Ah, the dreaded C-word: cardio.

It’s almost a dirty word in the fitness industry. Cardio is not quite, but nearly as bad as that other C-word. You know, the one that makes everyone look at you wide-eyed and think you’re a bad person. (No, that C-word. I meant CrossFit.)

All joking aside, cardio really is regarded strangely in the fitness industry; coaches seem to hate on it specifically because your average, uninformed gym goers seems to love it and treat it like the only way to lose weight.

Smart trainees and educated peeps like you know that isn’t true, of course.

You probably also know that—if used correctly—cardio has a place. Depending on what you do, that place will vary…but there is always a place in a good fitness program.

There are a few reasons you should do cardiovascular exercise of some kind, not least of which is that it’s good for cardiovascular health. Sure, you can get that from weight training, but the benefits from cardio include increases to aerobic capacity, as well, which has a nice little bonus in terms of CV health—it’s easier to continue working on it. And, of course, cardio is an effective tool in terms of fat loss.

Having said all that, let me just go on record and say that I hate cardio. I detest it. I don’t like it, I don’t want to do it, and to be honest I suck at it. My conditioning and work capacity are both pretty decent, but neither is exceptional, especially compared to my strength levels and overall physique development.

But as much as I hate it, I need to do it, because I want to live longer—but only if I get to be lean. Thankfully, cardio does both.

In an effort to help you live longer and be leaner while doing it, I’ve compiled a list of my 9 favorite cardio methods—and by “favorites” I means the ones that I hate the least. I still hate doing these, but I hate it less than others I’ve tried. Further, to give you the most value, I’ve listed a workout for most of these methods, so you’ll have something to try, if any of these are new to you.

These are listed in the order they popped into my head, not in order of preference.

 

1. Slow Walking on a Treadmill

I’m starting with this one because I know that a lot of other fitness professionals are going to lambast me for it, so I figure if I put it early in the post, they might forget about it by the time they get to the comment section.

Alas, probably not. Haters gon’ hate. Just ask her:

y u mad, tho?

In all seriousness, I’m not joking—I really enjoy treadmill walks for cardio. Sure, this isn’t intense by any stretch, but sometimes that is exactly what you need. Often, I feel that I’m too beat up from my 5-6 weekly weight-training workouts to do any type of intense conditioning like sprints. This is especially true if my recovery is compromised because I’m in a hefty caloric deficit while dieting down for a shoot.

This puts me in an awkward position: I need to get lean for the shoot, and to do that I need to reduce calories. But reducing calories compromises recovery, limiting my ability to do conditioning, which I need to use to get lean. Yikes. The answer, as you have no doubt deduced, is slow cardio, or low intensity steady state cardio (LISS).

Now, you don’t need to do cardio to diet down for a shoot, especially when you’re doing 5-6 weight-training sessions per week; however, it does speed things along. In addition, this will increase blood flow to the legs, which will speed up recovery; very important if you’re trying to keep your intensity up.

Some LISS cardio is a nice way to enhance recovery and get a little extra caloric expenditure—after all, as I said in a blog post, cardio is like ketchup, and adding a little in never hurts.

Now, one final complaint people often voice about LISS is that in order for it to really have any effect, you have to do it for a while, and that takes up a lot of time. Well, that part is true. For me, that’s actually a benefit—hanging out in the gym for an extra 45 minutes keeps me away from food for an extra 45 minutes. And when you’re dieting down, that helps. I do this listening to podcasts and audiobooks, so I don’t really consider it time wasted.

Anyway, my standard LISS workout is a 30 to 45-minute brisk walk on the mill o’ tread at 4.1mph and an incline of 9-12%.

 

2. Hill Sprints

Definitely my favorite method intense cardio, hill sprints are nothing short of magic. They’ll make you leaner, faster, improve the look of your booty, and of course increase your conditioning.

Chicago Bears legend Walter Payton—who I consider to be the greatest running back of all time—did nearly all of his conditioning with hill sprints. In fact, the hill on which he ran came to be known as “Payton’s Hill” and was recently dedicated to him.

All day.

Because hills vary so much in length and slope, it’s hard to prescribe a workout for hill sprints and so I have just one rule: run as many sprints as you can before you feel your body ask you to stop.

I have a hill near my old high school on Long Island that I use every single time I go home to visit. It’s a steep incline, and the distance from the base to the top is 34 yards—I normally get about 12 or 13 full out, balls-to-the-wall sprints before my hammies decide it’s quitting time.

Perhaps one day, they’ll call it Roman’s Hill. That would be sweet.

 

3. Jump Rope

If you watched Rocky when you were a kid, you grew up wanting to be a boxer—or, at least, wanting to jump rope like one.

Note: studies show that playing this song while jumping rope burns 11% more calories.

Hopefully, that desire has lasted into adulthood, and you’re somewhat proficient on a rope. If you are, you should use that awesome tool, because jumping rope burns more calories per minute than nearly any other physical activity.

There’s really nothing else I can say that is going to be as interesting or impressive as that Rocky video, so let’s just move on to the workouts.

There are two ways I like to use a rope for cardio:

  • do as many jumps as you can in a 30 minute period
  • intervals of one minute on, one minute off for a 10 minute period (done at a faster pace)

 

4. Kettlebell Swings

I’ve written about kettlebells before, and while I am not a kettlebell guy per se, over the past few months, I have been using them a lot more frequently, particularly for pressing and conditioning.

When it comes to conditioning and cardio, KBs are hard to beat in terms of their versatility—but, apparently, that is lost on me, because I’m boring and I just like to stick to swings. Again, I’m no KB expert.

A good swing is all hip hinge and power, and since mine isn’t pretty enough to film, here’s a video of Neghar Fonooni doing swings with a 48kg ‘bell:

 

For my swing workouts, I normally just do this:

  • Set a timer for 10 minutes.
  • Do as many swings as you can in 10 minutes, split into as few sets as possible.
  • Terminate any set when form degrades.
  • Record the reps you did on your best set (usually anywhere between first and fifth set).
  • Record the total number of reps that you did for the entire workout.
  • The next time you perform this workout, try to beat the total number of reps that you do, as well as the number of reps you did on your best set.

Like Neghar in the video above, I have been doing this with a 48kg kettlebell, but I have no idea what that equals in pounds because I’m American and we fear the Metric System. (That’s a joke, but please don’t ruin it by doing the math and posting it in the comment section.)

 

5. Battling Ropes

Basically, long ropes that you use to…battle. Sort of. This is a hard one to describe, so here’s a video of my boy Jason Ferruggia doing his thang.

My favorite way to do this is 30 seconds on, 30 seconds off. Simple but effective.

 

6. Stair Sprints

Stair sprints are one of my absolute favorite ways to do cardio in NYC. Generally, the streets are too crowded for sprints, and it’s too cold to run hills in the winter, so I like to stay indoors. And when I want to do some indoor cardio, I do sprints in the stairwell. Most people take the elevator, of course, so there are very few people on the stairs.

There are five floors in my apartment building, which means that there are eight short flights of stairs (two for each level, with a small landing that allows the stairs to turn) leading from the ground to the top. This is pretty much the perfect distance for sprints–enough to make it worth it, but not too much so much that you’ll lose speed.

I usually do these in an ascending/descending pyramid, for a total of 8 sets. 

  • Set 1: Sprint to the top of the stairs and come back.
  • Set 2: Sprint to the top of the stairs and come back twice (no rest between).
  • Set 3: Sprint to the top of the stairs and come back three times (no rest between).
  • Set 4: Sprint to the top of the stairs and come back four times (no rest between).
  • Set 5: Sprint to the top of the stairs and come back four times (no rest between).
  • Set 6: Sprint to the top of the stairs and come back three times (no rest between).
  • Set 7: Sprint to the top of the stairs and come back twice (no rest between).
  • Set 8: Sprint to the top of the stairs and come back.

Rest 30-60 seconds as needed between sets, but, as noted, do not rest between sprints up and down the stairs–that “rest” will come on your way down, which is easy enough to allow you to recover. I generally recommend resting an extra minute between sets 5 and 6, especially for beginners.

This is a lot of fun, and a great change of pace from most types of sprinting.

 

7. Sled Work

Pushing and pulling sleds serves two specific purposes:

  1. Helping you get lean while building your conditioning
  2. Making you look like a beast

Very few things look more badass than pushing a sled loaded with a few hundred pounds, or, if you don’t have a sled, pushing your car around the parking lot.

Sleds have risen to popularity of late, and for good reason: few conditioning tools give you the challenge of the effect of this full body beast. While the standard exercises are pushes, if you have rope attachments, you can do pulls and drags as well.

Using my wife as added resistance.

 

In addition to that, there are ways to use sleds for variations of traditional exercises like chest presses and rows–these allow you to get the benefit of the concentric while eliminating the eccentric; overall, this allows you to recover faster.

Here’s a beginner sled workout: 

  • Load a sled up with the equivalent of your body weight.
  • Push it as far as you can. If you’re in a gym, push till the end of the lane; if you’re outside, push until you hit the end of the parking lot/road/etc.
  • Rest 45 seconds. Push back to the starting point.
  • Repeat for a total of 3 pushes in each direction.

Many people experience something called “prowler flu” or sled flu, which essentially means you might puke. Happens to the best of us, I’m afraid.

 

8. Sex

Sometimes, it’s a marathon; other times, a sprint. No matter how you do it or how long it takes, sex probably the most fun way you can break a sweat. Except laser tag. Nothing beats laser tag–that shit is boss.

 

9. Barbell Complexes 

Complexes, for those who do not know, are exercises done back to back with the same piece of equipment, generally done without putting it down. They can be done with any piece of equipment, but I almost always choose to do these with a barbell, as that generally allows me to do a number of exercises that I enjoy.

I wrote an entire article on how to make complexes even more potent, so there’s no need to rehash overmuch in this piece.

However, in the interest of making this post more awesome, here is complex I default to most time:

  1. Hang Clean
  2. Front Squat
  3. Push Press
  4. Bent Over Row
  5. Romanian Deadlift

Each of the exercises is for 8 reps, and you transition from one to another without resting. Perform 5 total complexes, resting 120 seconds between each.

If you’ve never done complexes before, be fairly conservative with the weight – dudes don’t generally need to go above 95 pounds.

 

10. Beach Sprints

In general, sprints are pretty damn boss for fat loss. Doing them on a beach makes them even more so.

And just because you can do them shirtless with impunity. The real reason is that beach sprints allow you to reenact the most bromoerotic training scene in the history of cinema.

YouTube Preview Image

 OMG I want to run on the beach so bad right now.

Beach sprints are also great because the sand forces your calves, legs, and the everything in the foot-ankle complex to work different than the traditional sprint. The slightly unstable surface can have pretty profound effects; after a few sets of beach springs, you’ll be sore in ways you can’t imagine.

But, it’s worth the tradeoff, because beach sprints can actually make you faster. And then, when you race people, they’ll be like:

YouTube Preview Image

BONUS – The Cardio Method That Sucks the Most: Jogging. Or Joging. Or Yogging.

This is a new fad where you run for an extended period of time. I first heard about this from my Ron. Please see below:

Now, look, for my part, I personally hate jogging. Running for an extended period of time seems like just about the worst fucking thing on the planet, second only to being forced to read Twilight again. Or, even worse, being forced to listen to Twilight on audiobook while jogging. Holy shit that’s a terrifying thought.

Long, boring cardio like jogging is, for most people, unnecessary. Further to that, if it’s done too often, in can lead to some catabolism. Jogging is what we call “moderate intensity steady state” cardio, or, appropriately enough, MISS. This is a strange inverse-Goldilocks situation where the extremes on either end (high and low intensity) are kinda awesome for their respective purposes, and the one in the middle, instead of being just right is actually way wrong.

For most people.

There are people, however, who can benefit from doing MISS cardio at least somewhat regularly. If you ever need to run or maintain an activity for an extended period of time, then MISS has a place in your training. For example, if you are training for a Tough Mudder (some other relatively steady duration contest), you should do some yogging.

The main reason for this is simply that if you don’t use it, you’ll lose it–it being your muscular endurance. Put simply, if you don’t occasionally run for an extended period of time, you’re going to have a hard time running for an extended period of time.

I learned this the hard way: after doing HIIT exclusively for three years, I decided to run a charity 5K. I thought I would breeze through and perhaps even win. Embarrassingly, though, I had to stop every half miles or so because the muscles in my legs (particularly my hip flexors) just didn’t have the endurance for any distance above 200 yards or so. It was ridiculous. Resultantly, at least once every two weeks, I go for a brisk jog of about a mile. In the summer, once a month I try to hit a 3-mile run once a month or so. Keeps you honest.

That said, if you never plan on running again, skip it. Either way, this should be something you do for general fitness, not as your primary means of fat loss.

++++++++++

There you have it:  TEN cardio workouts I hate the least. And, since the methods here are so many and varied, that brings me to my next point: there are more than 10 ways to skin a cat.

Cardio sucks to begin with, and the last thing I want to do is make it harder on myself by having to think and come up with workouts. If I have to think about cardio too much, I’ll often skip it. (Because I hate it–did I mention that already?). On top of that, if I design my own cardio workouts, they’ll often be on the easy side because I’m trying to cut myself a break–and you can’t make progress by slacking off.

In order to avoid these issues (and thinking), I usually just one of my friends in the fitness industry design a workout for me, or even crowd source it and let people on twitter tell me how I should be abusing myself.

Thankfully, as of this week, I don’t have to worry about that for the next year, because Jen Sinkler has officially done my thinking for me. This week, Jen released a sweet new book called Lift Weights Faster. It’s a compendium of the best metabolic resistance training workouts that Jen has ever written, all of which are more effective than traditional cardio, and all bundled up nice and neat in one place.

boom, baby

Check out how stacked this thing is: It’s got 130 workouts in it! Seriously, that’s enough to train every damn day for like 4 months and never repeat a training session. All of the workouts vary in terms of equipment needed, intensity, and even length–amazingly, some are take as little as 10 minutes to complete.

On top of that, it’s got everything you need: High Def how-to videos, hundreds of pictures demonstrating exercises, a nutrition handbook, and even recipes.

Best part? It’s on sale this week to celebrate the launch for 50% off.  Think about that for a second: 130 individual workouts for less than the cost of a steak dinner. If you do conditioning twice a week, Jen just did your thinkin’ for you for over a year. Pretty solid investment.

Anyway, like I said, the program is on sale for the rest of the week, so pick it up and get started. Unless, you know, you don’t like good programs or being in good shape or getting good deals. In which case, don’t get it.

Pick up Lift Weights Faster here for 50% off bucks–sale expires Friday at midnight ==> GRAB IT HERE

Aright, I gotta go hit the gym. Time to Lift Weights Faster.

 

Okay time to sound off — what’s YOUR favorite cardio workout? Let’s get just 25 COMMENTS on this post, and I’ll have a brand new one up for you Monday morning. Boom!

Dig this article?

Of course you did; it was awesome. Let's get you hooked up with some more awesome articles—just enter your email to sign up for the RFS newsletter, and get all the tasty awesomeness delivered right to your inbox. PLUS, you'll get my free report, The 5 Principles of Radical Fat Loss Programming, totally FREE.
  • This field is for validation purposes and should be left unchanged.
  • Trish…

    Sweeeet! I do a lot of these for my cardio conditioning…. TRX is a pretty awesome cardio workout too!!

    • http://www.romanfitnesssystems.com John Romaniello

      trx is a great one =)

  • Rami

    I just love hill sprints develops so much strength !

    • http://www.romanfitnesssystems.com John Romaniello

      yup!

  • http://www.facebook.com/taylor.rowley.73 Taylor Rowley

    Barbell complexes are my favorite, and in case you were wondering, jump roping like Rocky: number two!

    Classic, acssesible, yet distinct cardio workouts Roman. What are your thoughts on track sprints?

    • http://www.romanfitnesssystems.com John Romaniello

      track sprints are great – I normally do 40′s 50s and 100s. I prefer hills but a track is a good option

  • Martha

    I work at a high school, I run the bleachers.

    • http://www.romanfitnesssystems.com John Romaniello

      YES! Oh man, that just made me miss high school football practice.

  • JD

    For battling ropes for how long would you aim to do sessions of 30 seconds off 30 seconds on?

    • http://www.romanfitnesssystems.com John Romaniello

      About 5-10 intervals =)

  • http://twitter.com/JasonKMaxwell Jason Maxwell

    Damn….Laser tag is so boss.

  • Clement

    Best cardio article I’ve read this year! I especially like the idea of stair sprints. I used to do them when it rained, which is pretty often in my country. Do you take the steps 2 at a time like I do?

    • http://www.romanfitnesssystems.com John Romaniello

      generally, yes, two steps. thanks for stopping by bro

  • stan

    Jogging on treadmills sucks initially but after forcing yourself past first 15 minutes, surprising I want to to force myself to run for another 20 minutes. I use HIT for running. One a while, to give my knee some rest, I do HIT using the machine that swing your legs forward and backward without weight bearing much on the knees. Though any people hate jogging/running, I managed to get 13kg off my weight though I use about 6 months.

  • Cami

    wicked ideas! I’m almost pumped to do cardio this week! If anyone lives near the beach…sand dune sprints- hill sprints at a whole new level.

    • http://www.romanfitnesssystems.com John Romaniello

      dune sprints! what a great idea. I’ll get on that.

  • Alex

    MMA training for me.. and some swimming and ocasional bike riding for endurance..

  • Keith B.

    Good article. I don’t walk on treadmills, though (much worse on the knees). I prefer to walk outside if it is nice, inside on a walking track if it is not. I also like MMA style cardio (kickboxing, heavy bag, etc.) , and Yoga/Tai Chi for recovery or if I am just feeling mellow. And of course, sex ;)

    • http://www.romanfitnesssystems.com John Romaniello

      MMA stuff is good fo sho’

  • Stephen

    If it weren’t for hill sprints, I’d never even consider cardio. Hate it that much.

    • http://www.romanfitnesssystems.com John Romaniello

      Because it’s lame.

  • Mike

    What about swimming? How effective is that?i like to do length of breast stroke then length of front crawl as quick as I can for 15 mins

    • http://www.romanfitnesssystems.com John Romaniello

      Swimming is fantastic – I just didn’t include it because i’m not very good at it

  • victoria Boer

    This is awesome i grabbed it the other day and ive used some for my clients . pls thanks jason for me for thinking

    • http://www.romanfitnesssystems.com John Romaniello

      I will do so, Victoria =)

  • Dorian Mode

    I hate cardio also, but I have been jogging, 4.2 to 5 mph or a thread mill,for a period of 3.5 miles this takes 45 minutes for No less than 2 days a week but, no more than 4. I know its slow but I’m 57 years old, after that I go to a 45 min. spin class.On odd days I add weight lifting to the mix. Push ups aided by weights. Is this an effective weight lost routine ? any help I can get would help

  • http://www.facebook.com/fitmarkku Markku Niilo

    I wonder why so many people hate running.. it is not really much different than brisk walking.. except you burn many more calories, strengthen your joints, bones, etc. I think it is just a matter of getting used to it.. Try to get out of your comfort zone and eventually you might like it. Of course it is not necessary but it can be a powerful tool in your toolbox.

  • http://www.facebook.com/fitmarkku Markku Niilo

    cross country skiing is fun, you can also expand your kettlebell stuff, if you take a class it might be a lot of fun.

    P.S. a great article, gave me many ideas how to do more cardio..

  • Ruby Faris

    Running around the school yard chasing my kindergarten kids!

  • http://www.facebook.com/djwwebb24 David Jeshua-Whitt Webb

    I do couple different ones that I like..
    1. Max-OT cardio… Recumbent Bike for 16-20min ballz to the wall.. Increase emotion or speed.. Record total calories burned in time and tryntombeat it each time after that…
    2. HIIT on the stair climber- do 16-20 min intervals normal work rate around 125 and rest rate around 90.. Just try your best not to compromise form
    3. Pick three different cardio machines, for example stair climber, bike, and treadmill and do 10 minutes on each do intervals for the 10 min then switch exercises..

  • Amanda

    Hmm, am I the only one having trouble accessing the JF link to buy Renegade Cardio? I’ve tried each of the links, always get an ‘error 404′.

  • HeatherKirby

    * Except laser tag. Nothing beats laser tag–that shit is boss.* made me laugh so hard I scared my hamster.

  • ruby

    wow, we do nearly all of these at the gym where I go (crossfit affiliate – bad ‘c’ word!) except treadmill (no machines except rowing machines), and of course, sex (and the trainer is so darned handsome – as handsome as you, Roman!) As a chubby 62 year old woman, I need to modify somewhat, so I do step-ups instead of box jumps (variant of stairs?). I call the sled ‘the sled of death,’ can’t do but love to watch and listen to others do double-unders jump rope (fabulous sound!) Most of these we do after our weightlifting as met-con (which I call our ‘torture circuit’) but sometimes our warmup is 3 rounds of 8 each lightweight overhead squats, back squats, good mornings, barbell rows, deadlifts. Sometimes, turkish get-ups (not your bellydancing costume!) which also kick my butt. We’ve got the battle ropes, the hill to sprint. My favorite tho is kettlebell swings – they work so much of your body, including core, so effectively and simply (er, not to be confused with ‘easy’) I use a 12kg/26 lb KB, and that’s heavy – I have one at home, too. I’m not going to give away the math on that 48kg KB, but holy crap! It’s over 100 lb…

  • Bree

    2,3,6 are great but ill take #8 over the stairs anyday!(:

  • William Coulter

    I like doing treadmill sprints, were you don’t turn it on and just grab the front handles and run like mad to push the belt yourself.

  • http://www.facebook.com/dianna.hudson DiAnna Hudson

    http://www.air-trekkers.com <–my new favorite form of yogging

  • kenid

    Thanks for the post. Some twist on cardio workouts for me to consider, but like you, I detest cardio as I’m definitely past my prime. But I need a lithe/streamlined body to get on motorcycle taxis to get through traffic congestion in a city. I do HIIT and moderate strength training nearly daily. So far, I am happy with the outcome.

  • OliverT

    It’s been troubling me for a while but I’ve finally made my mind up, John you are the best fitness writer on the net, in my opinion you deserve such recognition for making an article about a topic as mundane as cardio actually entertaining and informative. Awesome work (but you already knew that right?)

    Sorry for this, but by the way 48kilos is just under 500 pounds, dont bother checking it out, i promise its true.

  • http://twitter.com/mattiebatslayer Matt Bona

    Laser Tag!

    Also, I have gotten pretty amazing in my cardio since working with Roman for almost 2.5 months now. I started out like complete shit going half speed for my intervals and now I’ve been going at the max on my treadmill. While I cannot say I enjoy any part of cardio, Roman has made it less shitty.

  • mj1010

    Thanks for the tips on cardio. I really enjoyed your sense of humor….yogging.

  • Pingback: Articles You Should Read Numero 1()

  • Jim Trump

    Power Walking by Super Man Steve Reeves , done with 5 to 10 lbs leg weights and
    5 lbs dumbells

  • http://www.facebook.com/profile.php?id=786183140 Sandra Sazdovska

    …how would you categorize dancing?… let say a hip-hop style…Thanks.

  • Hewy II

    I figured how to incorporate pushup-planks in my Post workout sex, making it better than M100′s – Im panting and sweaing my @$$ off in les sthan 7 mins!

  • Pingback: 9 Ways to Do Cardio That Suck Slightly Less than Other Forms of Cardio VIA Roman Fitness Systems « BachFitness()

  • Pingback: 9 Ways to Do Cardio That Suck Slightly Less than Other Forms of Cardio VIA Roman Fitness Systems « BachFitness()

  • Pingback: Derby City CrossFit | Louisville | Workout of the Day – Thursday 11/29/12()

  • Jason

    hey John

    if i’m short on time and I can’t get to the Gym, I like crack 150 burpees (my current PR 12:37min). It’s a great full body workout that you can do in your bathroom on the way to the shower. If you got any other Ideas for bathroom body blasting workouts (I hope that doesn’t sound too weird, now read it back….well anyway) I’d really like to try one out

    Jason

  • Tom @ WhatWhey.com

    Number 8… I don’t know mate, 2 minute cardio may not be enough :)

  • Pingback: Flottar greinar! | Sævar Borgars()

  • Pingback: Cardio Tips « EscapeThatFat.com()

  • peter
  • Anna Pham

    The battling ropes is quite new for me I must say,I love rope jumping and I think it is the best form the suits girls for a better body.

    • http://www.romanfitnesssystems.com John Romaniello

      Fair point!

      Jumping rope burns more calories per minute than nearly anything else. Great choice.

  • Pingback: Not Your Average Cardio | Path to My Future Self()

  • Pingback: Top Good Reads Weekly Breakdown: Nov 18 – Nov 24()

  • Daetwan Williams

    I almost did the math and then I read the last line! ha!

  • BobScott

    Damn, so much hate for jogging. I run because I like to run.

  • TommyZCat

    Thanks for some great inspirational reading this morning!

  • Emile Jarreau

    I was getting woried for a minute that you’d leave H.I.I.S off the list…then I saw # 8 and thought “Ok…so player still remembers!” Nice piece John.

    • http://www.romanfitnesssystems.com John Romaniello

      Ha! As if I could forget.

  • Ryan Graczkowski

    For me, it’s finishers. It’s so freakishly handy for cardio work that applies to martial arts that it’s stupid. Although, having signed up for some obstacle races, I’ve had to find ways to integrate the dreaded ‘yog-ging’ (what is that, Swedish?) which hasn’t been fun. I’m hoping, once I get up to the distance I need, I can drop most of it back out and stick to once a week for maintenance purposes.

  • pixelzombie

    The woman in the clip isn’t bringing the kettlebell up high enough. Watch Pavel Tsatsouline to get the correct form. I usually start with 100 jumping jacks, 15 spine rolls and then finish off with 25 reps with a 35lb kettlebell, makes for a tough set.

    • http://www.romanfitnesssystems.com John Romaniello

      lol. I’ll tell her you said so.

  • http://www.feelgoodhacks.com Conor

    Kettlebell swings all the way!

    Is there any reason you never seem to include farmers carries in any of your workouts Roman?

    • http://www.romanfitnesssystems.com John Romaniello

      Actually they’re in most of my coaching clients warm ups. I like them as part of a full body warm up, or as finishers.

      • http://www.feelgoodhacks.com Conor

        Good to know. I have your Superhero fatloss, Zombie and Engineering the alpha programmes but they weren’t in any of them.

        • http://www.romanfitnesssystems.com John Romaniello

          My one on one clients. I tend not to put them into my general programming.

  • http://www.romanfitnesssystems.com John Romaniello

    Haha, fair enough. She’s certainly distracting.

  • Pingback: Interesting Health & Fitness Stuff, Volume 5 | Jeff Angus()