Guerilla Cardio

Looks similar to fartlek training I did in track.  http://www.brianmac.demon.co.uk/fartlek.htm

tried guerilla cardio today... or pretty close. I jogged around the football field twice, then since I didn't have a stop watch, i did 75 yard sprint...walked to the endzone, 75 yard sprint, walked to endzone, did that 4 times, took a quick gatorade, rested for about 45 seconds, then did 4 more 75 yard sprints, worked great I think. I'll try and be more accurate with the time next time, was HARD though. almost puked. I love it.

I just tried this "guerilla cardio" last night on my treadmill.
It was supposed to be my rest day, but I read the article on this and had to try it.

Man, this is cake! Too easy for me.

I was pretty much doing something simliar to this already. Only difference was my sprint time was about 40 to 60 seconds and my recovery was 30 seconds.

I tried Guerilla Cardio this morning.
I haven't been training for years and started back one month ago (see "introduce yourself" for more details) and wasn't sure i would be able to do it after reading your comments... but i did and it feel great.
i'm not really convince about the part where you can only do that and lose weight so i kept the same cardio-routine but i will start with GC couple of times a week...

thanx for the information.
sf.

ya did this GC a couple days ago i can tell it busts ur matherbolism aspecially the way i did it in a morning b4 eating anything. i ran as fast as i can for 20 sec. and was joging for 20 sec. 3 minutes long, when i came gome, i almost dropped on the floor.
 
RUS

You think girls look at what you lift...or what you lift it with?

Age: 17
Height: 5'9''
Weight: 180lbs

I just tried this "guerilla cardio" last night on my treadmill.
It was supposed to be my rest day, but I read the article on this and had to try it.

Man, this is cake! Too easy for me.

I was pretty much doing something simliar to this already. Only difference was my sprint time was about 40 to 60 seconds and my recovery was 30 seconds.

lol, funny guy. the treadmill.
 
try doing it outside.

haha sprint time, u dont have to sprint you have to RUN FOR UR LIFE for 20 sec. and than jog for 10 sec.
 
Did u read all of it?? It says that pro. atletes bropped on the floor after doing this!!
 
RUS

You think girls look at what you lift...or what you lift it with?

Age: 17
Height: 5'9''
Weight: 180lbs

Sprint, run for your life....same to me.

Still easy, but I love it, great workout. I passed the four minute of intervals and I'm now up to 6.5 min.

Yeah, I'll try out side some time. But I don't run as fast outside as I do on a treadmill. With a treadmill I can set the speed and it forces me to run faster. I can't get that outside.

ya because on a treadmill u just move ur legs, and outside u actually push yourself of the ground.
 
RUS

You think girls look at what you lift...or what you lift it with?

Age: 17
Height: 5'9''
Weight: 180lbs

Isn't this also called HIIT training?

ORIGINAL: theE

Isn't this also called HIIT training?

 
yep, same thing

The unreal is more powerful than the real because nothing is as perfect as you can imagine it. Only intangible ideas last. Stone crumbles. Wood rots. People, well, they die. But things as fragile as a thought, a dream, a legend, they can go on and on

Ouch!

I had a go at this today and only made 6 intervals. I kept my HR at 185BPM (92.5%MHR) or thereabouts and I felt stuffed afterwards like it said I would. I will go for the full 8 back next week, just starting off cautiously and all that.

Am wondering whether doing this HIIT style workout could burn muscle?

I have decided to go on a serious cut, not a just an "ill watch what i eat" attempt.

Any alterations I should make to the program in my context?

Thanks!

-Anthony

13/2/05: 265lbs

23/5/05: 249.5lbs
^
22/10/05: 240lbs ...hence serious cut

im guessing this would really help me with endurance and speed for football training it seems like its kind of like the HIIT program which im doing now

Just know that HIIT can be down a variety of ways.  Guerilla Cardio is by far, IMHO, the hardest version I've ever met.  I always collapsed in the field afterwards.

The version I do better with is where, instead of time, I run all out for a pre-determined distance.  Here is the current regime:

warm up 5 minutes
sprint 1/8 mile
rest (walk or light jog) 1 minute
sprint 1/8 mile
rest 1 minute
sprint 1/4 mile
rest 2 minutes
sprint 1/4 mile
rest 2 minutes
sprint 1/4 mile
cool down 5 minutes

Your ass will be kicked on this one too--but only if you really go all out on those sprints.  You should be barely able to walk (or want to live!) afterwards.

For less insanity, the cardiocaoch programs are awesome, Sean (owner and narrator of the audio tracks) is great, and they are very reasonaby priced--  www.cardiocoach.com  The workouts are a little longer, and yeah, you will still curse Sean during the workout, but you won't lose your desire to live afterwards!!

"If there's nothing else that's relevant, I'll be leaving now"

"Today's mighty oak is just yesterday's nut that held its ground"

lol thanxs i tried the HIIT Workout today on my bike on high resistance cause the weather outside is horrible
 
it seemed alright my legs were a little shaky at the end which is good
 
and doesn't take very long

If you realy commit and do all out sprints the guerilla cardio can realy kick your ass.

Blake
Age 19
Hieght ~5'10.5"
Weight ~196
Bench ~275
Squat ~390
Dead Lift ~375
MilitaryPress ~200
Hang Clean ~205
6-17-07
Put this in your profile if you or someone you know is fighting, has survived, or has died in a pokemon battle

i plan to start the running outside when it gets a little bit warmer
 
i have a question though
will this work out help me with football?
if football players have done it let me know
 
im assuming it will just not sure
cause ur getting both endurance and speed

I think Guerilla cardio would greatly benifit about any athelete. I would think it would be great for football.

Blake
Age 19
Hieght ~5'10.5"
Weight ~196
Bench ~275
Squat ~390
Dead Lift ~375
MilitaryPress ~200
Hang Clean ~205
6-17-07
Put this in your profile if you or someone you know is fighting, has survived, or has died in a pokemon battle

thanxs thats what i was figuring
 
is doing the training on a stationary bike as affect as it is when you run?
 
i wanna start running outside the weather is just too damn cold 

Running is harder then a stationary bike imo. Use it untill you can run outside.

Blake
Age 19
Hieght ~5'10.5"
Weight ~196
Bench ~275
Squat ~390
Dead Lift ~375
MilitaryPress ~200
Hang Clean ~205
6-17-07
Put this in your profile if you or someone you know is fighting, has survived, or has died in a pokemon battle

thanxs i realize you probable do not have that problem in texas

Not most of the time, its in the 40's right now though. Last week it was 75-80, beautiful weather almost all week.
 
Luckily I also live right off a lake so I can jump in the lake after my guerilla cardio during the summer. I find it helps reduce soreness to take a swim after the run. Just like a mile or so.

Blake
Age 19
Hieght ~5'10.5"
Weight ~196
Bench ~275
Squat ~390
Dead Lift ~375
MilitaryPress ~200
Hang Clean ~205
6-17-07
Put this in your profile if you or someone you know is fighting, has survived, or has died in a pokemon battle

a 1 mile swim or 1 mile run either way thats great stuff

The run usually equates to 2-2.5 miles on a good day.

Blake
Age 19
Hieght ~5'10.5"
Weight ~196
Bench ~275
Squat ~390
Dead Lift ~375
MilitaryPress ~200
Hang Clean ~205
6-17-07
Put this in your profile if you or someone you know is fighting, has survived, or has died in a pokemon battle

Hi! I'm new to the forums and I wanted to try out the Guerilla Cardio program. I'm not reasonably fit, I suppose, and my lung capacity isn't all too great either. Do you think I'll end up killing myself on the program and should start with something easier first? I really want to lose weight quickly [mostly body fat] (from March to the end of May?) but I don't know how so any suggestions would be greatly appreciated. Thanks for your help!

Hi Saladin, just start out slow, as in  the number of sprints you do.  Your body will tell you when it has had enough, just listen to it.  You should only feel like you're going to die, but you shouldn't expire. 

"If there's nothing else that's relevant, I'll be leaving now"

"Today's mighty oak is just yesterday's nut that held its ground"

I actually used to do something like this about a year back, upon my own remdition. Anyways, I am gonna try this out, the Guerilla Cardio. I will try it on the treadmill. I think the funnest thing will be trying to fumble for the buttons to slow down when my legs are bonking out.

Age: 20
Height: 5' 9
Weight: 200

jus wantd to know if i was doing the Guerilla Cardio workout right

30 sec sprints followd by 10 sec jogs done 8x - 10x right??

do 8 of, 20 sec sprints followed by 10 seconds rest

Do you think guerilla cardio is possible on a treadmil?  Are the effects as great as just doing them regularly?

Age-16
Weight-170
Bodyfat-10/15%
Stack-AnatorP70/Creakic