Fitness coach Jeff Cavaliere is back to share his systematic and science-backed approach to losing body fat. In a recent YouTube video, Cavaliere offered fans an in-depth guide on zone training, which included a specific seven-day workout schedule.
For years, Jeff Cavaliere has retained notable influence over the fitness sector, thanks to his easy-to-grasp information. He maintains a shredded physique at 48 years old, regularly offering fitness, health, and nutritional advice to his growing ATHLEAN-X fanbase of over 4 million subscribers on YouTube.
In addition to his impressive fitness levels, Jeff Cavaliere served as the head physical therapist and assistant strength and conditioning coach to the New York Mets baseball team. His knowledge of exercise mechanics and level of specificity makes his workout demonstrations one-of-a-kind.
Jeff Cavaliere’s Simple and Sensible Zone Training Guide
First, Cavaliere introduced his audience to the three ‘C’s’ essential to achieving a leaner body.
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“When it comes to losing body fat there’s three cons actually – that determine your success. Con – meaning what you consume. Con – meaning what your conditioning is? Con – what is your consistency? As I said, it’s not going to take a whole hell of a lot of time.”
- Consume
- Conditioning
- Consistency
“It’s a simple equation of 220 minus your age [is your max heart rate].”
Zone training
Below, you can find a list of cardiovascular zones, which Cavaliere used to craft his training program.
- Zone 2 – 60 – 70% max heart rate
- Zone 3 – 70 – 80% max heart rate
- Zone 4 – 80 – 90% max heart rate
- Zone 5 – 90 – 95% max heart rate
Cavaliere’s Zone Training Calendar
Cavaliere advised followers to focus on this zone schedule:
- Monday – Zone 2
- Tuesday – Zone 5
- Wednesday – Zone 2
- Thursday – Zone 2
- Friday – Zone 2
- Saturday – Zone 3.5
- Sunday – Zone 5
“Now, don’t worry if you can’t commit to this exact schedule. But I do want you to commit to two things, actually doing it every day and secondly, making sure that you maintain this sequence. So if you had to move the Saturday and Sunday workouts to Monday and Tuesday because they will be a little shorter and you want that extra time in the workweek, you can slide those over and follow in sequence.”
“Whatever it is, just make sure you don’t break that sequence as it wraps around,” adds Jeff Cavaliere.
- Month 1 Total: Zone 2 15 min / Zone 3.5 10 min/ Zone 5 5 min
- Month 2 Total: Zone 2 20 min / Zone 3 15 min/ Zone 5 10 min
- Month 3 Total: Zone 2 25 min / Zone 3 20 min/ Zone 5 15 min
- Month 4 Total: Zone 2 30 min / Zone 3 25 min/ Zone 5 20 min
Zone 2 Workouts
He also offered examples of zone two workouts.
“These aren’t even your only choices but the thing is, your effort will always be around the same,” said Cavaliere. “You should be able to carry on a conversation but be a little out of breath while you do.”
- Fast Walk
- Cycling
- Rowing
- Swimming
Zone 3.5 Workouts
Jeff Cavaliere’s 545’s Program
- Ratchet/ Pivot Squats 45 sec | 15 sec rest
- Pushups/ Knee Pushups 45 sec | 15 sec rest
- Bridge and Reach / Bridges 45 sec | 15 sec rest
- Superman Pressouts / Supermans 45 sec | 15 sec rest
- SS Hops / Rev. Lunges 45 sec | 15 sec rest
Zone 5 Workouts
Lastly, Jeff Cavaliere revealed some of the more intense zone 5 workouts.
“Let’s just jump ahead to Zone 5. I have to admit this kind of sucks because it’s really hard. Remember, we’re talking about 90% of your maximum heart rate maybe up to 162 beats per minute at a 40-year-old person. We’re still talking about high-intensity activities that are very similar to the things you were doing before.”
- Sprinting
- Stairmaster
- Cycling
- Rowing
Cavaliere never shies away from an engaging discussion on the science behind exercise. He recently joined neuroscientist and Stanford School of Medicine professor Dr. Andrew Huberman for an enlightening discussion on ‘bro’ workout splits. Above all else, Cavaliere said consistently committing to a split is most important.
Jeff Cavaliere boasts a proven track record as a coach, making his training guides even more insightful. Feel free to try out his zone training program and see the results from month to month!
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