Interested To Know About The Science Of Warrior Cardio? Explained In 5 Easy Steps

Are you looking for ways that will help you build strength, lose weight and gain muscles? Tired and confused because there are multiple pieces of training but you don’t know which one might work for you? 

Well, your search is over! We recommend you to try warrior cardio as it is easy to do and in the end, you will see promising results. Warrior cardio includes punches, jabs, kicks, lifting weights, and working out on total intensity which will give you a physique similar to that of a boxer. Even with just 20-30 minutes of cardio workout, you will start to see minor changes in your body. Isn’t that great?

Once you know the science of Warrior cardio, you will start to explore more ways to increase the benefits you get. The Science of Warrior cardio will help you understand the processes occurring inside your body when you do warrior cardio workouts. 

There’s a bonus, once you live in this system and combine multiple cardio exercises into one, you might be able to master a form of martial arts. You even might be able to design a more effective workout to lose weight and improve overall strength. 

The science of Warrior Cardio 

Before we talk about how warrior cardio benefits your body and helps you to lose weight, let’s understand the process and science of warrior cardio. 

Your body cannot function smoothly without energy and working hard every day. The process starts when you eat food, the primary source of energy. The extra fats and carbohydrates you consume are turned into triglycerides which are stored as fats. The other part of the food gets converted into Adenosine Triphosphate or simply ATP. 

These ATP molecules are like your batteries which give you the energy to complete daily tasks. They can be produced by using oxygen called aerobic ATP production or without using oxygen called anaerobic ATP production.  

When you take rest after an intense cardio workout session to recover your body, that creates an oxygen debt referred to as excess post-exercise oxygen consumption or EPOC. This stimulates aerobic ATP production to produce large amounts of ATP.

Warrior cardio workouts

1.Weight training

Follow these 11 commandments of weight training to complete your warrior cardio workouts. This form of training is also mentioned in the warrior cardio book by Martin Rooney.

  • Have five to six small meals on your workout days.
  • Drink lots and lots of water.
  • Do standing exercises rather than lying.
  • Train all muscle groups by performing full-body workouts.
  • Perform multi-joint cardio warrior workouts.
  • Remember to do 3 sets of 10-12 reps at 80% repetition max.
  • Do low reps with high-intensity workouts and short rest periods.
  • Do interval training after this warrior cardio workout.
  • Do normal jogging and running on rest days.
  • Have 7 to 9 hours of good sleep every night.
  • Take a maximum of 48 hours of a break after hours of intense workouts.

Workouts: Deadlifts, jump Squats, overhead presses, dumbbell squats, bar dips, pull-ups, sprinting, side lunges, dumbbell single-leg squats, push-ups, etc.

2. Energy-circuit training 

This warrior cardio workout includes exercises done at different intensities to gain more energy. Here is a routine that you can include in session:

  • Rocket Pushups

Take a pushup position, go down and complete a pushup. Just when you raise your body to the initial position, bend your knee so as they touch the floor and push your upper body backward. 

Your butt should be resting on the heels of your foot and your upper body should be diagonal to the floor. 

  • Kettlebell/Dumbbell Thrusters

Take a squat position and hold a kettlebell or dumbbell with both hands. Go down and take a full squat. Stress on your abs and core while doing this. 

  • Jumping Jacks

Stand tall, your legs should be side by side and hands by your sides. Do a jump and widen your legs. With that raise both hands and clap above your head, forming a circle. 

  • Shuffle Push-Ups

Take a pushup position, go down and just when you raise your body upwards, do a little jump with your hands and move towards your left. Do the same and move towards your right. Remember only hands will move, not your legs.

  • Dumbbell Squat Punches 

Hold dumbbells in each hand and take a squat position. Punch in the air with your right hand and then with your left hand.

3. Core Training 

This was also mentioned in the warrior cardio book by Martin Rooney. These exercises will strengthen your core and help you to get abs. 

  • High Plank
  • Hollowman
  • Glute Bridge
  • Superman Pulls
  • Plank Knee Crosses
  • V-Ups
  • V-Sit
  • Leg Raises/Hanging Leg Raises 
  • Plank Shoulder Taps
  • Elbow Plank Twist
4. Boxing training 

This training will benefit the most in warrior cardio workouts as they will give you a knockout physique in just 30 minutes. Here is a routine for you: 

  • Running

Run for about 2 minutes in any small or big place

  • Jumping Jacks

Do a set of jumping jacks for 2 minutes.

  • Jabs

Stand tall, place your left leg back and right leg forward. Your right hand should be a little higher than your left hand and wear Boxing gloves. Keep your left hand in its place and do a punch with your right hand by straightening your arm and rotating your palm down. Do the same with the left hand and complete 3 sets of 15 reps on each side. 

  • Skipping/Jumping Over A Rope

Do 3 sets of 10 reps and take small breaks. 

  • Squat 

Wear weighted vests or put dumbbells in a backpack and wear that. Do 3 sets of 10 squats with small rest periods. 

  • Jabs 

Do 3 sets on each side of 15 repetitions.

  • Sprinting

Run as fast as possible for 2 or more minutes.

5. HIIT training

This is one of the most popular exercises done these days. High-Intensity Interval Training includes doing intense exercises for short or moderate periods and taking brief breaks. This warrior cardio workout boosts your metabolism and burns more fats.

Apart from these 5 main warrior cardio workouts, there are many others too such as hurricane training, barbell circuits, sprint training, strength circuits, and bodyweight circuits. 

You can get information about all of these by buying a warrior cardio book by Martin Rooney. It also has diet plans which you can follow during each type of training. 

If you want to improve yourself and be a better sportsperson, then the warrior cardio book is enough for you. 


You should understand what your body needs and practice accordingly. Avoid these training sessions when you are pregnant or sick and do not overtrain yourself. Experiment with different training and understand the science of warrior cardio. 

So what are you waiting for? Go on and find what’s best for you! 

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