If you regularly do cardio workouts at the gym, things can get stale really fast.
Cool down for four minutes.
Repeat eight times for a complete cardio session.
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Choose your level at left and repeat the circuit eight times to complete your session.
A.Find a resistance that feels like you’re on a moderate hill.
Warm-up for 15 minutes, moderate effort (RPE 5).
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B.Hill climb 1: Stay seated, use moderate resistance (RPE 6).
Recover by pedaling downhill in easy gear (RPE 2).
C.Hill climb 2: Stay seated, increase resistance (RPE 7).
Recover by pedaling downhill in easy gear (RPE 2).
Recover by pedaling downhill in easy gear (RPE 2).
E.Hill climb 4: Sit halfway up the hill, then stand using hard resistance (RPE 8).
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Recover by pedaling downhill in easy gear (RPE 2).
F.Hill climb 5: Stand the entire way using moderate resistance (RPE 7).
Recover by pedaling downhill in easy gear (RPE 2).
G.Hill climb 6: Stand the entire way using hard resistance (RPE 9).
Recover by pedaling downhill in easy gear (RPE 2).
A.Warm up for 15 minutes, moderate effort (RPE 5).
Pedal hard for 10 seconds, remain seated (RPE 8).
Recover for 1 minute (RPE 3).
B.Pedal hard for 20 seconds, remain seated (RPE 8).
Recover for 1 minute (RPE 3).
C.Pedal hard for 30 seconds, remain seated (RPE 8).
Recover for 2 minutes (RPE 3).
Pedal hard for 10 seconds, standing up (RPE 8).
Sit back down and recover for 1 minute (RPE 3).
D.Pedal hard for 15 seconds, standing up (RPE 8).
Sit back down and recover for 1 minute (RPE 3).
E.Pedal hard for 20 seconds, standing up (RPE 8).
Sit back down and recover for 2 minutes (RPE 3).
F.Ride 5 minutes at RPE 5, then cool down for 5 minutes at RPE 3.
You’ll blast fat and calories and tone your lower body.
Note: Calories-burned is an average estimate.
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How many calories you burn will depend on multiple factors such as body composition, genetics and more.
Trainer tip:RPM is the number of times you turn (rotate) the pedals per minute.
To get an even better workout, go hands-free and pump your arms, as if you were running.
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Be sure to keep the incline of your treadmill at 1% throughout the workout.
If the pace seems too fast, modify to suit your fitness level.
Weekly Cardio Workout Plan for the Gym
Not sure how much cardio to do in a week?
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Try this 7-day plan from Jenny Hadfield, author of “Running for Mortals.”
B.2 minutes: Take it up a notch (RPE 6).
C.1 minute: RPE 5
D.2 minutes: Take it up to RPE 7, where speech gets choppy.
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E.1 minute: RPE 5
F.3 minutes: Go at a fast pace (RPE 8).
G.Reverse order, returning to RPE 5 for 1 minute and so on.
Calories burned:107 (walk) to 278 (run), based on a 140-pound woman.
Try 35 minutes of longer bursts.
A.5 minutes: Warm up at an easy RPE 4 pace.
B.2 minutes: Go at a moderate RPE 5 pace.
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C.3 minutes: Pick it up to a brisk RPE 7 pace.
E.4 minutes: Speed up to RPE 7.
A.5 minutes: Warm up at an easy pace, reaching RPE 5.
You’ll alternate 1 minute at a steady pace with varying 1-minute bursts.
(The cardio workout at the gym also works for the elliptical or stair climber.)
Do the highest level you could.
Hate to clock it?
Sing six choruses of “99 Bottles of Beer,” then return to your walk or jog.
Try this cross-training routine from Todd Durkin, owner of Fitness Quest 10 in San Diego, California.
Level 1
A.0:00-5:00: Warm up, 3.5 MPH, 0%.
B.5:00-7:00: Speed-walk, 4.0 MPH, 0%.
E.33:00-38:00: Cool down, 3.5 MPH, 0%.
Level 2
A.0-5:00: Warm-up, 3.5 MPH, 0%.
E.39:00-45:00: Cool-down, 3.5 MPH, 0%.
C.10:00-12:00: Sprint (6.0-7.0 MPH, 0%) or speed-walk (3.8 MPH, 10%).
E.47:00-52:00: Cool down, 3.5 MPH, 0%.
Adapted fromThe Hollywood Trainer Weight-Loss Planby Jeanette Jenkins with permission of G.P.
Putnam’s Sons, a member of the Penguin Group USA.
Copyright 2007 by Jeanette Jenkins.
Calories burned: 161 (walking); 191 (jogging)
