Contest closed March 13, congrats to Ang who walked away with a free copy.
This one is a barn burner or maybe more of a butt burner, but either way, you’re going to sweat off a good deal of DNA during this 60 minute, weighted, interval cardio workout.
The next offering from Bob Harper, his follow up to 2010’s Inside Out Method Series, is Ultimate Cardio Body.
The DVD is broken down into 2 segments, the 60 minute Extreme Cardio Challenge and the 10 minute Glute Challenge. Both are stand along workouts or can be done together if you’re feeling adventurous.
The brief synopsis: this one is a toughie as far as home workouts go, as in super hard. But tough is good if you want to change your body. If it’s not hard, it’s not doing anything.
During the 60 minute Extreme Cardio Challenge, I burnt 554 calories and I am fairly fit, and in the high-normal BMI range for my height. You will burn more or less depending on your effort and how your body stats differ from mine. If you are moving a larger body, more calories, lighter body less calories, etc. In general, this is the higher calorie range for me for an hour’s effort and likely will be for you as well if you’re giving it your all.
Here’s the exertion profile of the DVD, based on maximum % of heart rate vs time.
Workout Summary
The Warm Up
I know, who cares about the warm up, right?
You may be more interested in calorie burn or intervals or building muscle but the warm up helps you do those things by not getting hurt. My main criticism of the DVD, lies solely in the warm up. As you can see from the exertion profile, there is a huge heart rate spike between the warm up and the main workout. You don’t want that. You especially don’t want that if you’re less fit, not very flexible, or really at all.
During a warm up, your body is going through a series of physiological changes, preparing for the work to come. In a really solid warm up, you would like to see a more gradual increase in heart rate that brings you closer to the working heart rate of the main workout. This would enable your body to handle the load that will be placed on it. I would suggest pausing the DVD and doing a bit longer warm up to increase your heart rate more prior to the workout.
The main reason that the warm up doesn’t increase heart rate is that it’s mainly static stretching. Granted, there has been some back and forth on the benefits of static stretching vs dynamic stretching in the past few years but a lot of the research is pointing to functional (whole body) dynamic stretching prior to and static stretching after activity as the optimal order.[1]
My preference is a dynamic warm up and when doing this video again, I will perform my own warm up and then fast forward into the workout portion.
The Workout
The workout is divided into smaller circuits, mixing lower body movements, like squats and lunges, with upper movements, shoulder presses, back rows, etc. and also combining upper and lower body movements together into full body, compound movements.
What you end up with a is a nicely organized interval workout, with high intensity movements followed by “easier” recovery activities to keep the body moving, and working while allowing the heart and muscles to prepare for the next intense activity.
Interval training, such as this DVD, has been found to be more effective to aid fat loss than steady state, continuous cardio [2]. You get more bang for cardio buck so to speak. You may not always get a higher calorie burn during the workout, but you get a higher level of calorie burn after the workout.
Overall Difficulty
The trade off for this sort of calorie expenditure is that it’s hard work. This hour of cardio is not going to be a little stroll through the park or you’re not really trying. It’s intense, it’s going to burn, a lot but like with most things, if you’re consistent, it will get you results.
Progressive Difficulty
Something I like to see in a DVD is that it can be made harder or easier, depending on the needs of the exerciser so that the video can “grow” with you as you improve or meet you where you are right now.
This video does that very well. Bob has a team of 4 helping him out, 2 doing the beginner versions of the activities and 2 doing more advanced moves, while Bob usually demonstrates the middle of the road movements in his explanation.
This workout is weighted, so there is a very easy way to increase the difficulty of the moves: pick up a heavier dumbbell. This does have it’s limitations though, the workout has high reps with isometric holds (contraction without movement) so you’re not going to be able to do super heavy weight, nor will you need too. Also, some of the movements are done quite quickly, you won’t want to be luging huge weight, you won’t be able to maintain your form and you could hurt yourself.
Quality of Instruction
Bob’s instructions are bang on for the most part. There is one instance where you and all the people behind Bob don’t know whether they are supposed to be doing a isometric shoulder press or an alternating shoulder press, but either way after the first go around, you’ll know what to do.
If you’re new to working out, I would suggest watching the video first as some of the cuing happens mid movement. Like the pointers on kicking with your heel, you’ll already be well into the section before it’s mentioned and if you’re kicking wrong the whole time up until then, ouch.
Bob leans on people. Twice. I don’t like that at all and I’ve seen trainers do that at the gym to copy what they see on the Biggest Loser. It’s dangerous when people don’t know it’s coming. That’s a personal pet peeve of mine but when you workout alone in your house there’s no concern of that happening.
Space Needed and Special Equipment
You can get away with a small space for the DVD, a living room or larger bedroom will suffice. There are some side to side movements that take up about 6 feet side to side if you’re really going for it. Otherwise, you won’t need tons of room, unless you need to move over to avoid your own sweat pool.
You’ll need some dumbbells to get the most out of the workout. Anywhere from a 1lb-3lbs for beginners and possibly up to 10lbs+ for the movements that involve the bigger muscle groups (chest, back, legs.) Resistance bands won’t work too well for this DVD, the movements are too fast and you would have to pause the DVD repeatedly to get them set up. You won’t maintain your heart rate the same way as with dumbbells and that’s the whole point!
Final Thoughts
If you lift weights (which you should!) you’ll need to be cautious about doing this workout after a leg or shoulder day as it requires a lot of effort from those muscle groups. You will want to make sure that each body part gets the rest it should, and this workout is challenging.
Also, if you’re new to working out or are not terribly fit, you can see from the heart rate profile above that between the harder intervals (HR 80%+) and the easier intervals (HR 70%+) that my heart rate wasn’t dropping a lot, maybe 7-10%.
The less fit you are, the less your heart rate will drop in these short “rest” periods on the DVD. It can quickly turn into a red line situation where your heart rate can’t get out of the 90% range and that’s not safe. Pay attention to Bob’s prompts about perceived exertion levels from 1-10 and pause the disc if you need a few extra minutes to get your heart rate under control. This isn’t a failing of the DVD, it’s just a general fitness pointer.
For at home DVD’s Ultimate Cardio Body, minus the warm up, has been one of my favourites. It’s super challenging without being impossible and can grow with the participant over time. If you’re in the market for a home workout, definitely give this one a try with the cautions mentioned!
The Giveaway
For those of you that would like to create your very own Ultimate Cardio Body sweat pool on your living room floor all you need to do is leave a comment below!
Contest closes Sunday March 13 at 11:59pm MT and is open to residents of US and Canada.
Winner announced March 14.
About Rita Barry
This sounds like a really great workout DVD to own!
I love Bob and I would love this DVD! Have never done a biggest loser type DVD!
Greta recently posted..Interview with Jill Wiggins Adams from A&E’s “Heavy”- Running a Half Marathon- PCOS and Peanut Butter
Working out with Bob, in my home or anywhere, is one of my crazy bucket list things. I’m a fan of hard-core workouts. This sounds right up my alley. I’d love to win this DVD
Mcihael recently posted..Marathon Honor & Memory List Begins
Twitter: lisaeirene
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I’ve been using the Nike Training App for my home workouts and was surprised to find that I DID get a good workout at home! I am a total gym rat and dismissed home workouts…until I tried it.
I’d love to try a video!
Love to sweat! And with Bob count me in.
Angie (Losing It and Loving It) recently posted..Challenge Update and Workout Log
I’d love to win this. Thanks for the chance!
Ellie recently posted..SparkPeople 8 Week Diabetes Challenge
I would love to win this!!!
It would be awesome to have a sweat pool in my livingroom:)
Sheila recently posted..Why In Home Care Is A Better Option
I love Bob. I don’t know how good I’d be with this dvd, but I’d love to try. I bought allll of his Inside Out Method dvds but they’re too hard! Maybe I need this one to kick my own ass for not working out the past month. haha.
Sierra recently posted..One week without fast food
What a helpful and awesome review. I’m not sure I would go out and buy it (thanks to your write-up I’m not sure it’s exactly my thing) but I would definitely give it a try if I won it. =)
Stacy (Little Blue Hen) recently posted..csa share 02-24-11
I love Bob!!
I have the Jillian Michaels DvDs so it’ll be interesting to compare if I win :)
Elle recently posted..ABCs of Me -
This sounds like a great workout!
Mrs.M recently posted..Fitblogger challenge!
Bring it on!
I would love to try out a Bob Harper workout. I’ve debated about buying one of his videos but if I were to win it’d give me a great chance to try it out! I’m currently doing P90X but love Bob Harper on The Biggest Loser.
Would love to own this workout! Huge fan of Bob Harper & his inspiration :)
Sounds like a great workout for days I don’t feel like going to the gym!
I would LOVE to tackle this DVD and SWEAT my booty off… :) I love following BOB!!
Wow this DVD sounds hard! Can’t wait to get my hands on a copy!
I’ve had great experiences with Jillian Michaels’ DVDs but have never tried one of Bob’s. This one looks great–I can’t wait to do it!
I would love to win this DVD! I am a women’s personal trainer but hey, I need motivation, too!! I love Bob and the Biggest Loser. They inspires me to inspire my clients everyday. Hope I win!! :)
Can’t wait to do the workout!! <3 U Bob!
I LOVE Bob and would totally love to win this DVD but will buy it anyway if I don’t!
I want to win it!
Great review!
Ive been wanting to buy some of Bob’s DVDs, but haven’t had the extra cash as of yet.
Thanks for the giveaway.
Alyse recently posted..Ketchup Chronicles
I would absolutely love to win this :) I love Bob’s dvds, motivating and inspiring. Makes me push myself to another level with workouts.
Enter menin the giveaway!
By the looks of your chart, this looks like a GREAT workout! Hope I win!
Tamara recently posted..Plyo Challenge Update
I have done Jillian’s 30 day shred and would love to see what Bob has to offer with this DVD!!
i need motivation to get moving. I’m slowly climbing the scale and want to stop please help
I love Bob and the Biggest Loser. I have one BL workout DVD and love the pain I feel the next day! I’m sure this workout DVD would be no different which is why I can’t wait to get my hands on a copy!
This sounds like an awesome workout! Would LOVE the dvd! I do a high cardio workout now but would love the opportunity to “work” with Bob and switch it up a bit!
I have been running/walking on the treadmill for a while but Im kind of in a rut and want to try something different. No one gets me motivated like Bob, this video sounds great!
I’ve never tried one of Bob’s DVD’s or the BL ones – but I’ve been seriously thinking about it. Winning one would definitely take me from thinking to doing! I’ve been spending more and more time at the gym, and I would love to have a way to get a serious workout at home (my husband would appreciate it, too!)
Sounds AWESOME! love Bob!!
The previews look amazing! I really want to do this workout!
My neighbour and I work out every day to jillian’s dvd’s and just recently started with some of Bob’s. I’d love to try this dvd! Love you Bob
I’m always looking for a cardio video to burn as many calories as possible in a short period of time…this sounds like a great one!
Ciao from Italy. Husband and I are stationed at Aviano Air Base. As jobs are hard to come by for spouses in Europe, I had to take a job that makes me travel and I spend alot of time in hotel rooms. Would love to have this DVD so I can take it with me to do in hotel room when I travel.
Bob you are my biggest inspiration. In the last year I have been able to lose over 50lbs…still have 25lbs to go and have been lacking motivation. Beeing in much better fit now, the workout I have been doing in the last year just doesnt seem to be enough anymore… I’m not losing. I need to kick it up some and this DVD would definitely be doing that! I could definitely use a good butt kick lol
I love Bob! Sounds like an excellent DVD.
Bob is so awesome! I love his workout dvds, but don’t have this one. Sounds like an intense cardio workout, woo!
I’ve been looking for an intense, at-home cardio workout and this looks like a good one! I’ve never done any of Bob’s previous DVDs, but I just got hooked on the Biggest Loser as I’ve been preparing for my upcoming wedding.
Would be awesome to own a dvd like this, get my butt moving!
I’ve been working out for a while, and am looking to change things up, and challenge my muscles. This sounds like it would be a good challenge! I know it would really make me work!
Sounds like a great workout!! Can’t wait to try it out!!
Did you say I could have a sweat pool on my living room floor? Count me in, sista, count me in…
Rhonda recently posted..Some days- you have to laugh
This sounds like an awesome workout! Can’t wait to try it!
I LOVE bob.
bob is a great trainer and i would love to get the video good luck to all
lorrie recently posted..Mamavation Wk 8 -Countown to Austin
I definitely would love to try out this DVD! I have tried some of his other DVDs and they are amazing. Can’t wait to try this one!
I would so love to try this!! Just getting into working out again, and need a challenging pick me up DVD! Go Bob, we love you!
I want to win please! :)
Have the cardio and strength workouts and they are awesome. Thank you for keep pushing us and putting out great workouts!
still new with Bob don’t know if I am ready but will try
I would love to meet Bob one day, but meanwhile what better way than to have him in my living room making me work out my butt off….I would love to have this DVD because it means that we are guranteed a great challenge
I started my weight loss a year ago (March 15th) at 265 lbs. Over the past year I’ve worked very hard to change my diet, exercise and literally change my life. I am currently at 193.3 lbs. and counting. I would love to add Bob’s Ultimate Cardio Body to my routine to change things up and take it to the next level.
I wish everyone the best on their journey!
I would love to be included! Thanks for the great info!
Thanks for the review. I’ve been hearing great things about his workouts.
I’ve wanted to try this workout for a while now..I really enjoy watching Bob on the Biggest Loser!
Thanks for hosting this great giveaway!
Briana recently posted..Once-A-Week Treat
This seems to be a very exciting and challenging cardio exercise program. I know of some people who would definitely benefit from it.
Great site, Great give-aways!!!!! yahoo!!!
That workout looks awesome, would love to get my hands on it!
Tracy recently posted..Healthy Fig Filled Cookies Makeover
Thanks so much for your review of this dvd. I would love to own it. :)
I had no idea this dvd existed! I’m working through the inside out method and I loooove it. Don’t get me wrong – it’s a challenge, but I like a good challenge. Bring it, Bob.
I like the review, especially the parts where the DVD explains the “safety cues” which is an important part in general fitness.
I am excited that there actually is finally a properly difficult exercise video for those that are at a level where the beginner to intermediate exercises just don’t cut it. I would love the chance to try this out, as I have a hard time (can we say work!) getting to the gym at the hours they offer classes.
I’m a beginner with about 75-100 pounds to lose. I just bought the older version to help me move on the days that I can’t get to the gym. I’m anxious to start but I like that I can work up to it. I am assembling a team of lush ladies so we can help each other stay on track so I’ll def spread the word about this DVD. Thanks!
Awesome! Nothing like a a great community to help inspire success and cheer each other one. That’s a huge reason this site is even here. Best of luck to you and I hope you can find some inspiration around these parts too.