cardio

Letting go is hard to do, but it can really make the most of your time on the elliptical! Although the elliptical is a great way to work your arms and legs while getting your heart rate up, it can also be used to work your core and improve your balance. If this machine is a favorite of yours, then consider making the most of it by not using your hands — the benefits are many!

1. Improves balance: Balance is key if you're looking for better posture, body awareness, and muscle control. Because the elliptical uses shifting pedals on an incline, stability is needed, especially without the handles. Little steps toward improving your balance not only make the workout challenging, but will also help other forms of fitness, like your yoga practice! The next time you are on the elliptical, spend part of the workout going hands-free; make sure to engage the core, which will stabilize you in this position.
2. Works the core: Because you're challenging your sense of balance, you're working your core, too! Once you let go of the handles, just make sure not to sway from side to side. Place your hands on your hips to monitor your posture, and keep your abs engaged throughout the entire workout.
3. Strengthens legs: It's simple — by not using your arms, you let your legs do all the work. Try directing the focus to your feet. Pressing more with your heels will work your hamstrings and butt, while pressing more with your toes will tone your quads on the front of your thighs. Crank up the incline and resistance and feel the burn!

As someone who loves to dance, I sometimes find it difficult to motivate myself and push the limit outside of a classroom environment. If you can relate, then you'll want to check out The Doonya Bollywood Workout ($25 for three DVDs). I can say with confidence it's one of the most fun dance DVD series I've worked out with to date.

Bollywood-style dance workouts have caught on for good reason, and the two Doonya instructors, Kajal and Priya, are the perfect ambassadors for this high-energy cardio craze. Their infectious smiles and positive energy transcend the screen, but more importantly, quality instruction keeps you connected to your workout from start to finish. The Doonya Workout is a three-part series, so keep reading to learn what to expect from each of the three DVDs.

While there's nothing quite like running outdoors, unruly weather sometimes make it impossible. For those rainy days, there's the trusty treadmill. Whether you are a beginner runner or advanced, we've got a workout for you. From a treadmill workout that mimics running up and down San Francisco hills to another that has you ascending a mountain, you'll swear you're actually running outside.

• Getting started: If you're new to running, try our 40-minute beginner treadmill workout. The workout combines walking and running to get your heart rate up while also priming your body for distance and speed. If you feel like the workout is too easy or hard, play around with the speed, but be sure to give your body time to adjust to the physical demands of running for the first time.
• Walk-Jog workout: Once you're feeling a bit more comfortable on the treadmill, give this workout that mixes walking and jogging a chance. This 60-minute workout alternates between walking briskly, jogging, and running slowly; plan to burn around 300 calories.
• Pyramid intervals: Keep boredom at bay with this pyramid interval treadmill workout. By changing your running speed every minute, you'll also be winning the war against weight gain.

See the more advanced, calorie-busting treadmill workouts after the break!

If you're familiar with the benefits of intervals while breaking a sweat, consider grabbing a jump rope the next time you head out for a run. Similar to intervals, jumping rope is one of the best ways to work out: not only does it burn 330 calories in just 30 minutes, but it also helps strengthen your muscles and improve your posture, all while you increase your endurance and heart rate. But 30 minutes of straight jump roping is a pretty hefty challenge, so incorporate this fat-burning tool into your runs for the best of both worlds.

To make the most of the jump rope, use this inexpensive tool at both the beginning and end of a cardio session. Here's how to incorporate it into a workout:

1. Kick-start your run by warming up with 10 minutes of jumping rope. This will quickly warm up your muscles (preventing injury) and increase your heart rate. The jump rope is also a great tool for improving posture that can easily transition into proper running form. Best part? You can jump up and down, side to side, or forward and backward — the variety is endless. Varying your steps will target different muscles and also prevent boredom, while warming up your entire body.
2. Take to your cardio! If you're at the gym, try this treadmill series, or head outdoors with this run, walk series.
3. Complete your cardio session with an intense burst on the rope. For two minutes, go all out, holding nothing back! Going all out at the end of your workout is especially beneficial if you are training for a race because it mimics the last moments of competition.
4. Cool down with a stretching series or your favorite yoga postures. Don't forget you can use the rope to stretch out your hamstrings and your calves too!

If you're on a mission to strengthen and tone your body, yoga is a complement to your fit life. In the same breath, getting cardio is also necessary for optimal health and weight-loss goals; unfortunately, not all yoga classes offer a heart-pumping workout. To get your kick of cardio during yoga class, a few changes to your practice can help raise your heart rate.

Take the vinyasas: Whether you love or loathe vinyasas, this link between the pose does much more than bring grace and fluidity to your mat. If you want to get in some cardio and make the most of a yoga workout, then you've got to take them all. Even if the teacher says it's your choice on whether you want to go for it, take the vinyasa. Instead of looking at it as your foe, think of it a time to reboot and elevate your heart rate.

Opt for Ashtanga or Bikram: More rigorous yoga practices like Ashtanga, Bikram, or Power Vinyasa bring much more cardio to the practice than a relaxing Restorative or Hatha practice. Even the heated room in Bikram kicks up your heart rate a little bit! If you're a beginner and not sure which class is best for you, call the studio and ask questions. Chances are that whoever is running the front desk will have plenty of insight about which classes are the most active.

Don't bail on tough poses: When the going gets tough in yoga, it's easy to fall out of whatever pose you're on and refuse to give it another go. Don't bail when you experience discomfort. When you feel your heart rate go up, battle through instead of letting go, focus on your breath, and know that this, too, shall pass.

You may feel like a champion when you move through your standard workout routine, but flying through the lowest incline settings on the elliptical isn't helping you achieve the best workout possible. If you're ready to push your body's limits and take your gym routine to the next level, these four tips will help you make the most of your workout time.

Have a plan: If you just hit "quick start" and don't switch up anything during your workout, you're not making the most of precious workout time. It may take another extra minute to input all your information, but when you do, you're putting yourself in the best position to get the best workout for your body's needs. Instead of going basic, customize a workout that is suited for your needs. Try this 40-minute elliptical plan to kick boredom to the curb or a 30-minute elliptical workout that works out your whole body.

Increase the incline: Kicking up the incline isn't just for treadmill time; it makes a huge difference on the elliptical, as well. Bumping up your incline on the elliptical helps target different muscle groups and forces your whole body to put in more effort and work out harder.

Keep reading for two more helpful tips to make the most of your elliptical workout.