cardio workouts

by Lizzie Fuhr

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.

Elliptical

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.

by Lizzie Fuhr

There's no one-size-fits-all rule when it comes to finding the "best" cardio workout, but with a little research, you can determine the right cardio workout for your needs. If you're ready to stick to your fit game plan once and for all, take the following points into consideration.

Be honest about injuries: For anyone brand-new to a cardio program, talk to your doctor or physical therapist about the most suitable options. If your knees or hips have given you issues in the past, your doctor might explain that a low-impact workout is best. Take their advice to heart and understand that training for a marathon may not be the best at this time. If you have any concerns whatsoever, be sure to consult your physician before you start anything new.

Get real about your goals: Is this just about getting your heart pumping every day? Are you trying to take off a significant amount of weight? Long-term health goals will inform your cardio choices. Someone who wants to improve their heart health will benefit from working out at a steady pace, but this alone won't make pounds fly off the scale. The best workouts for weight loss typically include some form of interval training, alternating between periods of pushing your body to the max and rest periods. Try a Tabata workout that burns a ton of calories for an effective workout for weight loss.

Keep reading for two more things to consider when choosing a cardio workout.

by Leta Shy

What's not to love about high-intensity interval training? Not only does HIIT save you time, but it also burns tons of calories, both while you work out and after (even if you're doing nothing at all!). One of our favorite ways to HIIT is Tabata, a type of workout that combines 20 seconds of intense bursts of workouts with 10 seconds of rest in four-minute rounds. Does a short and effective sound good to you? Get started here.

1. Printable Tabata workout: Take it with you; this printable Tabata workout may be the only thing you need all Summer. Packed with so many different types of moves, from backward lunges to burpees, so you don't get bored, this workout will keep you interested in your workout while you burn major calories.
2. 10-minute, no equipment Tabata: For an all-in-one workout, just press play. This 10-minute Tabata workout video combines two Tabata sets with a short warmup and cooldown to get you in and out in just 10 minutes! All you have to do is follow along.
3. And another: Can't get enough of our Tabata workouts? This 10-minute Tabata video workout adds even more intensity to your routine. Play it back to back with the above or on its own for an effective, intense workout.
4. Tabata mashup: Two classic moves, one killer workout. This Tabata mashup workout video combines 20 seconds of push-ups and 20 seconds of squats, along with short rest intervals, for a sweat-inducing HIIT workout.
5. Eight-minute Tabata: Don't have time for a long workout? Tabata makes a great quick and effective workout for when time is limited. This eight-minute Tabata workout is basically two rounds of Tabata, so if you decide to do more, you can repeat this workout.
6. Living room Tabata: Too hot or wet to run outside? Amp up your cardio routine with this printable home Tabata workout. Perfect for any small space, it'll have you doing heart-rate-raising moves like mountain climbers and squat jumps to burn calories fast.

by Lizzie Fuhr

If you only have a short window to spare for a midday workout, try this challenging 20-minute treadmill routine. Beyond switching up the speed every two minutes, you'll also be changing the incline, which challenges the body to work even harder. Even after this short cardio session, you'll feel light, energized, and ready to power through the rest of your day. Keep reading for the 20-minute plan.

by Michele Foley

I had written cardio kickboxing off as a '90s fitness fad made popular by late-night infomercials. But after taking a class at Equinox, I'm mad at letting myself miss out on such an amazing workout all these years. Never boring, cardio kickboxing is a challenge in technique, endurance, and concentration. It's also great for time-pressed individuals looking to lose weight fast. In as little as 30 minutes, you can expect to burn more calories doing cardio kickboxing than you would in other hour-long, aerobic-based workouts. Liz LeFrois, group fitness instructor at Equinox and Master Kickboxing instructor, recently shared with us what to expect when taking cardio kickboxing for the first time and who is best suited for this intense workout.

What should you expect? Make no mistake, this is a fast-paced class that will have you sweating buckets. The high-intensity workout fuses together kicks, punches, and jumps into quick combinations that keep the body moving. "Some people get frustrated because it's hard to do it properly," says Liz. "But just as in anything new that you learn, it comes with time." Liz says the key to doing well in cardio kickboxing is being focused and alert during class. This will help you keep up with the moves and easily piece together the combinations. "Even if you are not feeling successful the first couple rounds, don't stop going to the classes; it gets easier."

What kind of person should try cardio kickboxing? Cardio kickboxing is a must for those who are looking to lose weight or build up heart health. It's a major calorie-torcher: one 30-minute class burns over 300 calories! Because the classes are relatively short and the combinations are constantly changing, cardio kickboxing is also great for those who get bored easily. The only requirement, Liz says, is "to be ready to work and be in the moment." Because concentration is a prerequisite for these classes, Liz says kickboxing can also be a great mental workout and huge stress reliever. "A cardio kickbox class is great if you are having a bad day because you'll forget all about it."

Check out Liz's secrets for taking a cardio kickboxing class after the break!

by Emily Bibb

Bored of your usual interval workout? Keep things fresh, literally, by hopping in the pool. Known to help reduce belly fat, intervals can be practiced beyond the bike or treadmill. Although this swim workout has a little bit of everything, the middle portion includes a few short bursts where you play with stroke and speed. This workout is great for days in between lengthy endurance runs. And don't skip the always-important long warmdown to finish the workout.

Check out the complete workout after the break.

by Lizzie Fuhr

Instead of spending your whole workout on a single piece of equipment, start machine-hopping around the gym. This triple-threat workout has you on the stationary bike for 15 minutes, then the elliptical, and finally ending on a powerful note with the treadmill. By keeping you on your toes, it leaves little chance of getting bored, but you can expect to build up some serious sweat.

Stationary Bike

Time	RPM	Resistance
00:00 - 05:00	45	Low
05:00 - 10:00	75	Medium
10:00 - 12:00	90	Medium
12:00 - 15:00	75	Low

Elliptical

Time	SPM	Resistance
00:00 - 03:00	130	4
03:00 - 06:00	140	6
06:00 - 09:00	140	8
09:00 - 12:00	130	6
12:00 - 15:00	130	5

Keep reading for the final segment of the workout.

by Emily Bibb

Now that you have 10 reasons to start swimming, it's time to jump in that pool! With Summer approaching, swimming is an optimal cardio workout as well as a great way to cross train for runners and cyclists. If you're just getting into the "swim" of things, begin with this beginner's swim, then take your shot at the workout below. To keep things fresh, it offers a little bit of everything — including all four strokes (freestyle, backstroke, butterfly, breaststroke).

Check out the workout after the break.

by Leta Shy

Around here, there's no exercise we don't love; yoga, running, and rock climbing all have a place in our hearts. But we don't discount the most unassuming exercise of all, walking. It's a great no-fuss way to exercise (all you need are comfortable walking shoes!), and a moderately intense pace — 100 steps per minute — is the key to losing weight.

If you're in the mood for taking advantage of the season's long nights with more walks, investing in a pedometer or fitness tracker is a good idea. You'll know exactly how many steps you take each day, which can keep you on the right track with your goals. In honor of National Walking Day (today!), here are some more benefits of walking that you can look forward to!

• It's a moderate calorie burner: Walking at a 20-minute-mile pace burns about 103 calories every hour, which is not too shabby. And if you pick up your pace, you can burn a few calories more an hour — a 15-minute-mile pace will burn about 118 calories. Add a few more movements to your walk, and you've got a veritable cardio routine going on.

Check out more benefits of walking after the break.