4 Amazing Cardio Workouts You Should Be Doing

Any fitness trainer will tell you that your workout regiment should include a number of exercises, not simply limited to one activity or one area of the body. One of the best (and most popular) forms of exercise is cardio, which encompasses pretty much anything that gets your heart rate up and your blood circulating throughout your muscles. Cardio may include activities like walking, running/jogging, swimming, cycling, rowing, aerobics, and a plethora of other activities. This article will focus mainly on the top running and aerobics exercises you can try!

Conditioned runners and exercise junkies will be able to take on any of these with relative ease, but if you are just starting out, it might be best to begin with just a few of these routines in order to condition your body and build up your strength and endurance before taking on a tougher exercise regiment. That being said, here are four interval workouts that will help you get fit, lose weight, and live a much healthier lifestyle.

1. 300 Calories in 30 Minutes

If you are trying to lose weight, one of your biggest concerns will be tracking the number of calories you are eating and then utilizing. Cardio is one of the best ways to burn calories, but often times, especially when using a treadmill, the intensity of your workout can be affected by distractions in the gym or in your home. To avoid doing this, you can use this 300-In-30 cardio workout, which requires constant interaction on your part, forcing you to pay attention to what you are doing while using the treadmill. Here’s what you do:

  • Begin with zero incline at a speed slightly out of your comfort zone (fast walking or jogging)
  • Increase the slope/incline by 2% every 15-seconds for 1 minute
  • Reduce the slope/incline by 1% every 15-seconds for 1 minute
  • Walk or jog at a moderate pace for 3 minutes
  • Repeat cycle for a total 30-minute duration

2. 30-60-90 Mixed Interval Workout

High Intensity Interval Training (HIIT) is a form of interval training that involves alternating between short, very high intervals of intensity with longer, slower intervals to recover with and start again. Basically, it involves really intense exercise for a short period of time that is followed by an extended period of less intense exercise. The following exercises in this article all classify as interval workouts. The 30-60-90 mixed interval workout is great for building your endurance and anaerobic threshold, and takes you through several levels of intensity.

The total workout time is 40-minutes, and it can be done on any cardio machine, or with any outdoor activity. Use 30, 60, and 90-second intervals for your activity, followed by rest periods of equal length, and repeat the process for the duration of the workout.

3. Elliptical Interval Workout

Some people prefer to use elliptical machines over standard treadmills. This is totally fine, but like treadmills, you also run the risk of daydreaming or losing focus, which can affect the intensity and, by extension, effectiveness of your workout. Try this elliptical interval workout to keep yourself focused, and your workout worthwhile. This exercise runs for a total of 35-minutes, and involves you alternating between 1-minute of very hard work, and 1-minute of rest. If you do go the entire time you will, no doubt, find yourself exhausted and your heart racing by the end of the workout.

4. High Intensity Aerobic Intervals

As you’ve likely gathered from reading this article, interval training is one of the most effective forms of exercise for burning calories and getting in shape. While most interval exercises utilize shorter periods of work and rest, there are other, more aerobic interval cycles you can incorporate into your workout that are just as effective, but that don’t push you as far outside of your comfort zone. For this high intensity workout, you can utilize any machine you like. Go for 4-minutes at a moderate-high intensity and then 2-minutes at a recovery level. Repeat this cycle for a total of 64-minutes.

*Please be sure to always stretch your muscles and warm-up before undergoing any workout regiment.