cardio workouts

The StepMill might be the single most underutilized piece of equipment at the gym. When you're scrambling to find a treadmill or elliptical, there's always a slew of StepMills begging for someone to hop on. Don't be fooled by a general lack of interest — this machine offers an intense cardio workout. If you've never used a StepMill before, then this tough 25-minute is a perfect place to start. The warmup and cooldown are all built into the plan, so all you have to worry about is stepping up onto those stairs and pressing start.

Do you use the StepMill at the gym? Tell me what you think of it below!

Making the most of a midday workout can be a struggle. If you're working with a limited amount of time, take one of these quick and effective workout plans to the gym for assistance. There's something on this list for everyone!

Stationary bike: If you don't have time for a full Spin class, you can hop on a bike at the gym and pedal through this 30-minute stationary bike workout. Even if you go to the gym when it's busy, there always seems to be an available bike hiding somewhere!

Elliptical: This quick elliptical workout alternates between periods of pushing your body to the max and a short recovery, a great technique to make the most out of a quick midday workout.

Treadmill: Crank out three miles in 30 minutes with this 5K playlist. Each song is 150 BPM, the perfect tempo for you to hit a 10-minute mile. Just be sure to warm up before you start running.

Rowing machine: The rowing machine is one of the most underutilized pieces of equipment at the gym. Get a tough full-body workout with this rowing plan — don't forget to set the resistance between two and five.

Supersets: Torch calories with this superset workout program from an Equinox trainer. Do each superset three times before progressing to the next, and rest (stretch and hydrate!) for one minute between sets.

When you're swamped at work, putting in a full hour at the gym isn't always an option, but even the tightest schedules can squeeze in a 30-minute session. This fast-paced elliptical workout alternates between periods of pushing your body to the max with a short recovery, a great technique to make the most out of a quick, midday workout.

*SPM = Strides Per Minute
Incline = 20 percent

Click here for an image-free printable version of this elliptical interval workout.

I must admit, I am not a true fan of the elliptical. My husband, however, loves the machine, which is why we have one. Mostly, I use the elliptical when I need a cardio fix but want to give my joints a break. The workout is less pounding than running and more convenient than cycling. Unfortunately, I find the machine boring. I keep my elliptical workouts fresh by playing with all the elements the machine has to offer: pedaling backward and alternating between pushing and pulling the handles. Adding intervals also spices up my time on the machine and I even like to work my core and go hands-free.

Here is a workout that keeps me ellipticizing for 35 minutes and hopefully it will work for you too. To check out the workout, keep on reading.

Whether you're easing into running, in need of some recovery cardio, or are pregnant, mixing walking with jogging is a great exercise. It's less jarring to the joints but still gets the blood moving.

This 60-minute walk-jog workout alternates between walking briskly and jogging slowly. Keep reading if you're looking to burn just over 300 calories for your next treadmill workout.

It may be a joint-friendly machine, but the elliptical can be a little monotonous. This workout is rather straightforward (that's a clue that there's no backward pedaling in the workout), but it's full of quick speed changes to beat cardio boredom. Plus, intervals are great for torching calories and boosting your metabolism. Check out the speed-play workout when you read more.

Intervals are the antidote to boring treadmill workouts. Playing around with speed, timing, and rest periods keeps both the mind and body busy. Interval training is also one of the best ways to beat belly bulge. So torch some serious calories with this 45 minute, treadmill workout.

Set the incline to one percent to prevent shin splints. As with all our workouts, feel free to increase or decrease speed depending on your level of fitness. But doing so will alter the amount of calories you burn.

Click here for the easily printable PDF of this workout. If this workout doesn't appeal to you, here are seven treadmill workouts to try.

When the weather is rough outside, pyramid intervals are a way to keep things fresh on the treadmill. Instead of running at one steady pace, setting little goals and pushing your limits will help keep you motivated the whole workout through. This 45-minute plan is the perfect cardio workout to help incorporate intervals into your gym routine — a great weight-loss technique to help you reach your healthy goals in 2013.

Keep on reading to see the workout.