MACHINE: BikeTIME: 18 minutesTRAINER: Meka Gibson, C.S.C.S., Miami “The key to this workout is to keep increasing resistance on the bike while maintaining your speed. Try not to let your RPMs slip even as you build intensity.”TIME: 1 min RPM: 70-80 LEVEL: 5 (about 60% of max heart rate)TIME: 1 min RPM: 80-85 LEVEL: 6TIME: 1 min RPM: 80-85 LEVEL: 7TIME: 1 min RPM: 80-85 LEVEL: 8TIME: 1 min RPM: 80-85 LEVEL: 9TIME: 1 min RPM: 80-85 LEVEL: 10TIME: 1 min RPM: 80-85 LEVEL: 9TIME: 1 min RPM: 80-85 LEVEL: 8TIME: 1 min RPM: 80-85 LEVEL: 7TIME: 1 min RPM: 80-85 LEVEL: 6TIME: 1 min RPM: 80-85 LEVEL: 5TIME: 1 min RPM: 80-85 LEVEL: 4TIME: 2 min RPM: 80-85 LEVEL: 3
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MUSCLES AND MEDITATION
MACHINE: BikeTIME: About 30 minutesTRAINER: Holly Rilinger“This routine combines a meditation, intervals, and strength moves for a complete body and mind workout. Start with the meditation to bring more awareness and intensity to the exercise sequences, and let go of any stressor tension you have.”SEATED MEDITATION (5 MIN.)Sit upright, legs crossed and hands resting on your knees. Close your eyes and start to turn your attention to your breath. Thoughts will come and go; try to let them go as soon as you realize you are thinking. Let your day go as you focus on your inhale and your exhale.ON THE BIKEWarm up at a moderate pace (5 min.)Seated sprint (low resistance) (30 sec.)Recover at moderate pace (1 min.) Seated hill climb, high resistance (30 sec.) Recover at moderate pace (1 min.) Standing hill climb, high resistance (30 sec.)Recover at moderate pace (1 min.)OFF THE BIKESquats (30 sec.)Rest (30 sec.)Pushups (30 sec.)Rest (30 sec.)Repeat on/off bike sequence 3 times. Finish with stretch and seated meditation (5 min.).SEE ALSO:Fat Burning Interval Training Workout
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HIIT CHALLENGE
Workout in the image aboveMACHINE: Treadmill TIME: About 20 minutes.TRAINER: Rachel Robinson, Barry’s Bootcamp, Miami “This workout progresses in difficulty, bringing in high-intensity intervals to maximize effectiveness. It also incorporates some leg-sculpting moves, including the outer and inner thighs, which aren’t usually engaged on the treadmill.” The speeds here are just guidelines; adjust accordingly based on your ability.SEE ALSO: 19 Kick-Butt Cardio Workouts
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Change it up cardio
Workout in the image aboveTIME: 30 minutes TRAINER: Gina Lombardi, N.S.C.A.-C.P.T., Author, Deadline Fitness “This is one of my go-to boredom-busting cardio workouts that’s perfect for when you’re at the gym with lots of different equipment at hand. You’ll work different muscles by using diverse movement patterns on the various machines. Plus, constantly switching it up keeps things interesting!”
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BURN AND TONE
MACHINE: Treadmill TIME: 20 minutes TRAINER: S.J. McShane “Warm up, then do as many rounds as possible in 15 minutes of these HIIT treadmill sequences, which mix in sprints with body-weight exercises.”TIME: 5 min. PACE: Warmup, walking or jogging on treadmillTIME: 30 sec. PACE: SprintGet off treadmill and do the following strength moves:10 Pushups 15 Squats ot Jump Lunges 20 Triceps Dips off treadmill deckTIME: 1 min. PACE: Walking lunges on treadmill, slow paceRepeat everything but warmup for 15 min.SEE ALSO: 3 Fat Burning Circuit Workouts
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TREADMILL TONE-UP
MACHINE: Treadmill TIME: About 30 minutes TRAINER: Jacqueline Kasen, Anatomy at 1220, Miami Beach, FL “Before you hop on the treadmill, use a roller to release any tight spots, and do a dynamic warmup, such as high knees, butt kicks, and leg swings. Stay at base pace longer to recover if necessary, and adjust according to your ability.”TIME: 5 min. INCLINE: 1% PACE: Brisk walk, progressing to light jogTIME: 1 min. INCLINE: 5% PACE: Slow speed slightlyTIME: 6 min. INCLINE: 5% PACE: Turn sideways, holding handlebars; side steps into squats. Alternate sides every minute for 3 rounds total.TIME: 3 min. INCLINE: 1% PACE: Recover with brisk walk or light jogTIME: 3 min. INCLINE: 10% PACE: Straddle treadmill, increasing speed to 9–11 mph. Holding handlebars and keeping left foot planted on side of treadmill, pedal right foot on deck, as if pushing off skateboard for 30 sec. Switch sides and repeat; do 3 rounds per side.TIME: 3 min. INCLINE: 1% PACE: Recover with brisk walk or light jogTIME: 3 min. INCLINE: 1% PACE: Slow treadmill to 2–5 mph; straddle deck. Get into a plank position with hands on sides and feet on moving belt. Do mountain climbers for 30 sec. Stand up and straddle treadmill to recover. Complete 2 sets.TIME: 5 min. INCLINE: 1% PACE: Cool down with brisk walk or light jog
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DOUBLE TROUBLE
MACHINE: Treadmill TIME: VariesTRAINER: Darlene Rosa, Pier Trainer at The Sports Center at Chelsea Piers, New York “Pick the treadmill workout that matches your mood or goal—a longer run for endurance, hill sprints for power. Use your rate of perceived exertion (RPE) for intensity. Finish with the strength moves.”Workout 1: Building StaminaTIME: 5-10 min. PACE: Warmup jog at comfortable paceTIME: 3 min. PACE: Run at hard but manageable pace (RPE 8 out of 10)TIME: 2 min. PACE: Recover at conversational pace (RPE 4–5 out of 10)TIME: 3 min. PACE: Run at hard but manageable pace (RPE 8.5 out of 10)TIME: 2 min. PACE: Recover at conversational pace (RPE 4–5 out of 10)TIME: 3 min. PACE: Run at hard but manageable pace (RPE 9 out of 10)TIME: 2 min. PACE: Recover at conversational pace (RPE 4–5 out of 10)TIME: 3 min. PACE: Run at hard but manageable pace (RPE 8 out of 10)TIME: 3 min. PACE: Recover at conversational pace (RPE 4–5 out of 10)Workout 2: Hill PowerTIME: 5-7 min. INCLINE: 0% PACE: Warm up at comfortable paceTIME: 10-30 sec. INCLINE: 4-7% PACE: Run fastTIME: 1–2 min. INCLINE: 1% PACE: Walk or jog for recoveryTIME: 10-30 sec. INCLINE: 4-7% PACE: Run fastTIME: 1–2 min. INCLINE: 1% PACE: Walk or jog for recoveryTIME: 10-30 sec. INCLINE: 4-7% PACE: Run fastTIME: 1–2 min. INCLINE: 1% PACE: Walk or jog for recoveryTIME: 10-30 sec. INCLINE: 4-7% PACE: Run fastTIME: 1–2 min. INCLINE: 1% PACE: Walk or jog for recoveryWorkout 3: Strength MovesDo this series 1–3 times throughExplosive Squat Jumps (5 reps)Reverse Lunges To Knee Drive (10 reps per leg)Lateral Lunges (10 reps per leg) Single-Leg Bridges (5 reps; hold each repeat the top for 3 sec.) Deadbug Hold (20 sec.)
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The Sweaty 10-10-10
MACHINE: Treadmill TIME: 30 minutes TRAINER: Lena Marti, Trainer, Coach Lee Fitness, New York “Do this workout to a playlist with kick-ass songs to pump you up when you need it.” TIME: 10 min. PACE: Power Climb: 3.5–4.5 mph 13–15% incline, 1 min. Recover 6–8% incline; 30 sec. Repeat 6 times. Reduce incline to 1% and walk or jog for final minute. TIME: 10 min. PACE: Sprint:45 sec. as fast as possible 45 sec. recovery, 1% incline TIME: 10 min. PACE: Hill Builds: 45 sec. jog or run, 3% incline 45 sec. jog or run, 5 % incline 30 sec. jog or run, 7% incline Final 1 min. recovery, 1% incline SEE ALSO: Torch Fat in 20 Minutes
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ON AND OFF
MACHINE: RowerTIME: About 18 minutesTRAINER: Simon Lawson, Instructor at the Fhitting Room, New York “This interval-based rowing workout intersperses rowing for a designated distance followed by six different off-the-machine exercises to keep your heart rate elevated while strengthening muscles.” Row 500 meters 10 Squat Thrusts 20 Mountain Climbers 30 Bicycle Crunches Row 400 meters 30 Skaters 20 Shoulder Taps 10 BurpeesRow 300 meters 10 Squat Thrusts 20 Mountain Climbers 30 Bicycle Crunches Row 200 meters30 Skaters20 Shoulder Taps 10 Burpees SEE ALSO:10 Workouts to Boost Your Metabolism
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Edgar Artiga
UP THE LADDER
MACHINE: Rower TIME: 14 minutes TRAINER: Molly Galbraith, C.S.C.S., Co-founder, Girls Gone Strong “This rowing ladder is a great finisher after a lower-body workout or as a stand-alone routine when you’re short on time.” TIME: 3 min. PACE: Warmup (light rowing) TIME: 10 sec./50 sec. PACE: Hard/moderate TIME: 20 sec./40 sec. PACE: Hard/moderate TIME: 30 sec./30 sec. PACE: Hard/moderate TIME: 40 sec./20 sec. PACE: Hard/moderate TIME: 10 sec./50 sec.PACE: Hard/moderate TIME: 20 sec./40 sec. PACE: Hard/moderate TIME: 30 sec./30 sec. PACE: Hard/moderate TIME: 40 sec./20 sec. PACE: Hard/moderate TIME: 3 min. PACE: CooldownSEE ALSO: Your 30-Minute Lunchtime Workout
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shutterstock
TABATA TRAINING
MACHINE: Elliptical TIME: 20 minutesTRAINER: S.J. McShane “You can do Tabata workouts, which alternate 20 seconds of intensity with 10 seconds of recovery, with almost any type of equipment. But the elliptical is a nice option because you can recover fairly easily without having to change position.” WARMUP (5 min.) Moderate intensity SPRINT (20 sec.) All-out intensity RECOVER (10 sec.) Moving very slowly to catch your breath REPEAT All but warmup for 4 min., rest 1 min., and repeat twice more
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Michael Neveuz/Stockfitpix.com
Reader’s Choice
MACHINE: Cardio machine of your choice TIME: 50 minutes TRAINER: Raquel Ribacoff, group fitness manager, Equinox Fitness, Woodbury, NY “You can do this challenging VO2 Max pyramid workout on any piece of cardio equipment, whether that’s the treadmill, stationary bike, elliptical, stairclimber, or my favorite, the erg. Try to be competitive with your own times.” TIME: 10 min. PACE: WarmupTIME: 1 min. PACE: Hard (maximum effort; intensity 9 or 10 of 10) TIME: 1:30 min. PACE: Easy (recover; intensity 4 or 5 out of 10) TIME: 2 min. PACE: Hard TIME: 1:30 min. PACE: Easy TIME: 3 min. PACE: Hard TIME: 1:30 min. PACE: Easy TIME: 4 min. PACE: Hard TIME:1:30 min. PACE: Easy TIME: 5 min. PACE: Hard TIME: 1:30 min. PACE: Easy TIME: 4 min. PACE: Hard TIME: 1:30 min. PACE: Easy TIME: 3 min. PACE: Hard TIME: 1:30 min. PACE: Easy TIME: 3 min. PACE: Hard TIME: 1:30 min. PACE: Easy TIME: 1 min. PACE: Hard TIME: 1:30 min. PACE: Easy *Start at a slow and steady stroke rate for 2 min., then increase it every 2 min. to 22, 24, 26, 28, and 30. Focus on form, including drive, recovery, and range.
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peathegee inc/getty images
STAIRCLIMBS
TIME: 15–45 minutesTRAINER: S.J. McShane“You can do this workout indoors on a flight of stairs or outside on stadium bleachers. Either way, you’ll boost your heart rate and sculpt your muscles—especially your legs and butt. Do this circuit 3–5 times through.” Warm up with a power walk or light jog(5 min.)Run to top of stairs, 80–100% maxAt top of stairs, do 10–15 pushups Jog down stairsFrop-hop up stairs, do 10–15 pushupsJog down stairs, and do 5-10 pushups Lunge up stairs, try to skip every other step At top of stairs, do 10–20 jump lunges Jog down stairs SEE ALSO: Amanda Latona’s Workout You Can Do Anywhere
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FULL-BODY CARDIO CIRCUIT
TIME: 20–30 minutes TRAINER: Molly Galbraith, C.S.C.S., Co-founder, Girls Gone Strong“Often, when people think of cardio workouts, they think of slogging away on the treadmill or elliptical for hours as a time. What many people don’t realize is that they can get a great cardio workout at home with just their body weight and a set of stairs.” Rest 15–30 sec. between exercises and 60–90 sec. between rounds. Repeat for 4–6 total rounds. Body-weight squat (15 reps)Forward or backward bear crawl (5 yards; 5 reps)Reverse Lunge (10 reps per leg)Pushup (10 reps)Flight of stairs (2 times)
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NONSTOP ACTION
TIME: 20–25 minutes TRAINER: Julie Lohre, trainer and IFBB Fitness Pro “Start by warming up with 100 jumping jacks, then stretch. Keep moving throughout each circuit, resting 1 min. at the end of each. Finish with a 500m row or 100 jumps with a rope. The pace will keep you constantly moving and sweating as you torch calories while you strengthen your whole body.” Circuit 1Mountain Climbers (50 reps)Lying Leg Raises (25 reps)Hollow Body Hold (30 sec.)Air Squats (50 reps)Plank Hand to Elbows (20 reps)Rest 1 min., then repeatCircuit 2Hand-to-Foot Ball Passes (20 reps)Jump Rope (1 min.)Plank Hold (1 min.)Bench Step/Jump-Ups (no weight; 20 reps) Upward Hip Thrusts (25 reps)Rest 1 min., then repeat
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HIIT CIRCUITS
TIME: About 30 minutes TRAINER: Simon Lawson, instructor at the Fhitting Room, New York “Complete each group of exercises for a total of 4 rounds without rest before moving on to the next cluster. After completing the 4 rounds, try to take no more than 1 min. of rest between each grouping of exercises in an effort to keep your heart rate elevated.” 4 ROUNDSButt Kicks (30 sec.)Kettlebell Swings (45 sec.)Cross-Body Knees on the Left (30 sec.)Cross-Body Knees on the Right (30 sec.) 4 ROUNDSJump Squats (30 sec.)Kettlebell Push Press (45 sec.) Front Kicks, Left Leg (30 sec.) Front Kicks, Right Leg (30 sec.) 4 ROUNDSJumping Lunges (30 sec.)Kettlebell Sumo Deadlift High Pulls (45 sec.)Side Kicks, Left Leg (30 sec.)Side Kicks, Right Leg (30 sec.) 4 ROUNDSQuick Feet (30 sec.)Kettlebell Thrusters (45 sec.)Lateral Lunge to Front Kick, Left Leg (30 sec.)Lateral Lunge to Front Kick, Right Leg (30 sec.)
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David Jackle/Getty Images
EXTENDED CLIMB
MACHINE: Stairmaster TIME: 45 minutes TRAINER:Latorya Watts, 2x IFBB Olympia Figure Champ “This is a heart-pumping, booty-building workout and is one of my favorite cardio routines that I use to get ready for a competition. Use a StepMill; the rotating stairs present a great challenge!” TIME: 2 min. LEVEL: 4-5 PACE: WarmupTIME: 1 min. LEVEL: 8 PACE: Skip every other step TIME: 1 min. LEVEL: 4 PACE: Single step recoveryrepeat 1 minute intervals 4 timesTIME: 1 min. LEVEL: 10 PACE: Boost speed/resistance (high intensity)TIME: 2 min LEVEL: 5 PACE: Single step/recovery repeat 4 timesTIME: 20 sec. LEVEL: 15+ PACE: Sprint TIME: 40 sec. LEVEL: 5 PACE: Single Step/recovery repeat 8 times TIME: 40 sec. LEVEL: 2 PACE: Wide jump squat (on the machine; as the step rotates downward, lightly jump both feet into a wide squat onto next step) TIME: 20 sec. LEVEL: 2 PACE: Narrow jump squat (from above position, on the machine; lightly jump feet together into a squat as step rotates) Repeat 4 timesTIME: 1 min. LEVEL: 4 PACE: Side steps, leading with left leg TIME: 1 min. LEVEL: 4 PACE: Side steps, leading with right leg Repeat 4 times TIME: 2 min. LEVEL: 4 PACE: Reverse climb (hold handles)TIME: 5 min. LEVEL: 4 PACE: Cooldown
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shutterstock
BUTT BUSTER
MACHINE: StairmasterTIME: 25 minutesTRAINER: Julie Lohre, Trainer and IFBB Fitness Pro “Few pieces of cardio equipment are better suited to target the glutes than the stepper. This routine blasts calories, while helping you tighten and define your assets in a way that guarantees no boredom!” TIME: Minute 1-3 PACE: Warmup, steady pace TIME: Minute 4 PACE: Increase by 2–3 levels, faster pace TIME: Minute 5 PACE: Get off stepper and do 50 weighted hip raises (weight plate on hips) TIME: Minute 6-9 PACE: Get back on stepper, moderate pace; use full range of motion through each step TIME: Minute 10 PACE: Increase by 2–3 levels, faster pace TIME: Minute 11 PACE: Get off stepper and do 25 kickbacks per leg TIME: Minute 12-14 PACE: Get back on stepper, at slightly slower pace. Focus on squeezing glutes with each step up, exaggerate length of each step; go through full range of motion. TIME: Minute 15-16 PACE: Increase by 2–3 levels, faster pace; keep each step shallow and fast TIME: Minute 17 PACE: Get off stepper; do a 1-min. plank hold TIME: Minute 18-21 PACE: Get back on stepper, moderate pace; keep abs tight, focus on breath TIME: Minute 22 PACE: Sprint: go as fast as you can for 1 min. while using a full range of motion TIME: Minute 23-25 PACE: Moderate to slow pace, recovery SEE ALSO:5 Butt-Boosting Workouts
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DEADLY STAIRS
MACHINE: Stairmaster TIME: 15 minutesTRAINER: Lena Marti, Trainer, Coach Lee Fitness, New York “This two-part workout includes intervals that vary by time and step count, so you stay engaged the entire time.” TIME: 20 sec. LEVEL: 14-19TIME: 30 sec. LEVEL: 4-7*Repeat sequence for a total of 15 minutesTIME: 15 min. COUNT YOUR STEPS: Next, take 20 steps at level 14–19, then take 30 steps at level 4–7 (recovery). Repeat for a total of 15 min.
“The key to this workout is to keep increasing resistance on the bike while maintaining your speed. Try not to let your RPMs slip even as you build intensity.”
TIME: 1 min RPM: 70-80 LEVEL: 5 (about 60% of max heart rate)
“This routine combines a meditation, intervals, and strength moves for a complete body and mind workout. Start with the meditation to bring more awareness and intensity to the exercise sequences, and let go of any stressor tension you have.”
SEATED MEDITATION (5 MIN.)
Sit upright, legs crossed and hands resting on your knees. Close your eyes and start to turn your attention to your breath. Thoughts will come and go; try to let them go as soon as you realize you are thinking. Let your day go as you focus on your inhale and your exhale.
ON THE BIKE
Warm up at a moderate pace (5 min.)
Seated sprint (low resistance) (30 sec.)
Recover at moderate pace (1 min.)
Seated hill climb, high resistance (30 sec.)
Recover at moderate pace (1 min.)
Standing hill climb, high resistance (30 sec.)
Recover at moderate pace (1 min.)
OFF THE BIKE
Squats (30 sec.)
Rest (30 sec.)
Pushups (30 sec.)
Rest (30 sec.)
Repeat on/off bike sequence 3 times. Finish with stretch and seated meditation (5 min.).
“This workout progresses in difficulty, bringing in high-intensity intervals to maximize effectiveness. It also incorporates some leg-sculpting moves, including the outer and inner thighs, which aren’t usually engaged on the treadmill.” The speeds here are just guidelines; adjust accordingly based on your ability.
“This is one of my go-to boredom-busting cardio workouts that’s perfect for when you’re at the gym with lots of different equipment at hand. You’ll work different muscles by using diverse movement patterns on the various machines. Plus, constantly switching it up keeps things interesting!”
BURN AND TONE
MACHINE: Treadmill
TIME: 20 minutes
TRAINER: S.J. McShane
“Warm up, then do as many rounds as possible in 15 minutes of these HIIT treadmill sequences, which mix in sprints with body-weight exercises.”
TIME: 5 min. PACE: Warmup, walking or jogging on treadmill
TIME: 30 sec. PACE: Sprint
Get off treadmill and do the following strength moves:
10 Pushups
15 Squats ot Jump Lunges
20 Triceps Dips off treadmill deck
TIME: 1 min. PACE: Walking lunges on treadmill, slow pace
TRAINER: Jacqueline Kasen, Anatomy at 1220, Miami Beach, FL
“Before you hop on the treadmill, use a roller to release any tight spots, and do a dynamic warmup, such as high knees, butt kicks, and leg swings. Stay at base pace longer to recover if necessary, and adjust according to your ability.”
TIME: 5 min. INCLINE: 1% PACE: Brisk walk, progressing to light jog
TIME: 1 min. INCLINE: 5% PACE: Slow speed slightly
TIME: 6 min. INCLINE: 5% PACE: Turn sideways, holding handlebars; side steps into squats. Alternate sides every minute for 3 rounds total.
TIME: 3 min. INCLINE: 1% PACE: Recover with brisk walk or light jog
TIME: 3 min. INCLINE: 10% PACE: Straddle treadmill, increasing speed to 9–11 mph. Holding handlebars and keeping left foot planted on side of treadmill, pedal right foot on deck, as if pushing off skateboard for 30 sec. Switch sides and repeat; do 3 rounds per side.
TIME: 3 min. INCLINE: 1% PACE: Recover with brisk walk or light jog
TIME: 3 min. INCLINE: 1% PACE: Slow treadmill to 2–5 mph; straddle deck. Get into a plank position with hands on sides and feet on moving belt. Do mountain climbers for 30 sec. Stand up and straddle treadmill to recover. Complete 2 sets.
TIME: 5 min. INCLINE: 1% PACE: Cool down with brisk walk or light jog
DOUBLE TROUBLE
MACHINE: Treadmill
TIME: Varies
TRAINER: Darlene Rosa, Pier Trainer at The Sports Center at Chelsea Piers, New York
“Pick the treadmill workout that matches your mood or goal—a longer run for endurance, hill sprints for power. Use your rate of perceived exertion (RPE) for intensity. Finish with the strength moves.”
Workout 1: Building Stamina
TIME: 5-10 min. PACE: Warmup jog at comfortable pace
TIME: 3 min. PACE: Run at hard but manageable pace (RPE 8 out of 10)
TIME: 2 min. PACE: Recover at conversational pace (RPE 4–5 out of 10)
TIME: 3 min. PACE: Run at hard but manageable pace (RPE 8.5 out of 10)
TIME: 2 min. PACE: Recover at conversational pace (RPE 4–5 out of 10)
TIME: 3 min. PACE: Run at hard but manageable pace (RPE 9 out of 10)
TIME: 2 min. PACE: Recover at conversational pace (RPE 4–5 out of 10)
TIME: 3 min. PACE: Run at hard but manageable pace (RPE 8 out of 10)
TIME: 3 min. PACE: Recover at conversational pace (RPE 4–5 out of 10)
Workout 2: Hill Power
TIME: 5-7 min. INCLINE: 0% PACE: Warm up at comfortable pace
TIME: 10-30 sec. INCLINE: 4-7% PACE: Run fast
TIME: 1–2 min. INCLINE: 1% PACE: Walk or jog for recovery
TIME: 10-30 sec. INCLINE: 4-7% PACE: Run fast
TIME: 1–2 min. INCLINE: 1% PACE: Walk or jog for recovery
TIME: 10-30 sec. INCLINE: 4-7% PACE: Run fast
TIME: 1–2 min. INCLINE: 1% PACE: Walk or jog for recovery
TIME: 10-30 sec. INCLINE: 4-7% PACE: Run fast
TIME: 1–2 min. INCLINE: 1% PACE: Walk or jog for recovery
Workout 3: Strength Moves
Do this series 1–3 times through
Explosive Squat Jumps (5 reps)
Reverse Lunges To Knee Drive (10 reps per leg)
Lateral Lunges (10 reps per leg)
Single-Leg Bridges (5 reps; hold each repeat the top for 3 sec.)
Deadbug Hold (20 sec.)
The Sweaty 10-10-10
MACHINE: Treadmill
TIME:30 minutes
TRAINER: Lena Marti, Trainer, Coach Lee Fitness, New York
“Do this workout to a playlist with kick-ass songs to pump you up when you need it.”
TIME: 10 min. PACE: Power Climb:
3.5–4.5 mph 13–15% incline, 1 min.
Recover 6–8% incline; 30 sec. Repeat 6 times.
Reduce incline to 1% and walk or jog for final minute.
TRAINER: Simon Lawson, Instructor at the Fhitting Room, New York
“This interval-based rowing workout intersperses rowing for a designated distance followed by six different off-the-machine exercises to keep your heart rate elevated while strengthening muscles.”
“You can do Tabata workouts, which alternate 20 seconds of intensity with 10 seconds of recovery, with almost any type of equipment. But the elliptical is a nice option because you can recover fairly easily without having to change position.”
WARMUP (5 min.) Moderate intensity
SPRINT(20 sec.) All-out intensity
RECOVER (10 sec.) Moving very slowly to catch your breath
REPEAT All but warmup for 4 min., rest 1 min., and repeat twice more
Reader's Choice
MACHINE: Cardio machine of your choice
TIME:50 minutes
TRAINER: Raquel Ribacoff, group fitness manager, Equinox Fitness, Woodbury, NY
“You can do this challenging VO2 Max pyramid workout on any piece of cardio equipment, whether that’s the treadmill, stationary bike, elliptical, stairclimber, or my favorite, the erg. Try to be competitive with your own times.”
TIME: 10 min. PACE: Warmup
TIME: 1 min. PACE:Hard (maximum effort; intensity 9 or 10 of 10)
TIME: 1:30 min. PACE:Easy (recover; intensity 4 or 5 out of 10)
TIME: 2 min. PACE:Hard
TIME: 1:30 min. PACE: Easy
TIME: 3 min. PACE: Hard
TIME: 1:30 min. PACE: Easy
TIME: 4 min. PACE: Hard
TIME:1:30 min. PACE: Easy
TIME: 5 min. PACE: Hard
TIME: 1:30 min. PACE: Easy
TIME: 4 min. PACE: Hard
TIME: 1:30 min. PACE: Easy
TIME: 3 min. PACE: Hard
TIME: 1:30 min. PACE: Easy
TIME: 3 min. PACE: Hard
TIME: 1:30 min. PACE: Easy
TIME: 1 min. PACE: Hard
TIME: 1:30 min. PACE: Easy
*Start at a slow and steady stroke rate for 2 min., then increase it every 2 min. to 22, 24, 26, 28, and 30. Focus on form, including drive, recovery, and range.
STAIRCLIMBS
TIME: 15–45 minutes
TRAINER: S.J. McShane
“You can do this workout indoors on a flight of stairs or outside on stadium bleachers. Either way, you’ll boost your heart rate and sculpt your muscles—especially your legs and butt. Do this circuit 3–5 times through.”
“Often, when people think of cardio workouts, they think of slogging away on the treadmill or elliptical for hours as a time. What many people don’t realize is that they can get a great cardio workout at home with just their body weight and a set of stairs.”
Rest 15–30 sec. between exercises and 60–90 sec. between rounds. Repeat for 4–6 total rounds.
Body-weight squat (15 reps)
Forward or backward bear crawl (5 yards; 5 reps)
Reverse Lunge (10 reps per leg)
Pushup (10 reps)
Flight of stairs (2 times)
NONSTOP ACTION
TIME: 20–25 minutes
TRAINER: Julie Lohre, trainer and IFBB Fitness Pro
“Start by warming up with 100 jumping jacks, then stretch. Keep moving throughout each circuit, resting 1 min. at the end of each. Finish with a 500m row or 100 jumps with a rope. The pace will keep you constantly moving and sweating as you torch calories while you strengthen your whole body.”
Circuit 1
Mountain Climbers (50 reps)
Lying Leg Raises (25 reps)
Hollow Body Hold (30 sec.)
Air Squats (50 reps)
Plank Hand to Elbows (20 reps)
Rest 1 min., then repeat
Circuit 2
Hand-to-Foot Ball Passes (20 reps)
Jump Rope (1 min.)
Plank Hold (1 min.)
Bench Step/Jump-Ups (no weight; 20 reps)
Upward Hip Thrusts (25 reps)
Rest 1 min., then repeat
HIIT CIRCUITS
TIME: About 30 minutes
TRAINER: Simon Lawson, instructor at the Fhitting Room, New York
“Complete each group of exercises for a total of 4 rounds without rest before moving on to the next cluster. After completing the 4 rounds, try to take no more than 1 min. of rest between each grouping of exercises in an effort to keep your heart rate elevated.”
“This is a heart-pumping, booty-building workout and is one of my favorite cardio routines that I use to get ready for a competition. Use a StepMill; the rotating stairs present a great challenge!”
TIME: 2 min. LEVEL: 4-5 PACE: Warmup
TIME: 1 min. LEVEL: 8 PACE: Skip every other step
TIME: 1 min. LEVEL: 4 PACE: Single step recovery
repeat 1 minute intervals 4 times
TIME: 1 min. LEVEL: 10 PACE: Boost speed/resistance (high intensity)
TIME: 2 min LEVEL: 5 PACE: Single step/recovery
repeat 4 times
TIME: 20 sec. LEVEL: 15+ PACE: Sprint
TIME: 40 sec. LEVEL: 5 PACE: Single Step/recovery
repeat 8 times
TIME: 40 sec. LEVEL: 2 PACE: Wide jump squat (on the machine; as the step rotates downward, lightly jump both feet into a wide squat onto next step)
TIME: 20 sec. LEVEL: 2 PACE: Narrow jump squat (from above position, on the machine; lightly jump feet together into a squat as step rotates)
Repeat 4 times
TIME: 1 min. LEVEL: 4 PACE:Side steps, leading with left leg
TIME: 1 min. LEVEL: 4 PACE:Side steps, leading with right leg
Repeat 4 times
TIME: 2 min. LEVEL: 4 PACE: Reverse climb (hold handles)
TIME: 5 min. LEVEL: 4 PACE: Cooldown
BUTT BUSTER
MACHINE: Stairmaster
TIME: 25 minutes
TRAINER: Julie Lohre, Trainer and IFBB Fitness Pro
“Few pieces of cardio equipment are better suited to target the glutes than the stepper. This routine blasts calories, while helping you tighten and define your assets in a way that guarantees no boredom!”
TIME: Minute 1-3 PACE:Warmup, steady pace
TIME: Minute 4 PACE: Increase by 2–3 levels, faster pace
TIME: Minute 5 PACE: Get off stepper and do 50 weighted hip raises (weight plate on hips)
TIME: Minute 6-9 PACE:Get back on stepper, moderate pace; use full range of motion through each step
TIME: Minute 10 PACE:Increase by 2–3 levels, faster pace
TIME: Minute 11 PACE:Get off stepper and do 25 kickbacks per leg
TIME: Minute 12-14 PACE:Get back on stepper, at slightly slower pace. Focus on squeezing glutes with each step up, exaggerate length of each step; go through full range of motion.
TIME: Minute 15-16 PACE: Increase by 2–3 levels, faster pace; keep each step shallow and fast
TIME: Minute 17 PACE:Get off stepper; do a 1-min. plank hold
TIME: Minute 18-21 PACE: Get back on stepper, moderate pace; keep abs tight, focus on breath
TIME: Minute 22 PACE: Sprint: go as fast as you can for 1 min. while using a full range of motion
TIME: Minute 23-25 PACE: Moderate to slow pace, recovery
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