Get Lean In 12 Cardio Cycling Revealed: How To Use A Unique And Fun Approach To Your Fat Burning Cardio Workout So You Can Stay Lean For Life.


If you’re anything like me when I was first introduced to fat burning cardio workouts as a way to get the body I wanted, it was all about staying in my target-heart rate. I beat my head against the wall for 8 years straight doing 1 and 2 hours workouts with hardly any results until I discovered how to use cycling methods in my cardio, workouts, and nutrition.

Today, I’m going to show you how to apply this unique cycling strategy to your fat burning cardio workouts.

Even though the Get Lean In 12 fat burning cardio workout has always given me more “bang” for my “buck” (12 minutes) I’ve found it necessary to implement other strategies for variety and continuous progression with my fat loss efforts.

This information will change the way you think about and approach all your fat burning cardio workouts.

As we go into detail about cycling your cardio make sure you think about applying this approach to all 3 areas of your fitness program

  • Nutrition (up to 75% of your results)
  • Cardio (we’ll show you this today)
  • Strength Training or Weights (You must train with weights)

Using Get Lean In 12 Cycling is one of the keys for you to have continuous fat-loss over the long-haul. It will also potentially prevent injury and burn-out that are so prevalent with over-training or other old-school approaches and other fat burning cardio workouts. Remember, this is a lifestyle.

Ok, so here we go. Again, the focus is on cardio today. There are 3 systems that you want to target in your cardio workouts.

System 1:  Aerobic
System 2: Threshold
System 3: Creatine Phosphate

Today we will give you a foundation so you can start experimenting at your current level of fitness within each of these systems.

System 1: Foundation or Aerobic

Type of workout used for this cycle:

  • Low Intensity, Long Duration (45 to 60 minutes)
  • Medium Intensity, Medium Duration (20 to 40 minutes)
  • Circuit Training (30 to 45 minutes)

In the aerobic system, oxygen is used to break down fatty acids and glucose to release energy. This is great for beginners and obese people. In other words, oxygen is primarily present so you can go longer.

Remember…more is NOT better. Perform this type of cardio at least once a week for 45 minutes or longer at a steady pace.

*Note: It’s also a good idea to practice this for a couple weeks before putting our famous GL-12 fat burning cardio workout to the test.

System 2: Threshold

Type of workout used for this cycle:

  • Aerobic Interval Training (30 to 45 minutes)
  • GL-12 Threshold Training (20 to 40 minutes)

This is the intensity level just above Aerobic training and you can typically stay in this zone 3 to 5 minutes at a time before letting your heart rate come back and recovering for anywhere between 1 and 3 minutes.

This system has several important benefits. Research shows that threshold training allows your body to respond continuously from the aerobic type training discussed above.

This is important to know because so many people hit a wall when they get stuck in the aerobic zone. It will also help you burn more fat and calories but research shows this only works when incorporating a base of Aerobic (system 1) and Get Lean In 12 (system 3) along with it.

Try doing a 5 minute warm-up and doing medium-intensity burst for 1 to 3 minutes and then recover by going slower for 2 to 3 minutes. Repeat this cycle 4 or 5 times and cool down.

System 3: Creatine Phosphate or H.I.I.T.—High Intensity Interval Training

Type of workout used for this cycle:

  • Get Lean In 12 (12 minutes)
  • H.I.I.T.— High Intensity Interval Training (15 to 30 minutes)

Lastly is creatine phosphate or Get Lean In 12. This system can only support high intensity effort for 15 to 30 seconds at a time. The main thing to remember with Get Lean In 12 workouts is that although they are only 12 minutes in length…they will increase both the “aerobic” AND “anaerobic” systems at the same exact time. No other cardio exercise that I know of has ever been shown to do this as effectively as Get Lean In 12. Not only that, but studies show you can elevate your metabolism for up to 48 hours from just one GL-12 workout.

Again, just remember the “more” is not “better” GL-12 philosophy. Doing a bunch of GL-12 workouts OR any other of the above workouts more than we recommend on a weekly basis is not the answer.

Continuously cycling your fat burning cardio workouts, weight training and carb-intake (a.k.a. macro-patterning) is the answer.

Don’t overcomplicate this wisdom. If you’re just getting started or you’re not advanced, experiment with 1 workout per system to start with.

If you add in weight training (which you definitely should) 3 or 4 times a week for 30 to 45 minutes you’ll be able to get a flat stomach or six pack abs in only 5 hours a week.

System #3 is actually like a ‘secret system’ because so many people are afraid of intensity. This is actually how Get Lean In 12 was founded and created because it saves the most time and gives you the biggest bang for your effort.

If you think you’ll get bored of the sprinting, change it up. You can use the GL12 cardio to do dozens of different exercises; mountain climbers, jump rope, standing jump-squats, squat thrusts, high-step sprints…you get the idea. Don’t be afraid to change it up. Variety is a spice of life.

Every 4 to 6 months you should go back to just aerobic training for a week or 2 to build a new foundation so you keep responding to H.I.I.T. and GL12.

Also, once or twice a year during a Deplete Week or The 7 Day Diet you should take a week or two off training all together to help you reset your metabolism and recharge your body for longevity.

In fact, when I first discovered GL-12 I took my body fat to under 5% really fast, so I wondered “why” it worked so incredible. After doing my research I put together a free special article called “The Ultimate Stubborn Fat Sequence” revealing all my secrets.

You can check it out right here: Fat Burning Cardio Workout Secrets

Three things happened to me as a result of applying and making Get Lean In 12 exercise and Macro-Patterning nutrition a part of my lifestyle.

  • First, I developed habits that are now rituals.
  • Second, I found my passion in life and I’m now sharing it with you.
  • Third, it was the catalyst for me to create life-changes.

Thousands of our students, followers, and clients have done it.

Why not you?


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7 Responses to Get Lean In 12 Cardio Cycling Revealed: How To Use A Unique And Fun Approach To Your Fat Burning Cardio Workout So You Can Stay Lean For Life.

  1. A question about the 12-minute program–I have an arthritic knee and cannot sprint. What do you think would be the best for me to try? I do have an exercise bike and belong to a gym.

  2. Lori says:

    I am on week 2 of Wendy’s books and I lost 3 inches in my waist so far and 3 lbs. I am determined to continue the program even through the holidays.

  3. @Heidi M. Thomas
    HI Heidi..your comment slipped through the cracks…I’m so sorry bout that!

    YES….use a bike..elliptical….whatever else you can do!
    Sprinting is best, but not possible for everybody and you’ll still get great results!

  4. Thank you! The bike works very well.

  5. jake says:

    i am trying to loose a lot of body fat.
    i have been doing a lot of exersise and i have lot of muscle mass
    i jus need to loose a lot of body fat

  6. It is not my first time to visit this site, i am visiting this web site dailly and get pleasant facts from here all the time.

  7. Chris McFadden says:

    Hi Shaun,
    Some elements of the 12 day fat loss sound similar to Joel Marion’s XFLD program. If you were to compare your program with his, what would you say would be the key highlights?


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