{"id":719937,"date":"2026-07-30T23:18:22","date_gmt":"2026-07-30T23:18:22","guid":{"rendered":"https:\/\/www.newsbeep.com\/uk\/719937\/"},"modified":"2026-07-30T23:18:22","modified_gmt":"2026-07-30T23:18:22","slug":"transform-your-cardio-fitness-with-former-sas-soldier-jason-foxs-favourite-3-exercise-finisher","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/uk\/719937\/","title":{"rendered":"Transform Your Cardio Fitness with Former SAS Soldier Jason Fox’s Favourite 3-Exercise Finisher"},"content":{"rendered":"

Former Special Forces soldier and SAS: Who Dares Wins star Jason Fox<\/a> doesn’t do easy workouts. His training typically combines plyometrics<\/a>, sprinting and strength work, before finishing with one final conditioning circuit designed to empty the tank. It only contains three exercises, but don’t mistake that for simplicity.<\/p>\n

The aim is to elevate your heart rate and burn through whatever energy you have left at the end of your session. <\/p>\n

As he recently told Voy<\/a>, he starts his workouts with ‘high box jumps’ for ‘loads of sets’, followed by vertical jumps into broad jumps and weighted jump-offs, designed to get ‘your joints used to jumping off platforms’.<\/p>\n

He then completes 8 sets of sprints before moving into strength work, including upper-body accessory exercises. Only once all of that is done does he finish with his favourite conditioning circuit \u2013 this ‘spicy’ finisher. <\/p>\n

Jason Fox\u2019s Finisher Workout<\/p>\n

Do 6 rounds, with a short rest in between. Try to keep your intensity consistent throughout, finishing with your hardest effort.<\/p>\n

A: Row<\/a> x 500mHow to Do the Moves\"manSit on the rowing machine with your feet strapped in and grip the handle with an overhand grip.Drive through your legs to push the seat backwards. Once the handle passes your knees, pull it towards your lower chest.Reverse the movement under control and repeat.\"standing,Stand beside a box with your feet hip-width apart.Hinge at your hips and bend your knees to place your hands on the floor.Jump both feet back into a strong plank position.Lower your chest to the floor, complete a full press-up, then stand back up.Jump onto the box, landing softly with both feet and bending your knees slightly to absorb the impact.Turn around and step backwards off the opposite side of the box before repeating.\"bicycleAdjust the saddle so that, at the bottom of the pedal stroke, your leg is almost straight without your hips rocking from side to side.Move the saddle forwards or backwards until, with the pedal at the three o’clock position, your knee sits roughly over the middle of your foot.Grab the handles and accelerate as hard as you can to get the flywheel moving before settling into a sustainable rhythm.<\/p>\n

If there\u2019s one thing Kori Sampson knows, it\u2019s how to optimise your body composition for performance. To tap into his knowledge as an elite athlete and coach, we asked him to create a 4-week plan to help you move faster, recover quicker and keep pushing when the fatigue sets in \u2013 all while improving your muscle-to-fat ratio.<\/p>\n

Ready to build muscle, burn fat and come out the other side looking, feeling and performing better? Click here<\/a> to get 14 days of free access to the plan via the Men\u2019s Health app.<\/p>\n

\"kori\"Headshot<\/p>\n

Lauren Geall is deputy site editor for Women\u2019s Health UK and Men\u2019s Health UK. She graduated from Exeter University with a BA in English Literature before studying an MA in Magazine Journalism at City, University London. She\u2019s been writing about health, fitness and wellbeing for over five years, with a total of seven years in digital journalism. Prior to her current role, she worked at Stylist as the acting health and fitness editor. As well as being a keen runner, Lauren is passionate about women\u2019s sport and can often be found cheering on Arsenal Women at the Emirates or keeping tabs on the Red Roses\u2019 latest win.\u00a0<\/p>\n","protected":false},"excerpt":{"rendered":"Former Special Forces soldier and SAS: Who Dares Wins star Jason Fox doesn’t do easy workouts. His training…\n","protected":false},"author":2,"featured_media":719938,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[46],"tags":[180111,11157,238163,381,6647,102,190731,1156,238162,223205,176117,56,54,55],"class_list":["post-719937","post","type-post","status-publish","format-standard","has-post-thumbnail","category-fitness","tag-collection-workout-hub","tag-content-type-default","tag-contentid-bd3d4b38-a44a-4777-8adf-9788e99411ab","tag-displaytype-standard-article","tag-fitness","tag-health","tag-issyndicated-false","tag-locale-gb","tag-shorttitle-jason-foxs-spicy-finisher","tag-sponsored-false","tag-subsection-cardio","tag-uk","tag-united-kingdom","tag-unitedkingdom"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/719937","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/comments?post=719937"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/719937\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media\/719938"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media?parent=719937"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/categories?post=719937"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/tags?post=719937"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}