New Indoor Cardio Workouts:
Mixing it up on the Machines!

This time of year it's inevitable that some workouts end up being done indoors. To beat the machine boredem, try these cardio workouts:


Ellipital Insanity: (this is an advanced workout)

Minutes 0-5: warm up at a moderate resistance and pace(generally level 6)

Minutes 5-7: Pedal as fast as you can maintain at level 18 for 30 seconds; at level 16 for 30 seconds; at level 14 for 30 seconds; and at level 12 for 30 seconds.

Minutes 7-10: Pedal only holding on with your left hand at level 6 at a moderate pace.

Minutes 10-13: Pedal only holding on with your right hand at level 6 at a moderate pace.

Minutes 13-15: Pedal as fast as you can maintain at level 18 for 30 seconds; at level 16 for 30 seconds; at level 14 for 30 seconds; and at level 12 for 30 seconds.

Minutes 15 to 30: Repeat the prior settings.

Finish with a 2-minute cooldown at level 4 and easy pace.


The Treadmill Downhill: (this is a beginner to intermediate workout)

Minutes 0-5: Warm up at speed 3.5 and incline 2.0

Minutes 5-8: Speed 2.8 and incline 15.0

Minutes 8-11: Speed 3.0 and incline 13.0

Minutes 11-14: Speed 3.1 and incline 11.0

Minutes 14-17: Speed 3.0 and incline 9.0

Minutes 17-20: Speed 3.1 and incline 7.0

Minutes 20-23: Speed 3.2 and incline 5.0

Minutes 23-26: Speed 3.3 and incline 3.0

Minutes 26-30: Speed 3.5 and incline 1.0

Cool down for 2 minutes at speed 3.4 and incline 0.


Give these workouts a try! Be sure to check with your doctor that you are cleared for vigorous activity!

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