High Octane Cardio (Hoc) is based on a style of conditioning that boxers often used called "roadwork." Roadwork combines cardio such as running with muscular endurance exercises such as push-ups and sit-ups. HOC takes roadwork to the next level by combining various forms of cardio with ballistic kettlebell exercises. The result is a fat loss program that will exceed your wildest expectations. The negative is that it is hard as hell and separates the champs from the chumps. Here are some sample HOC programs that are done three times a week to eradicate that gut of yours:

Go to a track field and place a kettlebell on opposite sides of the track. Start jogging and each time you pass a kettlebell station, stop and do a ballistic drill as follows:

First pass: 10 one-arm Kettlebell swings

Second pass: 10 one-arm Kettlebell snatches

Third pass: 10 one-arm Kettlebell clean and jerks

Fourth pass: 25 Kettlebell pass between your legs

First pass: 20 One-arm Kettlebell snatches with each arm

Second pass: 20 One-arm Kettlebell swings

Third pass: 15 Clean and push presses with each arm

Fourth pass: 35 Kettlebell pass between your legs

Fifth pass: 20 One-arm Kettlebell snatches