is done. A phenomenon known as “EPOC” (exercise post oxygen consumption). This type of training can produce a calorie burn of up to 1000 calories from the workout itself than ling after the workout.

So How Much HIIT Should I Do Then?

Two to three days a week is a solid amount of HIIT. So long as you build in 24 hours of rest and recovery between sessions. So, if your goal is to work out five times per week, the recommendation is three HIIT sessions and two resistance training sessions per week. Whether you go full-body on those resistance days or break it into an upper-body day and lower-body day is up to you. But keep your programming in mind. Alternate HIIT days with resistance training. So an example would look like this: W-F-Sat HIIT combo and Tues-Thur. resistance training.  You could change it up and every other week do HIIT 4 days in the week with one full body resistance training day and than flip it to 1 HIIT day to four resistance training days. The point is to keep consist and keep your body ever so challenged to realize the best benefits for your body and overall total body training.


You’ll Burn More Fat

burn-fat.jpgNot only do you burn more calories during a HIIT workout, but the effect of all that intense exertion kicks your body’s repair cycle into hyperdrive. That means you burn more fat and calories in the 24 hours after a HIIT workout than you do after, say, a steady-pace run.

You Lose Weight, Not Muscle

lose-weight-not-muscle.jpgAnyone who has been on a diet knows that it’s hard to not lose muscle mass along with fat. While steady state cardio seems to encourage muscle loss, studies show that both weight training and HIIT workouts allow dieters to preserve their hard-earned muscles while ensuring most of the weight lost comes from fat stores. Win/win!

You’ll Build a Healthier Heart

heart-health.jpgMost people aren’t used to pushing into the anaerobic zone (that lovely place where you can’t breathe and you feel like your heart is trying to jump out of your chest). But in this case, extreme training produces extreme results. One 2006 study found that after 8 weeks of doing HIIT workouts, subjects could bicycle twice as long as they could before the study, while maintaining the same pace.

You’ll Increase Your Metabolism

Home Page Banner Final.jpgIn addition to increased fat burning and more muscle preserved, HIIT stimulates production of your human growth hormone (HGH) by up to 450 percent during the 24 hours after you finish your workout. This is great news since HGH is not only responsible for increased caloric burn but also slows down the aging process, making you younger both inside and out!

If you are looking to change your body, feel amazing and get ready for that summer bod- Start taking classes at HARDTFIT! WHY WOMEN DO HIIT at HARDTFIT!