need some good exercises to get my heart rate up high to lose weight

i dont do pushups due to shoulder issues so im aiming for exercises that dont strain the shoulder here is what im doing now.

5 days a week (twice a day=optional)


Half mile run

8sec sprint, 52sec recovery x5 (increase time when it gets easier)

7x1.00 Minute Jump Rope

3 x 3 Minute Shadowboxing

Tabata Run on Spot

Floor Exercises

(200 in total)

Bicycle Crunches

Decline Crunches

1 Min Plank

5 min meditation

Cool down

Half Mile Walking

2 Min Stomach Vacuum

i need more exercises that will challenge me but not incorperate alot of shoulder activity because it gives me grief even from pushups (torn RC) so i need some good challenging exercises that you reccomend or at least tweat my routine for me to make it even more challenging.



p.s ive lost alot of weight with this and ive bought some calipers to measure my BF % at the moment im roughly 15% my stats

age 23

weight 170

height 5'11 to 6'0

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What are your goals here?  You're  below Marine Corps standards for both body fat and height/weight.  That is to say, you're in a healthy medium for body composition.  Off the top of my head, squat jumps, burpees (preferred prison exercise for cardio), box jumps, sled drag, agility ladder.

Also, don't neglect your shoulder.  If your physician didn't prescribe exercises for you, check out and also do a search for sports therapy exercises for your shoulder injury.

my goals are strictly fat loss and to see my abs by the new year, and what do you mean by below marine corps standards? is that a good thing? and its a healthy one too haha 

and my shoulders get work by shadowboxing and the sprints :)

any more exercises you can suggest? ill be adding the squat jumps and burpees (without pushup)

It's just what I know off the top of my head.  The DoD has body fat standards and every service has their own height/weight standards so they don't have to go through the process of measuring everyone for bodyfat, the Marine Corps is the strictest in that regard. 

If you want to see your abs you'll need to get below 10% bodyfat.  Which isn't necessarily healthy to sustain.  Your weight has little to do with that.

Buy a 35lb Kettlebell and do swings, snatches, thrusters and turkish getups. Swings alone will get you in incredible shape.  They did for me.  

Military training taught me a lot, here's what I learned. If you want to lose weight, run. Don't run for a distance as much as for a time. I lost a lot of body fat by using a sustained run. I'd start with ten minutes for 5 days a week for the first week. 2nd week I'd up my run to 15 minutes 5 days a week, Week 3 NO RUNNING! The third week is a low impact week, this will greatly reduce the chance of foot, knee, and ankle injuries that occur from a rigorous running workout. Week 4, run 20-25 minutes whatever you can handle. Your weight-loss should see results relatively quickly. By the end of my boot camp, 8 weeks, I changed my body fat percentage from 15% to under 10% and I've used this trick every time I gain a little extra weight since then. Running is also great for your arms without straining the shoulder. Good luck on your weight goal.

Thanks Man :) ill give this a shot for my Warmup session. :)

Thanks people, any more exercises that you can suggest? has some great bodyweight programs.  Several of the programs are free online (with registration) and each exercise listed has a link to a more detailed description.  The 300 Situps program has 30 different exercises to challenge and develop your core and add incredible variety to your floor routine.  Modify whatever you need to in order to accomodate your shoulder injury.  I'd especially be careful with the Hanging Leg Raise (requires you to hang from a pull-up bar) or substitute something else into it altogether.

If you want a proper routine to gain muscle, thus allowing you to have abs without looking like a human skeleton, you need to lift weights. Doing 1 minute planks may be a good routine for your mental health (plus the meditation, a nice touch) but it won't accomplish much. Also, losing weight is about diet, not exercise. You need to eat less than your caloric needs for that. But again, having visible abs without decent muscle mass requires a very low bodyfat to the point of being unhealthy, and you may not even look good.

You would do well to run as if Satan himself were chasing you.

run almost every day, sprints, distance, intervals, hills, etc.


eat lean and run much, dont drink any damn soda or gatorades either water water water.


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