5 Dumbest Forms of Cardio (DON’T LOOK STUPID!)

  • Published: 04 October 2017
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    Cardio is one of the most common things people train in the gym. That said, there are many dumb forms of cardio workouts that you should avoid if you not only want to see your best results but stay safe when doing it. In this video, I cover the 5 worst forms of cardio and show you how to make each of them better.

    Battle ropes are a new way to get in your conditioning and cardiovascular training, but only if you do them right. They aren’t called battle ropes for no reason. If you want to get the most out of this workout tool you are going to have to go to battle with the ropes. In other words, you need to attack the workout with a super high intensity level. It is ok if you wind up cutting down the amount of time you spend swinging the ropes if the trade off is that you are working harder. Work harder for a shorter period of time and you will see more efficient results from your workouts.

    Treadmills, bikes and ellipticals are three common forms of cardio that get used every single day in the gym. Their popularity should not be confused with them being the best thing you can do however. In fact, the postural mistakes that are not only encouraged but somehow possible on these machines makes them a very poor alternative to the equivalent activity that you could be doing outside. Not just that, but nobody would ever argue that walking on a stair climber is somehow harder than walking real flights of stairs. Get outside and away from the machines and you will see a more effective carryover in your training.

    Tabata is also a very popular form of cardio. The problem here is twofold. The exercise selection for using your Tabata as well as the fact that you need to train at a much higher intensity during your interval is key to the success as it was originally designed. The Tabata interval is 20 seconds of activity followed by 10 seconds of rest. You repeat this for a total of 8 rounds or 4 minutes. The key however is that your high activity levels must be near your max heart rate. If you choose an exercise that is either too easy or takes too long to ramp up and down from, you will be costing yourself the major benefit of the cardio protocol.

    The same can be said for poorly designed HIIT training. If your idea of HIIT is that you perform a max effort lift with a conditioning exercise interspersed, you are going to wind up either hurting yourself or at the very least getting submaximal results for both of the goals you are training for. Instead, focus either on strength training or cardio but don’t try to do both in the same workout. Again, this is a very popular way to train these days but popularity does not mean safe or beneficial.

    Finally, jogging is a very common form of cardio. The issue with jogging is that it is smack dab in the middle of sprinting and walking, and often takes on the worst traits of each. If you are overweight and in need of a good cardio workout, a slow long duration walk would be good for keeping it easy on your joints while still allowing enough time to burn sufficient calories at a lower energy output. Sprinting is a bit harder on the joints but can really ramp up the effort and get you a better workout faster. Jogging has the impact of running but is usually not long enough to sustain the benefits of the walking.

    Whatever you are doing to get in your cardio, remember there are ways to train to burn fat that can be efficient and safe. The ATHLEAN-X Training Systems are designed to get you ripped without sacrificing either the health of your joints or your hard earned muscle. If you are looking to train like an athlete, you can get started today by choosing the program best suited to your goals on our site.

    In the meantime, if you want more fat burning workouts and cardio to burn fat without losing muscle, be sure to subscribe to our channel here on RUclip at http://superiorjanitorial.pro/user/jdcav24
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Comments • 4 526

    ATHLEAN-X™   12 months back

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    • Ciaron Scornn
      Ciaron Scornn  18 hours back

      Yo Geff, Can you make a video just on jogging please, I've started jogging and it's hard but the more I do the further I can go so in my eyes that's yielding results in my stamina, also lots off other fighters jog so I dont understand why you're shitting on it bro 💔💔 I also sprint twice a month but I feel like my jogging is what enables me to effectively do the sprints if you get me. Anyway love your channel 👍🏼

    • Jim Van Winkle
      Jim Van Winkle  3 weeks back

      What is your best way to cut fat and gain muscle?

    • Rebel Wolf
      Rebel Wolf  2 months back

      @Conor Fields the hell you talking about

    • Conor Fields
      Conor Fields  2 months back

      I guess muhammad Ali didn't get ur advice on the slow runs is that you he didn't win the title 4 times??
      U trainers have some bs to say

    • Rebel Wolf
      Rebel Wolf  4 months back

      Not sure if it's true or not. But I've heard that jogging can be bad on your knees compared to walking or running.

  • error museum
    error museum  14 hours back

    Strawmen arguments from a meat head.

    • Peter Parker
      Peter Parker  3 days back

      lost so much weight from treadmill.....

      • zi.the.realest17
        zi.the.realest17  4 days back

        So glad what i do isnt on the list

        • Gregor Alexander
          Gregor Alexander  5 days back

          So Jeff what do think of like a 10km run in a medium intensity?

          • Simon W.
            Simon W.  2 days back

            @Grizz Kid it all comes down to your running technique. If you run with good form the shoes are perfectly fine. You shouldnt do the he run either ways.

          • Grizz Kid
            Grizz Kid  2 days back

            Not sure I fully agree with Jeff, as I think people are a bit more prone to injury with sprinting. Also the padded shoes of today are the worst for your joints, as they force you into heel strike as opposed to landing on the balls and absorbing impact like a spring, but that will start a whole new argument.

        • Brad Riddell
          Brad Riddell  5 days back

          Timer set at 2 minutes pick 4/5 explosive exercises do 10 reps then skip for the remainder of the time

          • Stepapa
            Stepapa  6 days back

            Stop doing cardio! Here's why!

            • Better Tomorrow
              Better Tomorrow  7 days back

              This is the most bullshit I’ve seen on this channel. To say that jogging is not good cardio is so stupid. Look at proffesional athletes ffs!

              • Fola the ProVerbalizer
                Fola the ProVerbalizer  1 weeks back

                Tabata: fastest way to boost my maximum push-ups I've ever found

                • Tristin Tayson
                  Tristin Tayson  2 weeks back

                  TABATA exercises I love:

                  - Battle Ropes
                  - Medicine Ball Slams
                  - Facepulls (plyometric)

                  • Damo
                    Damo  2 weeks back

                    What if my goal is to run a marathon, not be a buffed up guy?

                    • Richard Middleton
                      Richard Middleton  2 weeks back

                      Slow jogging is totally beneficial! The problem is people jog way too fast for too long! Forget walking (although also super beneficial!), slow jog is your low end and sprinting is your high end but people do too much in between. They go out for a semi-fast 'run' upto 2 hours! Either run slow (upto 70% MHR) or sprint (all out 10-15 seconds with 2 minutes walk in between). If you are constantly running at 75%+ MHR, you are producing too much fatigue for little gain.

                      • Vedremo
                        Vedremo  2 weeks back

                        Cardio with no hands

                        • SANJAY LACHHWANI
                          SANJAY LACHHWANI  2 weeks back

                          That was the dumbest reason i have heard for not doing jogging.

                          • James Catchot
                            James Catchot  2 weeks back

                            Yeah, if a fat person told me they started out as a walker and now progressed to jogging. I'd think, good for them.

                        • Dominic Mod
                          Dominic Mod  2 weeks back

                          Lovely stuff thank you

                          • Joe Basile
                            Joe Basile  2 weeks back

                            I like doing 40/20 for jump rope, 10 rounds. If you know how to rest with a jump rope while keeping up momentum, you can transition right back into full intensity with relative ease. However, you need to become rather proficient at jump rope in order to do so. It’s just one of those exercises you have to want to become better at in order to reap the true benefits.

                            • Tahar Hammache
                              Tahar Hammache  2 weeks back

                              I love the intro hahahah hahah

                              • Dominga Shataun
                                Dominga Shataun  3 weeks back

                                My run is basically the jog of a more athletic person tho 😭😭

                                • anabolic stephen
                                  anabolic stephen  3 weeks back

                                  where is the cardio with no hands?
                                  heard it builds your calf muscles

                                  • silent yatri
                                    silent yatri  3 weeks back

                                    Hahaha iam seriously listening to sir.jeff but when jesse pop up made me laugh.😂

                                    • Richard Ellis
                                      Richard Ellis  3 weeks back

                                      AX-1 to the rescue..

                                      • Russell K
                                        Russell K  3 weeks back

                                        What you think of the e insanity workout?

                                        • Allen Marcel Chase
                                          Allen Marcel Chase  3 weeks back

                                          Wait... so should I not go run 1-3+ mile runs Jeff? I thought this was a good idea to train my conditioning.

                                          • PhillThePenguin 8
                                            PhillThePenguin 8  3 weeks back

                                            Cross country runner here and I would say the best cardio is running

                                            • Aloof
                                              Aloof  2 weeks back

                                              You are a goddamn genius

                                            • Chris Jantzen
                                              Chris Jantzen  3 weeks back

                                              Sprinting and running aren't really the same kind of cardio. Distance running is an aerobic exercise and sprinting is an anaerobic exercise. Running is the best form of aerobic exercise, for sure.

                                          • roadhouse699
                                            roadhouse699  3 weeks back

                                            Okay, I go for a "jog" twice a week, but by "jog" I mean running 3 miles in ~19 minutes, and not lifting until later in the day.

                                            • Sydney Wooton
                                              Sydney Wooton  4 weeks back

                                              I'd rather just put my sneakers on and run my 2 miles or do wind sprints/intervals when I'm not doing my 2 mile run.

                                              • Adrian Alonso
                                                Adrian Alonso  4 weeks back

                                                Does Insanity Max 30 fall under any of what the video categories

                                                • Dean Leavens
                                                  Dean Leavens  4 weeks back

                                                  I won 3 series state mtb championships using tabata training.. it's the toughest 20 minutes of your life. And it will make a difference. !!

                                                  • SirWilliamSquireVonDutchMire

                                                    True, I CANT STAND the thoughtlessness of the types of people who lean their entire body weight on the stair stepper and hold the rails with stiff arms to keep the body weight off their legs and refrain from using effort. These kinds of people think that they can trick their body and everyone else in the gym into looking like they are putting in the work when realistically they are simply wasting their time and everyone elses time at the gym who can't use the machine to actually exercise because it's being occupied by some lazy person that wants everyone around them to think they are super fast at the stair stepper.

                                                    • Arize King
                                                      Arize King  4 weeks back

                                                      I used to run 2-4 km on treadmill regularly but today I went to a park and run 10km and felt unfit asf. Treadmill runs should be a No No

                                                      • Arize King
                                                        Arize King  3 weeks back

                                                        @undercoverneunzehn you are right. however, I said regularly.

                                                      • undercoverneunzehn
                                                        undercoverneunzehn  3 weeks back

                                                        Comparing 2-4km on a treadmill vs 10km in a park is kind of comparing apples and oranges.

                                                    • Ryan Cranford
                                                      Ryan Cranford  4 weeks back

                                                      Oh my god, people.

                                                      Jeff worked in the MLB and is an accredited source. What he is saying is true. Sprinting will burn just as much or more fat than jogging long distances. Sprints are shorter sessions, jogging is endurance based. Why the hell would I want to jog 4-6 miles to get fat loss results, when I could sprint 300 meters for 5-8 rounds and rest till my heart rates down after each round? Sprinting doesn’t need to be done much and it can burn the calories necessary in a shorter window. That’s Jeff’s point. I highly, HIGHLY doubt Jeff, overall, thinks jogging is useless for athletes. I can promise you that 95% of people in the comments are not athletes and don’t need to jog for damn near 10 miles.

                                                      • Carl Brutananadilewski
                                                        Carl Brutananadilewski  4 weeks back

                                                        Cardio is for girls.

                                                        • Carl Brutananadilewski
                                                          Carl Brutananadilewski  4 weeks back

                                                          @ArmageddonRacing Lmao I'm a former Army Sapper. I could out PT you and beat your ass with little effort. Pussy.

                                                        • ArmageddonRacing
                                                          ArmageddonRacing  4 weeks back

                                                          you probably weigh 600lbs
                                                          and simply CANT do cardio without nearly having a heart attack

                                                      • P.P
                                                        P.P  1 months back

                                                        I am only on here for the comments.

                                                        • John Hammett
                                                          John Hammett  1 months back

                                                          Best and FUNNIEST intro of ALL TIME !!

                                                          • MucaroBoricua
                                                            MucaroBoricua  1 months back

                                                            Agree about jogging.

                                                            • Wakingfromslumber
                                                              Wakingfromslumber  1 months back

                                                              You don’t need to use the handles when using the treadmills .

                                                              • X2ComeHome
                                                                X2ComeHome  1 months back

                                                                Fall guy Jessie to the Oscars...

                                                                • Isaac Lopez
                                                                  Isaac Lopez  1 months back

                                                                  Anyone here....I've been using the elliptical machine, I don't use the handles. I have trained myself for good balance.

                                                                  Any who.

                                                                  I've used it for 3months and have lost 30lbs. Obviously it's working.

                                                                  What's your opinion on this machine?

                                                                  • UncleSamsDevil
                                                                    UncleSamsDevil  2 months back

                                                                    What about hardcore long distance running? Like 6 minute miles etc?

                                                                    • Petter Gulliksen
                                                                      Petter Gulliksen  21 hours back

                                                                      @gillysuit2 You think the best mid-distance runners in the world are sprinting all the time? You don't know anything man.

                                                                    • gillysuit2
                                                                      gillysuit2  3 weeks back

                                                                      @Badger0fDeath hes not though, you're objectively wrong, sprinting takes less time, generates the same returns and is WAY better for your joints. Jogging might work but sprinting works better + when your older you will regret ever jogging when your knees are fucked.

                                                                    • Badger0fDeath
                                                                      Badger0fDeath  1 months back

                                                                      That stuff is built on having a tremendously strong aerobic system, and the best way to develop that is with moderate paced running. So yes, Jeff is objectively wrong to say sprinting would be better for that goal.

                                                                  • FunkyDemonCat
                                                                    FunkyDemonCat  2 months back

                                                                    2:25 Tell that to David goggins.

                                                                  • WheelMan RealMan
                                                                    WheelMan RealMan  2 months back

                                                                    you're full of shit, i lost 50 lbs down to 10% body fat in 3 months on the stepper. you're advice is usually the best, don't slip in bullshit please. like literally the first thing ive heard thats absolute bs. those other cardio machines are bad to be sure tho, and also i used the best stepper there is right now, at pfit

                                                                    • Vanessa K
                                                                      Vanessa K  2 months back

                                                                      I get the best laughs 🤭 at the gym.

                                                                      • fung whyou
                                                                        fung whyou  2 months back

                                                                        Fat people shouldn't sprint and everybody else shouldn't jog or lean or lay on the machines and those using jump rope for hitt should be hanged lol

                                                                        • Taz I
                                                                          Taz I  2 months back

                                                                          I can’t HIIT it kills my quads on the treadmill so I just walk in my fat burning zone for about an hour. Is that ok to do for fat loss?

                                                                          • ArmageddonRacing
                                                                            ArmageddonRacing  4 weeks back

                                                                            for fat loss you really should be doing HIIT (i found using a static bike to be the most effective for fat loss), however exercise is exercise

                                                                        • Drake Aamold
                                                                          Drake Aamold  2 months back

                                                                          God is good!!!!!!!!!!!!!!!!!

                                                                          • marcos vidal
                                                                            marcos vidal  2 months back

                                                                            Hey Jeff I did and do that type of jogging and is enough to lose weight and feel healthier lost weight too

                                                                            • Mrsteisag2
                                                                              Mrsteisag2  2 months back

                                                                              2:44 “Cavaliere tags and beats the play at the plate”

                                                                              • Ian Ballard
                                                                                Ian Ballard  2 months back

                                                                                I totally get the basic idea here but there are folks (like myself) who live with injuries that make it impossible to do impact-based cardio. I sustained a serious lower leg injury that for which I cannot run (for exercise) so I have little choice but to use elliptical machines and the like to get my cardio in. I totally get the premise here but I have to work around my disability in whatever way I can.