Guerilla cardio

[WOLFCRAFT]

Anyone tried this?
Spending 12 minutes a day on cardio rather than a boring ass hour sounds pretty nice...

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

[M302_Imola]

looks like a form of HIIT cardio. I might give this a try this weekend.

[StoneGRMI]

It worked good for me to lose fat and get in cardio shape but I believe I lost more muscle on it than what I lose doing an hour of steady cardio on an empty stomach.

After a week or two of pushing yourself try and do the routine twice in a row.

[WOLFCRAFT]

I was thinking of doing a split with my other cardio...
Guerilla on MWF
45 minute low intensity jogging on TTS

Thoughts?

[WOLFCRAFT]

Just did my first session of it.
First thing upon waking before eating.
Now I know what dying feels like.
That was BRUUUUUTTAAAALL.
Way harder than I thought.
I want my mommy.

[AdamGH]

Just another version of HIIT. Seems like fun. I normally do this on the treadmill:

20 minutes:
1min 30 sec : 3.0 speed
1 min: 8.0 speed
repeat

[Voland]

Anyone tried this?
Spending 12 minutes a day on cardio rather than a boring ass hour sounds pretty nice...

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

12 minutes sounds fukin awesome!

[WOLFCRAFT]

Just another version of HIIT. Seems like fun. I normally do this on the treadmill:

20 minutes:
1min 30 sec : 3.0 speed
1 min: 8.0 speed
repeat

That sounds a lot easier, although a little longer.

Man by your second sprint, your body want to rest for more than ten seconds soooooo bad. It's murder. Hope it works.

[AdamGH]

That sounds a lot easier, although a little longer.

Man by your second sprint, your body want to rest for more than ten seconds soooooo bad. It's murder. Hope it works.

Try mine. It sounds easy, but it isnt :) Near the end you are pouring sweat like you jumped in a pool.

[Voland]

Just another version of HIIT. Seems like fun. I normally do this on the treadmill:

20 minutes:
1min 30 sec : 3.0 speed
1 min: 8.0 speed
repeat

Adam, are those levels out of 10 (being the max level)?
thx

[WOLFCRAFT]

Try mine. It sounds easy, but it isnt :) Near the end you are pouring sweat like you jumped in a pool.

Yeah I might give it a shot.
I think I'm just going to keep mixing up my cardio routines throughout the week.
Not let my body get too used to anything.
Want to kick fat's fat ass.

[AdamGH]

Adam, are those levels out of 10 (being the max level)?
thx

They are just levels I like for me. 8 or 3 speed are just the numbers on the speed display for the treadmill. You want a good brisk walk going to an almost full sprint. I might be able to go a little faster, but trust me. Im running pretty damn fast at that speed.

[M302_Imola]

Just did my first session of it.
First thing upon waking before eating.
Now I know what dying feels like.
That was BRUUUUUTTAAAALL.
Way harder than I thought.
I want my mommy.
Dude I would not advice doing this on an empty stomach. For any intense HIIT cardio you need pre and pwo carbs to prevent catabolism. So eat some breakfast and then do this (might wait 45 min, so you don't puke up everything you just ate, lol).

[WOLFCRAFT]

Hmm, well everything I read said that doing it on an empty stomach burns 3x more fat?
What I've been doing is hitting it and then drinking a protein shake and eating some food IMMEDIATELY when finished.

[AdamGH]

Hmm, well everything I read said that doing it on an empty stomach burns 3x more fat?
What I've been doing is hitting it and then drinking a protein shake and eating some food IMMEDIATELY when finished.

i wouldnt do HIIT on an empty stomach. just standard low impact cardio.

[WOLFCRAFT]

What about drinking a low-carb protein shake before hitting the HIIT?
You think this would have the same benefits of doing it on an empty stomach without risking the muscle loss?

[AdamGH]

What about drinking a low-carb protein shake before hitting the HIIT?
You think this would have the same benefits of doing it on an empty stomach without risking the muscle loss?

yes, something light. still though, the idea is to make your body burn fat for energy. so low impact cardio is your best bet. save the hiit maybe after workout.

[WOLFCRAFT]

I think I'm just going to mix it up for a while and see what happens.
If I notice any loss of muscle mass I'll drop the HIIT.
Just really want to burn up this fat, and I feel like low impact cardio alone just isn't going to cut it.
It's a pun, get it?
I suck.

[TranscriptionFactor]

what about maybe some glutamine 5gm pre-cardio?
I want to try this. I have been losing too slowly doing 45-60 min cardio at HR 120-130's
It funny I guess I used to do something like this all the time, playing basketball when I was younger but thats why I never gained much - my diet sucked and I was always catabolic. Lifted like hell, prob too much volume and just stayed the same.

[kid dynamite]

I read some stuff about Guerilla cardio all over the net. Its seems like everyone that uses it swears by it.

They state that the fat seems to just melt off.They also state that it is the most intense cardio they have ever done.

[WOLFCRAFT]

Yeah just did my second round of it and it is no joke.
Gotta say this time was alot easier than the first round though.
Took a multi-vitamin and some glutamine before, and a 50g protein shake with a handful of kashi go lean cereal after.
Intense cardio first thing in the morning (or afternoon in my case) is just insane.
I'll keep posting in this thread and report any results I get.

[kid dynamite]

Thanks for the update. Read a ton about it and I will start running this cardio as well.

[Stoneco|d]

Just another version of HIIT. Seems like fun. I normally do this on the treadmill:

20 minutes:
1min 30 sec : 3.0 speed
1 min: 8.0 speed
repeat

I usually go 1min: 5 speed
1 min: 10-11

I am done after 12-15 min, heart rate goes off the roof

[smokeyd]

im going to look into that 11 min cardio shit, i can handle that in the am i just cant get up and do an hour before work and food

[WOLFCRAFT]

Round 3 and it's really getting a little easier every time.
But still SUCKS!!
I really do think it's starting to work already, noticing some fat dropping off and my weight's down a couple pounds, BF is down slightly too.
Hitting the weights today to see if I lost any muscle, but thinking this might be some good stuff?
Anyone else trying it?

[smokeyd]

I'm thinking about it, are you doing it am on empty stomach

[AdamGH]

I usually go 1min: 5 speed
1 min: 10-11

I am done after 12-15 min, heart rate goes off the roof

your are supposed to go to a walk after a sprint. A "5" speed on the treadmill is a light jog for me. "10-11" the treadmill might take off in the gym :) I did push it up to a 9 yesterday though.

[WOLFCRAFT]

I'm thinking about it, are you doing it am on empty stomach

Yep.
Eating immediately afterward.

[DSM4Life]

Do i have to paint my face like his for this to work ?

[AdamGH]

And wear this DSM

[smokeyd]

wow thats really really weird

[smokethedays]

your are supposed to go to a walk after a sprint. A "5" speed on the treadmill is a light jog for me. "10-11" the treadmill might take off in the gym :) I did push it up to a 9 yesterday though.
Try this:

jogg at 5-6 mph for 2 minutes, walk up hill (incline at max, I do 15%) at 3.5 mph for 3 minutes, jogg at 5-6 mph for 2 mintues, sprint for 45 seconds at 10 mph, walk for 1 minutes at 3.5 mph, sprint for 40 seconds at 12 mph, walk for 1 minute at 3.5 mph, sprint for 30 seconds at 14 mph (not all treadmills go that high, if not then keep at 12 and repeat 3-5 more times, then kool down for 2-3 minutes), then walk for 1 minute, re-do the same routine until u have done between 4-6 sprints then kool down for couple minutes.

results are UNREAL. try it 3 times/week, metabolism will shoooooooooot off the roof.

I've created it and tried it, IT WORKS!!!

[WOLFCRAFT]

Try this:

jogg at 5-6 mph for 2 minutes, walk up hill (incline at max, I do 15%) at 3.5 mph for 3 minutes, jogg at 5-6 mph for 2 mintues, sprint for 45 seconds at 10 mph, walk for 1 minutes at 3.5 mph, sprint for 40 seconds at 12 mph, walk for 1 minute at 3.5 mph, sprint for 30 seconds at 14 mph (not all treadmills go that high, if not then keep at 12 and repeat 3-5 more times, then kool down for 2-3 minutes), then walk for 1 minute, re-do the same routine until u have done between 4-6 sprints then kool down for couple minutes.

results are UNREAL. try it 3 times/week, metabolism will shoooooooooot off the roof.

I've created it and tried it, IT WORKS!!!


Is this like one of those Family Guy jokes that go on and on and on?
There's no way I could remember all that.
And I went to college.

[TranscriptionFactor]

I'm on it now. Yesterday did 4 min treadmill at 6.0 (hr 130's, this was post lifting) then 6 repetitions (20s sprint, 10s rest) followed by 4 min treadmill at 6.0.
Today, did the full 8. My sprints for the last 3-4 are a little weak.
Anyways, how often should I do this? I want to do more than 3/wk. Think 5x/wk might be right.

Pre-workout was a whey shake, so not an empty stomach.

[smokeyd]

its empty if you workout for an hour, well if you work out hard your glycogen stores will be depleted

[WOLFCRAFT]

I'm on it now. Yesterday did 4 min treadmill at 6.0 (hr 130's, this was post lifting) then 6 repetitions (20s sprint, 10s rest) followed by 4 min treadmill at 6.0.
Today, did the full 8. My sprints for the last 3-4 are a little weak.
Anyways, how often should I do this? I want to do more than 3/wk. Think 5x/wk might be right.

Pre-workout was a whey shake, so not an empty stomach.

How often? The official program says 3 times a week.
I do it 3 times a week, and the other days I do low impact cardio after my lifting.
This way I get the best of both worlds.

[Unoid]

Just like how Lifting weights burns calories equiv to cardio but takes the course of a day or two, High intensity cardio also does cardio but also the recuperation calories.

I belive in this.

What the author didn't mention though is most bodies are not ready for 100% sprinting. its not the Lungs and heart. Its the hips and knees. Tednons and ligaments are not ready for fast paced cycling with heavy fast loads. The 3 -4 weeks of gettign to 100% sprint should worry about not injuring your extremities instead of your lungs and heart. You Lungs and heart are what determine your 100% cardio. Not limit it. Its always 1005 when you give your all. More efficient heart and lungs do improve your 100% but giving your all is giving your all.

[Stoneco|d]

Try this:

jogg at 5-6 mph for 2 minutes, walk up hill (incline at max, I do 15%) at 3.5 mph for 3 minutes, jogg at 5-6 mph for 2 mintues, sprint for 45 seconds at 10 mph, walk for 1 minutes at 3.5 mph, sprint for 40 seconds at 12 mph, walk for 1 minute at 3.5 mph, sprint for 30 seconds at 14 mph (not all treadmills go that high, if not then keep at 12 and repeat 3-5 more times, then kool down for 2-3 minutes), then walk for 1 minute, re-do the same routine until u have done between 4-6 sprints then kool down for couple minutes.

results are UNREAL. try it 3 times/week, metabolism will shoooooooooot off the roof.

I've created it and tried it, IT WORKS!!!

God that's a killer, I should try that sometime hah

I have never past 12 mph, can't imagine how 14 mph is. I lasted only 40 sec at 12mph lol.

[WOLFCRAFT]

Well, a couple weeks in and I've actually lost around 10 pounds.
Have been doing this, low intensity cardio, and strict dieting.
My strength is MOSTLY still there, although today my bench was down a couple reps from normal, so I may have lost a little muscle.
That's my update thus far.
Started CLEN this week so we'll see what happens with that.

[kid dynamite]

10 pounds in two weeks is pretty damn fast.

[M302_Imola]

Well, a couple weeks in and I've actually lost around 10 pounds.
Have been doing this, low intensity cardio, and strict dieting.
My strength is MOSTLY still there, although today my bench was down a couple reps from normal, so I may have lost a little muscle.
That's my update thus far.
Started CLEN this week so we'll see what happens with that.
10 lbs in a couple weeks is overkill! You are def. losing muscle. Ideally you don't want to lose more than 1.5-2 lbs/week. If you are still doing this HIIT cardio in the fasted state, this is certainly the culprit! Have carbs both pre and post HIIT!

[kid dynamite]

From what I understand from reading it seems like people seem to lose crazy weight on guerilla cardio... I read on another forum about some guy losing 25 pounds in a month as he was doing it everyday in the morning...

[kid dynamite]

Well, a couple weeks in and I've actually lost around 10 pounds.
Have been doing this, low intensity cardio, and strict dieting.
My strength is MOSTLY still there, although today my bench was down a couple reps from normal, so I may have lost a little muscle.
That's my update thus far.
Started CLEN this week so we'll see what happens with that.

Any update on the new cardio? I was going to start guerilla cardio today.

[kid dynamite]

Well, I just tried Guerilla Cardio for the first time today and I thought I almost died when I left the gym.

My big mistake was trying this cardio on the stair climber after lifting. I rested a bit after working out and decided to give it a try. I lasted only three 20 second intervals before being completely gassed. I went all out for 20 seconds and rested for 10 seconds.

It got worse as I walked out of the gym and sat in my car as I was so light headed and naucious that I didnt want to drive. I simply sat in my car for about 15 minutes because I thought I was going to throw up several times. I finally felt a tad better and drove home before drinking a shake which finally made me feel better.

This is the most intense cardio I have ever tried. HIT cardio is nothing compared to this.

[A2thej2008]

low intensity cardio u burn more fat during exercise than during-High intensity but u burn more fat through the rest of the day with HIGH-intensity in the end the results showed no significant difference except one took more time, also fasted cardio is not a must either,Carbo-fed cardio burns equal amounts of fat throughout the rest of the day because of thermogenic effect. that being said in the AM i do Fed-cardio high intensity and PWO i do low intensity.

if you would like sources here they are
Melanson EL, et al. Resistance and aerobic exercise have similar effects on 24-h nutrient oxidation.. Med Sci Sports Exerc. 2002 Nov;34(11):1793-800.
Ahlborg, G., and P. Felig. Influence of glucose ingestion on fuel-hormone response during prolonged exercise. J. Appl. Physiol. 1976;41:683-688.
De Glisezinski I, et al. Effect of carbohydrate ingestion on adipose tissue lipolysis during long-lasting exercise in trained men. J Appl Physiol. 1998 May;84(5):1627-32.
Coyle EF, et al. Fatty acid oxidation is directly regulated by carbohydrate metabolism during exercise. Am J Physiol. 1997 Aug;273(2 Pt 1):E268-75.
Civitarese AE, et al. Glucose ingestion during exercise blunts exercise-induced gene expression of skeletal muscle fat oxidative genes. Am J Physiol Endocrinol Metab. 2005 Dec;289(6):E1023-9.
Wallis GA, et al. Metabolic response to carbohydrate ingestion during exercise in males and females. Am J Physiol Endocrinol Metab. 2006 Apr;290(4):E708-15.
Coyle, et al. Muscle glycogen utilization during prolonged strenuous exercise when fed carbohydrate. J. Appl. Physiol. 1986;6:165-172.
Coyle, et al.. Carbohydrates during prolonged strenuous exercise can delay fatigue. J. Appl. Physiol. 59: 429-433, 1983.
Horowitz JF, et al. Substrate metabolism when subjects are fed carbohydrate during exercise. Am J Physiol. 1999 May;276(5 Pt 1):E828-35.
Febbraio MA, et al. Effects of carbohydrate ingestion before and during exercise on glucose kinetics and exercise performance. J Appl Physiol. 2000 Dec;89(6):2220-6.
Achten J, Jeukendrup AE. Relation between plasma lactate concentration and fat oxidation rates over a wide range of exercise intensities. Int J Sports Med. 2004 Jan;25(1):32-7.
Thompson DL, et al. Substrate use during and following moderate- and low-intensity exercise: implications for weight control. Eur J Appl Physiol Occup Physiol. 1998 Jun;78(1):43-9.
Phelain JF, et al. Postexercise energy expenditure and substrate oxidation in young women resulting from exercise bouts of different intensity.J Am Coll Nutr. 1997 Apr;16(2):140-6.
Lee YS. Et al. The effects of various intensities and durations of exercise with and without glucose in milk ingestion on postexercise oxygen consumption. J Sports Med Phys Fitness. 1999 Dec;39(4):341-7.
Melanson EL, et al. Effect of exercise intensity on 24-h energy expenditure and nutrient oxidation. J Appl Physiol. 2002 Mar;92(3):1045-52.
Saris WH, Schrauwen P. Substrate oxidation differences between high- and low-intensity exercise are compensated over 24 hours in obese men. Int J Obes Relat Metab Disord. June; 28 (6): 759-65.
Grediagin A, et al. Exercise intensity does not effect body composition change in untrained, moderately overfat women. J Am Diet Assoc. 1995 Jun;95(6):661-5.
Mougios V, et al. Does the intensity of an exercise programme modulate body composition changes? Int J Sports Med. 2006 Mar;27(3):178-81.
Okura T, et al. Effects of exercise intensity on physical fitness and risk factors for coronary heart disease. Obes Res. 2003 Sep;11(9):1131-9.
Tremblay, et al. Impact of exercise intensity on body fatness and skeletal muscle metabolism. Metabolism. 1994 Jul;43(7):814-8.
Yoshioka M, et al. Impact of high-intensity exercise on energy expenditure, lipid oxidation and body fatness. Int J Obes Relat Metab Disord. 2001 Mar;25(3):332-9.
Broeder CE, et al. The effects of either high-intensity resistance or endurance training on resting metabolic rate. Am J Clin Nutr. 1992 Apr;55(4):802-10.
Gutin B, et al. Effects of exercise intensity on cardiovascular fitness, total body composition, and visceral adiposity of obese adolescents. Am J Clin Nutr. 2002 May;75(5):818-26.

[WOLFCRAFT]

Any update on the new cardio? I was going to start guerilla cardio today.

Wait you did your guerilla cardio on a STAIR CLIMBER?

How is that even possible?

I actually quit doing mine, that shit was miserable. I'd rather just deal with 45 boring minutes of low impact. But I also started clen which helped me shed a good amount of fat the first week even.

[kid dynamite]

Ricky, I just put the stair climber on the highest level and just went balls out for 20 seconds and then just stopped and rested for 10 and so on... It actually worked quite well for about a minute before I felt like my lungs were about to explode.

I did it again yesterday but this time doing suicide sprints in my backyard. I finished all 8 intervals but my sprints turned more into light jogs about half through because I was so gassed. They are miserable but I am willing to give it a serious go at it for a bit.

[whynot960]

I cant get the page to load up. can some one post how this cardio is done I am interested in trying this.

[kid dynamite]

whynot 960..

Warm up with a light jog for 4 mintues.

After warming up you sprint 100% for 20 seconds then stop and rest for 10 seconds. You do this 8 times.

then a light jog for 4 mintues to cool down.

This can be done with running, cycling or any other cardio.

As a warning let me tell you that if you do it correctly you will feel like you are about to die the first time you do it. Good luck!

[WOLFCRAFT]

It's true man it's murder.

I can tell you this though Dynamite, it gets easier every time you do it.
Stick it out for a week or two and see what happens.
It's miserable but the misery is relatively short.

[whynot960]

whynot 960..

Warm up with a light jog for 4 mintues.

After warming up you sprint 100% for 20 seconds then stop and rest for 10 seconds. You do this 8 times.

then a light jog for 4 mintues to cool down.

This can be done with running, cycling or any other cardio.

As a warning let me tell you that if you do it correctly you will feel like you are about to die the first time you do it. Good luck!


thank you very much, that does seem pretty insane. so if done right it would take 12 minutes is that the total time.

[kid dynamite]

Its a total of 12 minutes. I can barely stand after the intense 8 intervals. So in other words after two sessions I havent had enough energy for the cool down.

[smokeyd]

i need to try this shit, you guys are doing it on a track or around your neighborhood or what?

[kid dynamite]

It was first developed using stationary bicylces....

I actually used the stair climber in my gym and used it for suicide sprints in my yard. I was just about dead both times so I guess I am doing correctly.

[kid dynamite]

Have been doing some form of Guerilla Cardio everyday. Sprints, thrusts, high knee jump rope, etc.

The work out is brutal but my girlfriend sees results already. She says that I look like I have slimmed down some. I havent weighed myself but will post when I do.

I decided not to do this workout today as I feel that my body is screaming at me to take a break,lol.

[WOLFCRAFT]

i need to try this shit, you guys are doing it on a track or around your neighborhood or what?

I'm lucky enough to have a park feet from my house and I do it there.
I wouldn't recommend doing it around the neighborhood, someone sprinting full speed down the sidewalk looks a little fishy don't you think?

[intensityfreak]

12 minutes sounds fukin awesome!

yes it is easier but easier is not what you want, i've been a fann of this cause i can feel it working for a long time after im done... it does work. when you first start of its good to go a lil easier so you dont die like if your on a trendmile put it on 13.0 and for 20 seconds and rest for 30. until you work yourself up and get in good enough shape to drop it to drop it. this program is a SOB and if your an athlete like myself it inproves forty time tremendoulsy..

[intensityfreak]

Ricky, I just put the stair climber on the highest level and just went balls out for 20 seconds and then just stopped and rested for 10 and so on... It actually worked quite well for about a minute before I felt like my lungs were about to explode.

I did it again yesterday but this time doing suicide sprints in my backyard. I finished all 8 intervals but my sprints turned more into light jogs about half through because I was so gassed. They are miserable but I am willing to give it a serious go at it for a bit.

yea thats how it is for a while, but you must realize it is very important to go balls out and if your gased your heart rate will decerease, so i suggest as i stated above go 20sec balls out and rest for 40sec's soon enough your times will be down.
i love to have athletes training for speed and power to do this with a 50lbs weight vest on going up hill, after that you can straight up run over people.