Guerilla Cardio

Guerilla Cardio is a High intensity training program, its hard , its very hard. But if you do it right and give 110% you will get kickass results. You can do GK on a bicycle, on a running machine or out in the nature.  I think its best do it on a running machine because then you know how fast you are going and you know if you jump off, and up on the sides of the machine before you actually are going to, you are a chicken.

It goes like this :

Minutes 1-4:
Warm-up @ 50% of perceived maximum effort followed by:

Minute 5: 100%
Sprinting for 20 seconds
Rest for 10 seconds
Sprinting for 20 seconds
Rest for 10 seconds

Minute 6:100%
Sprinting for 20 seconds
Rest for 10 seconds
Sprinting for 20 seconds
Rest for 10 seconds

Minute 7:100%
Sprinting for 20 seconds
Rest for 10 seconds
Sprinting for 20 seconds
Rest for 10 seconds

Minute 8:100%
Sprinting for 20 seconds
Rest for 10 seconds
Sprinting for 20 seconds
Rest for 10 seconds

Minutes 9-12:
Cool-down @ 50% of perceived maximum

Its real hardcore cardio training, and its only total of 12 min training, but from min 4 to min 8 its its HARD, and every training you need to push you self harder.  If you are not in good shape then start on a slow speed like warming up on 8kph and do the intervals on 16kph and next time you do GK move up  0,5 kph

Just try it out, you got nothing to loose, just you all you fat ;)