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://pedofolie.info/user/jdcav24
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Comments • 4 395

    ATHLEAN-X™   8 months back

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    • Kenneth Wagster
      Kenneth Wagster  2 months back

      @Gettodachoppah!!!!!!!! yeah I tried running right after getting into it and it killed my legs

    • Gettodachoppah!!!!!!!!
      Gettodachoppah!!!!!!!!  2 months back

      Well, I’m just getting back into this mess, I’m going to use an elliptical until I drop about 40 pounds, plus walk the track. Lost 14 pounds in 16 days. About 75 to go. Not sure I can even handle what you guys do in these videos.

    • Kenneth Wagster
      Kenneth Wagster  4 months back

      I'm eating a doughnut while watching this

    • padma prasad
      padma prasad  6 months back

      Thank you so much sir ur videos helped lot in transforming my body 🙏🏻🙏🏻🙏🏻

    • Andyroo 101
      Andyroo 101  6 months back

      Athlean-x here 1 month early! 😂

  • Emanuel Franco
    Emanuel Franco  1 days back

    Do you even bench jeff?

    • Nick D'Ambrosio
      Nick D'Ambrosio  2 days back

      I smell bull shit on this video

      • Perfectly perfected!!!

        So much misinformation in this video. As much as i love his videos, he's wrong on this!. Can't think of any professional marathon runner with "'bad knees". He keeps confusing sprinting with jogging. THEY ARE NOT THE SAME THING. Mo farah runs 150+ miles a week not HIIT everyday, because one is clearly more effective than the other. Jogging is aerobic while sprinting is anaerobic - fundamentaly different! https://www.webmd.com/fitness-exercise/features/does-running-damage-your-knees#

        • Wttftyh Gytyf
          Wttftyh Gytyf  5 days back

          I am doing jump rope for 45 seconds but after 30 its getting difficult. I am not doing it at very high speed because I am on first week, I just lose control of my breath and my leg muscles are already sore, I'd rather finish the exercise with a steady pace, I will increase the speed with time and I am not jumping like a grandma either.

          • Chokyi Nima
            Chokyi Nima  7 days back

            I have been jogging for last 30 years, it is the best form of stress relief, fat loss and cardio vascular workout.

            • Jimmy Robinette
              Jimmy Robinette  1 weeks back

              I’ll admit I switched to interval running once I hit a better level of fitness, but you can’t convince me that for a person who is very overweight or out of shape jogging will not help them lose a ton of weight and become more athletic. It works almost every muscle group at least a little bit and the thing is that when you are very overweight, jogging in itself is an extremely overload principle work out. The whole point of any exercise to actually lose weight and gain massive benefits is the overload principle, and I think jogging does a really good job doing that if you are out of shape enough. It’s an extremely approachable form of exercise and it’s scary to see too many people feel deterred away from doing it because somebody who is in such good shape that they don’t get overload principle from it will tell them not to do it when in fact I think it’s a great place to start to lose around 50 pounds like I did when you are very overweight.

              • Andrew Beveridge
                Andrew Beveridge  1 weeks back

                Tabata works great on a bike. Just look at the leg development on velodrome riders.

                • 1Me
                  1Me  2 weeks back

                  When you make a video it's not what you say but how you say it. If you make a 4 minute video you don't spend 30 seconds with an advert and 30 seconds closing it off with an advert. That's not a doing the video. You are losing most of the benefit and it's the worst of both worlds. Don't ramp up and down like that. I see so many on YouTube doing that and it's not the right way, you don't expect to do that in your normal life, do you? Do you walk up to someone and before telling them a story start with an ad :-)

                  • EL James
                    EL James  2 weeks back

                    Jesse: "can you train me to be a badass for free?"
                    Jeff: "can I use you as the bad example on everything?"

                    • Liam
                      Liam  2 weeks back

                      For me I’m a rower so my issue is going from a low impact sport to a really high one with running, earlier this year I got off the water and my team went for a run, the impact of this messed my lower back up for a week and a half, what can I do to combat this transition from low to high impact?

                      • joebob2311
                        joebob2311  2 weeks back

                        Dang. I actually always thought tabata was the same as HIIT and it was just a different name for it

                        • Jaycob Arbogast
                          Jaycob Arbogast  2 weeks back

                          Damn. I've definitely done jump rope tabata at the gym.... Gonna stop that now.

                          • Henry Ginn
                            Henry Ginn  2 weeks back

                            Most people I see at the gym barely go above 60 watts on the cycling machine, they aren't even sweating. Wonder why they even bother going to the gym

                            • Najm Nayal
                              Najm Nayal  2 weeks back

                              Jesse is a legend

                              • Adam Snyder
                                Adam Snyder  2 weeks back

                                I like skipping and doing weird things with my arms on the treadmill.

                                • Yan Dzivinskiy
                                  Yan Dzivinskiy  2 weeks back

                                  At 300 lbs I'm not sprinting shit lol. I never run on the machine cause that's skipping. I FAST walk so I keep the real motion of moving

                                  • John Napier
                                    John Napier  2 weeks back

                                    Been doing a half mile jog for a warm up before every workout and the results were decent. But lately, I been doing a half jog half sprint for a half mile (.25 jog, .25 sprint) and I've been feeling amazing since then.

                                    Big difference in how I tackle my workouts with the sprints. Have alot more energy and focus as opposed to just jogging.

                                    • Hannyabal
                                      Hannyabal  2 weeks back

                                      Jeff: Jesse is doing one thing right, something is fishy...

                                      • Billy Neal
                                        Billy Neal  2 weeks back

                                        These videos are awesome but Im still addicted to Honey buns

                                        • Addison Kneale
                                          Addison Kneale  2 weeks back

                                          Jeff I gotta disagree with what you said about jogging. Humans evolved as persistence hunters, chasing animals over vast distances. Our endurance running ability is our only advantage in nature

                                          • Papillon Noir
                                            Papillon Noir  2 weeks back

                                            I admit im guilty of being a treadmill hugger when things get rough 😄😄

                                            • Wesley Williams
                                              Wesley Williams  3 weeks back

                                              You're wearing a lapel mic in an echo chamber; why are you yelling?

                                              • V Ling
                                                V Ling  3 weeks back


                                                • Helena Judge
                                                  Helena Judge  3 weeks back

                                                  You had me until you disrespected red hair! In my opinion, that makes you dumb.

                                                  • shivani sharma
                                                    shivani sharma  3 weeks back

                                                    Jeff and jessie. You are loved. Thank you so much for this eye opening video.

                                                    • victor cass
                                                      victor cass  3 weeks back

                                                      That intro made me laugh pee a little. “F*** me”

                                                      • Mister Krogan
                                                        Mister Krogan  3 weeks back

                                                        Jogging is bad now?😔😔😔
                                                        Fml 😫😫😫

                                                        • J Sandoval
                                                          J Sandoval  3 weeks back

                                                          Elliptical machines I have found to be effective, like the elliptical bike or any other elliptical machines. You can change the restiance settings and burn more calories. Its worked for me. It's also a good low impact cardio for those in the beginning of their weight loss journey. I generally do about 15-30 minutes (depending on motivation and time). Its worked so far for me and I've noticed improvements.

                                                          • Ivana Chapman
                                                            Ivana Chapman  3 weeks back

                                                            The bastardization of the Tabata protocol is also one of my pet peeves!

                                                            • Kyriacos Omerou
                                                              Kyriacos Omerou  4 weeks back

                                                              I find that doing compound exercises like standing barbell bicep curl and then falling down immediately for 15 pushups does alot for cardio.

                                                              • JennyS
                                                                JennyS  4 weeks back

                                                                Serious question, though, would those rope things be reasonable to limit loss of fitness in someone with leg injuries?

                                                                • Hercules Brofister
                                                                  Hercules Brofister  4 weeks back

                                                                  1:32 using shopping carts

                                                                  • desertfox1792
                                                                    desertfox1792  4 weeks back

                                                                    I prefer to do a lot of Special High Intensity Training instead of HIT :)

                                                                    • Ghost87
                                                                      Ghost87  4 weeks back

                                                                      Jesse is a retard

                                                                      • Pim Kocx
                                                                        Pim Kocx  4 weeks back

                                                                        Should you do cardio as a hardgainer Jeff?

                                                                        • ConanCnutKicker
                                                                          ConanCnutKicker  4 weeks back

                                                                          I've always found jogging to be a very effective way to loose weight and improve endurance. Whenever I've suffered a rugby injury which meant I couldn't do cardio (such as a broken leg), jogging for a couple of weeks always brought my weight down and endurance up. However, my jogs pick up pace as I go and end up as a sprint.

                                                                          • t D
                                                                            t D  4 weeks back

                                                                            What about kickboxing?

                                                                            • Sirxchrish
                                                                              Sirxchrish  4 weeks back

                                                                              Jesse looked like he was tugging on his dick with those battle ropes. My. God.

                                                                              • Holic
                                                                                Holic  4 weeks back

                                                                                I usually don't have a problem with any info you put out. However on the treadmill not being a good tool for cardio, I'm afraid I do. I do sprint/runs on the tread mill. Fact is that treadmill is easier on my knees in which I have some chronic pain. Generally I can run for about 10-15 min off the mill and almost an hour on the mill.

                                                                                • TheMonsterMichael
                                                                                  TheMonsterMichael  4 weeks back

                                                                                  Forgot I had the playspeed up to 2x and, I gotta say, that rope battle in the beginning was a real trip

                                                                                • E VH
                                                                                  E VH  4 weeks back

                                                                                  I am 51 years old, restarted working out since a couple of months. And this channels helps me a lot.

                                                                                  • THERLOW POPE JR
                                                                                    THERLOW POPE JR  1 months back


                                                                                    • Ole
                                                                                      Ole  4 weeks back

                                                                                      THERLOW POPE JR I'd suggest starting easy or at least considering where you are at the moment. I'd start with strength training at a safe level, meaning lower weights and a focus on form. Starting out with machines might be a good idea to get your body familiar to the strain of working out.

                                                                                  • Nemesis Ryu
                                                                                    Nemesis Ryu  1 months back

                                                                                    Lmaaaooo those first 10 seconds cracked me the F up. I was not expecting jeff to be like *bleep* me. That was awesome. Jeffs a true coach not only does he teach u how lift but he makes me exercise my innards laughing. Nice

                                                                                    • Jeremiah Acosta
                                                                                      Jeremiah Acosta  1 months back

                                                                                      BREATHING IS KILLING YOUR GAINS

                                                                                      • Michael Guffy
                                                                                        Michael Guffy  1 months back

                                                                                        This guy is a jobber.

                                                                                      • David K
                                                                                        David K  1 months back

                                                                                        Great content, again. Now, I'm off to my jazz-ercise cardio class. ; )

                                                                                        • Abis Rizvi
                                                                                          Abis Rizvi  1 months back

                                                                                          isn't jogging good for building up stamina (say for boxing)?