Does anyone have the program for doing guerilla cardio??? I tried clicking on one link but it said not found. Tried searching but cant find complete program. cheers.

Try this link

http://www.cs.unm.edu/~wneumann/files/guerilla_cardio.pdf

Has anyone tried this program before?

Do a little search. A good handful have tried this. I've heard nothing but positive posts about it. Short, intense. Gets the job done.

For all those that have tried Guerilla cardio I have a question that I am unsure about......

It states to sprint full out for 20 seconds, followed by 10 seconds rest, then sprint for 20.
My question is this:
Does the 10 second rest mean that you slow down to say 50 % effort (jog) or does it mean that you stop completely and start your 20 second sprint from standing everytime?

thanks.

Don't stop, just walk briskly or jog slowly.

I tried GC and it was just too much for me. I did it on a bike and had to break up the sprints as I couldn't do all 10 in a row. 10 seconds is not a long recovery at all.

Now I do sprints on the elliptical machine, but I do 30/30 sprints. A 30 second sprint followed by a 30 second recovery. Even with that, i have to throw in a longer recovery in the middle. Sprints are a killer workout. Good luck!

I tried GC and it was just too much for me. I did it on a bike and had to break up the sprints as I couldn't do all 10 in a row. 10 seconds is not a long recovery at all.

Same here. I've switched to doing 20 second sprints up a hill, followed by walking back to the starting point, which takes about 60 seconds. Do that five times, take a sip of water. Lather, rinse, repeat until I've done 15 sprints.

With the longer rest period, I am able to sprint (almost) as hard on my last sprint as I do on my first one as opposed to the GC style sprints, where I'm ready to die after 5 or six sprints.

Since my left knee has been operated on twice for torn cartillage and my ortho NOW says I'm missing my ACL (that he wants to replace using one taken from a corpse), I try to replicate the burn using a stationary bicycle. My question is: How fast? How much resistance? Do I do it till my heart explodes and then next time, back off a little?

My question is: How fast? How much resistance? Do I do it till my heart explodes and then next time, back off a little?

I would say, go as fast as you can on the bike for those 20 or 30 seconds (what ever interval you decide) and then pedal at a regular pace for the recovery. Use a moderate resistance, around the middle of the road, or even a tad easier. Each subsequent interval will naturally become slower and slower.

For example, I do my intervals on the elliptical machine. For my first few sprints in a session, I get up to 270+ rpms (or whatever the measurement is) and the last few sprints in a session are closer to 220/230 rpms. But even those 220, I feel like I am going all out.

I imagine your body would stop you before your heart would explode. But I sure feel like its close when I do sprints.

By the way...

that he wants to replace using one taken from a corpse

eeww. But hey, isn't science wonderful!

Wow.

I just gave this a shot and now I'm knackered!

I did as the instructions said, 4 minute jog then the GC then another 4 minute jog.

I only managed 4 sprints before I felt like I was going to die, think I'll target 5 next time and work up to the 8 it recommends!

I did it a few minutes after I did my Tuesday tricep work out, would this have effected my energy levels for the run to a great extent?

I did it a few minutes after I did my Tuesday tricep work out, would this have effected my energy levels for the run to a great extent?

Perhaps, but not that much. Guerilla cardio is really hard. You cqan make it a bit easier on yourself by resting longer between each sprint -- for example, if you sprint for 20 seconds, then walk back that distance, you can complete more sprints.

I've been doing GC on the cross-trainer, two or three times a week. I go flat-out for 30 seconds followed by 90 seconds recovery for 5-7 intervals.

I don't know that I've seen a difference physically yet (been at this for about six weeks), but my level of fitness is definitely improving. My "flat-out" sprint rate was originally about 106 rpm, it's now upwards of 120.

Rather than adding more sprints, what my plan is now is to make the recovery section of the interval shorter: say, 30 seconds' sprint followed by 60 seconds' recovery, and then I'll start adding more intervals.

I was doing it all wrong lol, I was sprinting all out for a full minut then taking it down to about 90 % effort then 80 % untill I got to 60% then I went back up, I changed % every minut and I thought I was gonna die I couldn't hang with it so I stoped and started just jogging 2 miles/25 minuts, Im glad I read this.


After looking over that I saw where he says to work up to all out sprints, so maby instead of running all out and extending your rest period maby just don't run all out to begin with run at 80-90 % maby and keep the rest periods at 10 seconds and work up to all out sprints.
Just a suggestion.

Hey guys.
I was wondering wether this helped you lose some weight or not? I'm talking about fat here :)