To make a long story short, Coach Dos referenced study after study proving that HIIT (high intensity interval training) is not only superior to traditional steady-state cardio (i.e., aerobics, or hamster wheel training, as I call it) for fat loss, it's even superior to aerobics for aerobic training. It's your one-stop shop for metabolic conditioning.
One way Coach Dos likes to train his athletes is with "density blocks," or weight training done at a metabolically challenging pace. I've implemented this technique with one of my clients, Tim, and over the past two weeks he's had some of the best workouts of his life. Here's the one we did last Friday:
A1: Trap bar deadlift, 210 lbs.
A2: Dumbbell chest press, 140 lbs.
A3: Split stance 1-arm high cable row, 50 lbs.
A4: High step-up, bodyweight
A5: Barbell roll-out
He performed 8 reps of each exercise with approximately 10-12RM load. The goal is to perform the circuit 4-5 times at as quick a pace as he can maintain with maximum intensity. Ideally, each set should take about 60 seconds (work plus brief rest), so by the time the block is finished, he has performed 25 sets in 25 minutes, worked his entire body, and is totally spent. He did, and he was. (If the athlete or client can complete the block at a pace much quicker than 60 seconds per set, the weight is insufficiently heavy. If he or she takes much longer than 60 seconds, the weight is too heavy or rest periods too generous.)
Bottom line: density training is awesome, challenging, and builds both strength and cardiovascular fitness. Any questions? Sample density blocks of your own? Post as a comment!