Ever been on a treadmill, elliptical, stairmaster or any machine that has you doing endless and mindless minutes of cardio? I've been there too and it isn't fun. Cardio in the real sense is the concept of getting your heart rate up within a certain level and keeping it there for 5 minutes sometimes up to an hour. Common areas of cardio generally have you running, power walking, riding and just be in a stationary position for up to a half hour or more to "help burn fat." The problem with this especially with recent studies is that long, slow cardio is not the best way to burn fat, build muscle and burn the amount of calories needed to lose weight. You can burn calories doing plenty of running or riding a bike but in the end, unless you're at a high level of speed and tempo, you're only burning calories during the exercise.
I genuinely hate cardio in the mainstream sense. It has no real use to be in realistic shape and you're only managing one area of conditioning and/or distance style training. However, you can burn off calories and fat in a much shorter amount of time when you speed it up for 30 seconds and resting 3 times that amount of time. This is what's called HIT or High Intensity Training. Some people added the word interval or SIT (Speed Intensity Training) so regardless of what you call it, it is still an area of cardio that not only takes less time but gives you less impact on the joints and ligaments. Now you can do all sorts of exercises for this, even with a machine (if its cold outside or just like being indoors) but for me I get the best cardio using Animal Exercises & Hindu Squats. I know what you're thinking "How can squats help your cardio?" The Hindu Squats generate loads of natural hormone production due to the level of intensity you make it and it's not just using the legs; you're moving the arms, contracting the core muscles for stability and it takes a bit of balance. I've literally heard and seen people do long ass treadmill running and for the life of them can't do more than 50 squats without getting out of breath.
If you think Hindu Squats don't build cardio than test that theory by doing 100 in under 5 minutes, i'll wait. It goes beyond cardio, once you hit into mid to high triple digits into the 4 digit reps, it becomes a mental game and it is a challenge that even world class athletes at times struggle with. When I was really serious into cardio, I would do up to 500 Hindu Squats a day and the objective is to get that number in 15 minutes or less. At first getting back into them, it took me around 20 minutes, than 18, 15, 13 and than a few times it was under 12 minutes, that's cruising. I shifted my mindset of counting down instead of up and that created a more fun way to hit high rep squats. Your heart is racing unlike anything else and yet you can do them anywhere. I've hit as high as 1000 squats in 33 minutes. This will burn calories like crazy and it will build muscle, shed fat and get you in incredible shape fast.
The other approach to cardio is doing Animal Movements; think about it, moving on all fours or bipideling for a period of time and getting your heart rate up in mere seconds. The movements use multiple muscle groups and have you going in awkward positions to the degree where you're adding in strength just starting with the stabilization. More than just moving, you're building muscular awareness and strengthening the joints, tendons and ligaments in order to stay strong in those positions. They don't take long either, 20 minutes or less and you'll be in phenomenal shape. You will have strength very few possess, conditioning that would make jaws drop and agility you didn't think existed.
The last ideal way to build great cardio is through the use of Isometrics. This is probably the most odd way to get cardio but trust me you can get a hell of a workout without moving a muscle. Push, Pull, Squat, Grip and Stabilize your body in all sorts of positions and flex hard for a few seconds or hold and do deep breathing. The most common isometric these days is the plank and for good reason, the majority of people do this exercise and hold up to 5 minutes or more but there's more to the concept than just the plank. If you lift weights, pick up a weight and hold it there for a period of time and what you'll start to feel are muscle fibers coming into play hard, your core tightening and your whole body will feel like on fire. For bodyweight this could mean holding a dead hang, a handstand, the human flag, stopping at a half squat, various yoga positions or a wall sit. Isometrics build the little muscles or tendon strength and if you hold for 30 seconds or longer, you'll not only feel it but your heart rate will go because you're generating greater strength in the muscle fibers.
These are just ideas on how to get rid of boring cardio and get in shape that is more fun and doesn't make you feel lethargic or feel like you're going out of your mind. We all have responsibilities and not all of us have the amount of time needed to get in the training we feel needed. Do what's possible but don't make it boring for yourself, make it interesting, fun and challenging.
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