Cardio Workout: Rowing, Elliptical, and Running

Bikini Prep: Calorie-Burning, Triple-Threat Cardio

The day after a hard workout, it's best to do some straightforward cardio to bring new blood to sore muscles. Today's workout from our Bikini Body Countdown will definitely help you recover from yesterday's Tabata sweat session. To keep things interesting, and to challenge your body in new ways, we've created a cardio plan that keeps you moving for a solid 45 minutes using three different machines. It's a boredom-busting, fat-burning, triple-threat cardio workout using the rowing machine, elliptical, and the treadmill. Don't know much about the rowing machine? Don't sweat it! Watch this video demonstration full of tips on using this machine.


Time Machine Notes
0:00-10:00 Rowing Machine Set between 3 and 5; increase your strokes per minute for the last 15 seconds of every minute.
10:00-20:00 Elliptical Set resistance between 6 and 8. Go forward for first minute, then go backward for the second; continue alternating directions every minute.
20:00-30:00 Treadmill Set incline to 1 percent, and keep speed at a pace you can hold steady for 10 minutes.
30:00-35:00 Rowing Machine Set damper between 4 and 5, increase strokes per minute for last 20 seconds of each minute.
35:00-40:00 Elliptical Set resistance between 6 and 8. Every other minute, let go of the handles to workout your core more.
40:00-45:00 Treadmill Set incline to 5.0 and speed to 3.5 mph.

If you don't like to run, skip the treadmill and hop on a bike instead. Don't have access to a gym with all these machines? No worries. You can run outside, swim, rock it old school with step aerobics — just get active and keep your heart rate up for 45 minutes. Click here for a printable, image-free version of the workout.

Be sure to enter our Bikini Body Countdown Getaway to win a three-night stay for you and a friend at the El Ganzo hotel and spa in Los Cabos, MX.

Source: Shutterstock
Latest