What is it about running, rowing, biking, or steady state "cardio" movements that make people think they can lose weight doing those exclusively?
Why would moving at one pace over a length of time cause you to "lose weight" or "burn fat"?
Doesn't it make more sense that doing Constantly Varied, Functional Movements at a High Intensity would be better suited at achieving weight loss goals?
Your body gets used to stimuli easily. Yes, if you are going from sitting on the couch all day to running miles you will most likely see a change. But after a while, you will not be able to continuously lose weight by just running. You need to change the stimuli so your body does not adapt, and has to work harder (aka burn more energy aka fat) to keep up.
I'm sorry that doing movements like burpees, thrusters, and pull-ups are hard and they hurt a lot more than a nice 2 mile run, but it's what will get you the results you want.
And how is raising your heart rate, breathing heavy, and sweating not considered "cardio"?
Time to wake up and get off the treadmills people.
Mark Sisson has several great articles on this topic and is much more well versed than I am, start here: A Case Against Cardio
Every 3 minutes perform:
35 Double Unders
*the goal of this workout is to have the work done in 2 minutes each round, giving you a minute rest. scale accordingly.
18 min EMOM:
Min 1: 100m run
Min 2: 12 MB Ab mat sit ups
Min 3: 12 Jumping Lunges