You've probably passed the rowing machine more times than you can count, but the next time you're at the gym, try giving it a go! This piece of overlooked equipment offers up a heart-pumping cardio workout while also toning the entire body. World champion rower Josh Crosby of Equinox takes us through an interval workout that can easily be built upon for your next 30-minute sweat session.
The elliptical gets a bad rap for not being as hardcore as other cardio machines, but as long as you're willing to put in the effort, this low-impact machine can provide a killer workout. Try out this hour-long elliptical plan that throws in minute-long sprints to get your heart rate up and the sweat pouring down, all while helping to blast away belly fat. During these sprint periods, your feet will be moving fast, so let go of the moving arm handles and hold on tight to the bar in front of you.
Keep reading for the full elliptical workout plan.
Weight loss on your mind? Kick it up a notch with this hour-long treadmill interval workout that will burn around 500 calories. Complete it five times in a week and you are well on your way to burning an extra 3,500 calories — the magic number to lose one pound in a week. Not too difficult, right? Continue reading to see this 500-calorie-burning interval workout
Instead of sticking to your usual running routine this week, challenge your legs with a swim. Similar to running, swimming is an optimal cardio workout and an impact-friendly way to cross-train. A total-body workout, this intermediate swim includes sets geared specifically at your legs. Substitute it for one of your weekly runs, or use it to train for your next triathlon. It's a tough one, but your legs will thank you!
Trying to get rid of a stubborn tummy pooch? Interval training is proven to blast belly fat. Here's a 45-minute interval workout you can do on the treadmill (set the incline to one to prevent shin splints) or head outdoors and use one of these running apps on your iPhone to keep track of your speed. Or you can use the RPE column on the right to determine how fast you should be going. You'll end up burning 303 calories while toning your tush and thighs. If this workout is a cinch or way too difficult, then adjust the speed to fit your level. See the workout after the break.
While it's often overlooked at the gym, the exercise bike can help you burn tons of calories and tone your legs. When working out on a stationary bike, the trick is to make sure you have the machine set with enough resistance. This way, you won't pedal yourself off the bike, but you'll also be able to sprint when necessary, which can make for a great interval workout.
Mixing up the pace challenges the heart and lungs, but interval bike workouts also prevent boredom while pedaling on a road to nowhere. Keep reading to check out this interval workout.
The next time you're at the gym, elevate your workout with box jumps. A popular exercise among athletes and in CrossFit workouts, box jumps test speed and agility while also increasing your heart rate. To do this plyometric exercise, all you need is a box (solid or padded) or an elevated platform. Depending on your fitness level and goals, use a single box to improve your agility or stagger boxes for obstacle-testing efficiency. Before you get jumping, keep these tips in mind:
Even when you're not in the mood to work out, a quick cardio session at the gym will help keep you on your healthy track and feeling fit. This kick-ass 20-minute elliptical workout keeps the pace quick and the resistance high to offer you a solid workout in a short period of time. Ready to try it for yourself? Keep reading for this elliptical plan.
You can get your heart rate up in the comfort of your own home. Skip the gym and the cardio machine for this short, fun, and hard cardio workout. We think you'll love it! And your arms and legs will feel worked too. Equipment wise you will need a step (for step-ups) and a jump rope. If there are no stairs in your home use a small bench, march in place with some vigor, or up the intensity by running in place doing high knees jog — this advanced variation works the abs too. If you don’t have a jump rope just imagine you do and hop over your imaginary rope.
| Exercise | Time / Reps |
|---|---|
| March in place | 2 minutes |
| Step-ups | 2 minutes |
| Jump rope | 2 minutes |
| Stretch | Hamstrings, quads, calves, inner thighs |
That wraps up the warmup. To see the rest of the workout, keep reading.
Feeling bored with your everyday cardio workout? Shake up your routine with this challenging 45-minute interval plan that uses two machines. Kick things off with a lengthy session on the low-impact elliptical trainer, and end on a strong note with a quick treadmill session to torch calories.
| Time | Resistance | SPM* | Notes |
|---|---|---|---|
| 00:00 - 03:00 | 3 | 130 | Warmup |
| 03:00 - 05:00 | 5 | 130 - 140 | |
| 05:00 - 07:00 | 6 | 140 - 150 | |
| 07:00 - 09:00 | 7 | 160 - 170 | |
| 09:00 - 10:00 | 8 | 190 - 200 | Sprint |
| 10:00 - 12:00 | 5 | 130 - 140 | |
| 12:00 - 14:00 | 7 | 140 - 150 | |
| 14:00 - 15:00 | 9 | 190 - 200 | |
| 15:00 - 17:00 | 6 | 140 - 150 | |
| 17:00 - 18:00 | 10 | 190 - 200 | Sprint |
| 18:00 - 20:00 | 7 | 140 - 150 | |
| 20:00 - 22:00 | 5 | 150 - 160 | |
| 22:00 - 23:00 | 9 | 190 - 200 | Sprint |
| 23:00 - 25:00 | 6 | 150 - 160 | |
| 25:00 - 27:00 | 5 | 160 - 170 | |
| 27:00 - 28:00 | 7 | 190 - 200 | Sprint |
| 28:00 - 30:00 | 3 | 140 |
*SPM = strides per minute
Incline = 20 percent
Keep reading for the 15-minute treadmill segment.
