Cardio

So I want to work on my cardio a little bit but I'm sort of lost.

I want to do cardio to improve my endurance pretty much, not to lose weight ( even though I'm pretty sure I'll lose weight in the process). I just don't know when enough cardio is enough? And also I want to know how to do it right.

I need to run 11 levels on the shuttle test, currently I can do 6.5 (lols) so I def need to improve my endurance but with which exercise? I don't have any room in my house 20 meters long and it won't be long till it start snowing out here so just running in the street will not be an option.

I'm worried about how to work on my cardio this winter, last day I ran a few laps outside but with snow everywhere it might get a little complicated. I'm currently unemployed so I'm trying to hold on the couple dollars I have until I can get a steady income, then I'll probably get a gym membership but are they even worth it if I'm mainly aiming for cardio right now?

any inputs / exercises that will kick my ass?

My 5x5s as of November 2nd 2008.
Squat 155lbs
Bench 155lbs
Deadlift 155lbs

Connelly's 5x5s as November 2nd 2008
Bench 115
Squat 145
Deadlift 165

Andy11's 5x5 as November 2nd 2008
Bench 150
Squat 150
Deadlift 175

Have you tried jumping rope? Doesnt take much room at all and its a hell of a workout.. 

You dont have to lose weight, you just need to compensate for the calories.

But, there plenty of things you can do. Does your school have a track? go run on the track
Im sure you have some parks around your home within a reasonable driving distance, go run on the paths/walkways there. Many parks have bike/running paths. If your school has a football field, or you live near a college that has access to a football field or practice field you can run on that, 100, 40 yd dash's. Side line to side line running etc...

Running steps, sprinting up hills. If theres one thing I have recently found out its that incline cardio can really help you gain speed.

Theres a ton of options other then just walking out your door to run. If you do end up getting a gym membership make use of their track or treadmills.

Since your focusing on endurance, steady cardio might be what you want to do...but I would mix some sprints in their once a week.

Depending on your current situation regarding weight I would say you can do 3-5 days of cardio.

and there was a good suggestion on jumping rope, you can also do tabata and even superset your weightlifting to help.

6'2" @205
press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385
www.Nikdesigns.com

I really like the idea of the jump rope and running stairs, but what I'm still confused about is the length of the workout? how long should I run stairs? 15 min? 30 min? 1 hour? when do I know that what I did is effective and will have an impact on my next session

My 5x5s as of November 2nd 2008.
Squat 155lbs
Bench 155lbs
Deadlift 155lbs

Connelly's 5x5s as November 2nd 2008
Bench 115
Squat 145
Deadlift 165

Andy11's 5x5 as November 2nd 2008
Bench 150
Squat 150
Deadlift 175

I think your body might be the judge of that, but I would say at least 30 mins. Unless its jumping rope, thats like sprinting with most of your body might want to go with a little bit shorter time for that.

PS... Jeremy is soooo freaking funny. Pure Pwnage is WIN

go until you're tired and don't want to go anymore. by tired i don't mean winded and being a pussy and quitting.

depends on the intensity. I just sprinted up the steps at our football stadium...and I have never felt so out of shape, if I would have lowered the intensity, it would have been a different workout.

I would say if your doing HIIT sprinting type stuff, 10-20 minutes is a good start. If your doing lower intensity running I would recommend at least hitting 20 mins, 20-45.

but yeah, csp hit it on the big picture. Go until you feel like you physically couldnt do anymore...and then do a little more...

6'2" @205
press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385
www.Nikdesigns.com

6.5 on the bleep test is pretty lol-tastic! by the sounds of it, even if you start with light cardio you will see big improvements very quickly.

Bench Press Max - 170kg @ 100kg
Squat Max - 220kg @100kg
Deadlift Max - 275kg @100kg

Weight - 206lbs