Not sure how much cardio to do in a week? Try this 7-day plan from Jenny Hadfield, author of Running for Mortals. Do this routine on the treadmill or elliptical, or walk or run outside.
Try 35 minutes of longer bursts. Walk, run, or hop on the elliptical for this fat-burning workout. Hit the treadmill for a minute interval pyramid to kick-start the fat burning and keep it humming. You'll alternate 1 minute at a steady pace with varying 1-minute bursts. The cardio workout at the gym also works for the elliptical or stair climber.
Do the highest level you can. This series of 1-minute PE classics packs almost the calorie burn of indoor cycling—ideal for living-room exercisers. It's simple: Walk or jog, then hit the gas for a minute. Hate to clock it? Sing six choruses of "99 Bottles of Beer," then return to your walk or jog. Put this cheat sheet on the dashboard of the stationary bike, treadmill, elliptical, or stairclimber and steal peeks at the timer as you go.
Read the intensity on a scale of 1 to 10, where 1 is reclining and 10 is racing at top speed. Calories burned: elliptical , treadmill , stationary bike , stairclimber. Switching between different cardio machines during your workout can burn extra calories and challenge your muscles more than trudging along on the same piece of equipment the whole time.
Choose from one of three levels beginner, intermediate, advanced and pick either a high-impact run or a low-impact speed walk on an incline. Don't have access to a treadmill? Do the same program outside on flat or hilly terrain. Follow your cardio workout with 5 to 10 minutes of stretching for your shoulders, chest, hips, glutes, and legs.
Copyright by Jeanette Jenkins. This low-impact interval routine for the elliptical or stair climber from veteran instructor Jill Aucoin in Arvada, Colorado, can burn up to calories.
This low-impact interval routine for the bike outdoor or stationary from veteran instructor Jill Aucoin in Arvada, Colorado, can burn up to calories. Try this cardio workout at the gym the next time you need to add something new to your typical routine. A low-impact walking and jogging interval routine from veteran instructor Jill Aucoin in Arvada, Colorado. By From the editors of Fitness magazine April 14, FB Tweet More.
Burn calories with the best cardio workouts on the treadmill, elliptical, or bike—or using no equipment at all. Start Slideshow. Total time: 35 minutes Warm up for five minutes. Total time: 16 advanced to 29 beginner minutes It's easy: Speed up for the number of seconds listed for your level, then go at an easy pace for a minute or two to recover.
Related: These Full-Body Cardio Workouts Are What Your Exercise Routine Needs As a warm-up, spend 3 minutes on a light walk or jog followed by 30 seconds at 50 percent effort, 30 seconds light walk or jog, 30 seconds at 75 percent of maximum effort, and 30 seconds light walk or jog.
Choose your level at left and repeat the circuit eight times to complete your session. Calories burned: Beginner option: Do four repeats: one seated, one half-seated, one standing moderate resistance , one standing hard resistance. Pedal hard for 10 seconds, standing up RPE 8. Calories burned: Related: How to Trick Your Brain So Your Workout Feels Easier Again, remember that the total number of calories burned will be different for everyone, but this should give you a sense of the level of effort involved in this cardio workout at the gym.
Burn fat walking, running, or on the elliptical with this cardio routine. Reverse order, returning to RPE 5 for 1 minute and so on. Calories burned: walk to run , based on a pound woman. By Karen Spaeder Updated November 4, CN, CPT. Andra Picincu is a certified nutritionist and personal trainer with more than 10 years of experience. Her mission is to help people live healthier lives by making smarter food choices and staying active.
In her daily life, Ms. Picincu provides digital marketing consulting and copywriting services as well as nutrition counseling.
She owns ShapeYourEnergy, a popular health and fitness website. In , she launched a local nutrition office and partnered up with local gyms to help their clients take the steps needed to better health.
Picincu is a regular contributor to these platforms where she provides either health-related content or coaching to those who are interested in achieving a balanced lifestyle. Karen Spaeder is a versatile writer and editor with experience in print and online publications, SEO articles, social media, marketing communications and copywriting.
Currently, she is the communications VP for a social media software company, where she creates social media and blog content, email campaigns, case studies and newsletters. Outside of her editorial experience, Karen is a yoga instructor and a health coach certified with the Institute for Integrative Nutrition.
As such, she has expertise in health, wellness, fitness and nutrition. Mix up your daily cardio workout to keep yourself engaged mentally and physically. Video of the Day. Types of Gym Cardio Workouts. Warm up by walking at a moderate pace with a slight incline for three minutes. Increase the incline by 5 to 15 percent and continue walking for three minutes. Bring the incline to flat and increase your pace to a run or sprint for one minute. Repeat the cycle six times.
Cool down by walking flat for three minutes. Day 3: 4-Minute Tabata Elliptical Workout. Warm up for three to five minutes at a moderate pace with light resistance. Increase the resistance and up your pace to your maximum effort for 20 seconds. Take off the added resistance and slow down your pace to recover for 10 seconds.
Repeat eight times total. Cool down with three to five minutes a moderate pace with light resistance. Tip To be a true Tabata workout, you have to push yourself to your max with each and every speed interval. Warm up for three to five minutes with cardio drills and dynamic stretches.
Hop on your chosen cardio machine and go for four minutes at a steady, challenging pace. With HIIT workouts, the intensity bursts may be more grueling, but they are short and simple. That makes the workout more "fun" irony quotes intentional , while raising your heart rate and conditioning your cardiovascular fitness to a greater degree. Another benefit of HIIT is that you can do it almost anywhere with any piece of equipment—or without any equipment at all!
Although it can be done on gym machines, you can also do bodyweight moves, or even with bands, like in my Cardioaccelleration Band Workout. The possibilities are virtually limitless. Think of it as "conditioning" rather than cardio, because you'll be training like an athlete—and looking like one! Jim Stoppani holds a doctorate in exercise physiology from the University of Connecticut and has been the personal nutrition and health consultant to numerous celebrity clients, including View all articles by this author.
Jim Stoppani, Ph. Can a T-shirt Be Anabolic? These JYM shirts might be. But be warned: Their superpowers are sweat activated. Weeks Stationary bike Perform at a brisk but sustainable pace for 5 min. Stationary bike Perform sprints at max effort. Continue pedaling at low intensity during your rest periods.
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