Here's one to cook yourself.

Jump Rope - 1 min
Hip Thrust - 30 sec
Jump Rope - 1 min
Hip Thrust - 30 sec
Jump Rope - 1 min
Hip Thrust - 30 sec
Jump Rope - 1 min
Reverse Crunch - 30 sec
Jump Rope - 1 min
Reverse Crunch - 30 sec
Jump Rope - 1 min
Reverse Crunch - 30 sec
Jump Rope - 1 min
Reverse Crunch - 30 sec
Jump Rope - 1 min
Oblique Crunch - 30 sec
Jump Rope - 1 min
Oblique Crunch - 30 sec
Jump Rope - 1 min
Oblique Crunch - 30 sec
Jump Rope - 1 min
Oblique Crunch - 30 sec
Jump Rope - 1 min
Crossover Crunch - 30 sec
Jump Rope - 1 min
Crossover Crunch - 30 sec
Jump Rope - 1 min
Crunch - 30 sec
Jump Rope - 1 min
Crunch - 30 sec
Jump Rope - 1 min
Crunch - 30 sec
Jump Rope - 1 min

Total Time: 25 minutes (no rests)

i can't jump rope

looks like i'm beat

jumping jacks.

that will tear an ass up

I'm going to do it on Saturday. I'll let you know how i feel

You're going to feel like you'll want to puke.

not the first time, won't be the last time either.

wanting to puke after stuff like this is awesome
lets you know you worked the shit out of yourself

i just did it. it sucked but not nearly as bad as i thought.

to finish myself off i took a 30 second break after the last rope session and did 50 (25 each arm) clean & presses with a 30lb dumbbell. now i'm finished.

this actually sounds like a blast i'm gonna give it a go when i get up in the morning...and to think i was just gonna go run for an hour, i'd rather not leave the house

just finished...i did 3 sets of weighted dips before i started. i'm pooped. i think i'm gonna go throw up and take a nap on the bathroom floor.

I did my own version of this today and it sucked in a good way. I should feel it tomorrow, for sure.

biking is definitely a good cardio workout but you have to push yourself. Biking for a mile and running for a mile are two totally different things and just going at a lazy pace is no different than walking. I'd say try to get yourself at a pace of 15 miles an hour. 4 minute miles on a bike aren't hard to do.

i just read the very same thing you posted in this month's issure of Muscle and Fitness. i think they said if your just starting out to do only 11 jump ropes and 10 sets of crunches totalling 16 mins. than as you go you add more into to get at what your doing.

thats where i got it from.

Originally posted by:Stanley Kubrick

is biking good cardio / fat burning exercise ?

depends on gearing and pace, but yes, if you do it right, it can be a good cardio or fat burning exercise.

the few bike related posts ive read lately remind me that i need a geared road bike sooner than later.