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Fitness

Our Best Cardio Workouts

Burn calories and blast fat fast with the best cardio workouts on the treadmill, elliptical, or bike -- or using no equipment at all!
Burn 400 Calories Without Getting Bored

Your workout will fly by if you switch up the machines you use, says Diana Maitland, training manager for Equinox Fitness Clubs in New York City. To get the best results, pay attention to your rate of perceived exertion (RPE), or how hard you're working on a scale of 1 to 10.

Bike

Minutes What to Do RPE
0:00-5:00 Warm up gradually. 5
5:00-7:00 Pedal steadily at about 85 RPM (level 7-10).       5-7
7:00-8:00         Speed up to 100 RPM (level 7-10). 7-9
8:00-14:00 Repeat minutes 5 to 8 twice more, going 2 minutes moderate and 1 minute fast. 5-9
14:00-15:00         Recover for 1 minute. 5

 

Elliptical

Minutes What to Do RPE
15:00-18:00        Move at a moderate level (level 6-9). 5-7
18:00-20:00    Increase setting (level 14-16). 7-9
20:00-25:00 Repeat minutes 15 to 20, gradually slowing in last 30 seconds to a moderate intensity. 5

 

Treadmill

Minutes What to Do RPE
25:00-27:00 Walk briskly or jog (3.5 or 5.8 MPH). 5-7
27:00-29:00 Run at a quicker pace (5.8-7.0 MPH). 7-9
29:00-33:00  Repeat minutes 25-29. 5-9
33:00-35:00 Walk briskly or jog (3.5 or 5.8 MPH). 5-7
35:00-40:00 Cool down (3.0-4.5 MPH). 4

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