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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!
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Get Your Best Body Ever: Cardio Countdown
Total time: 35 minutes
Do the speed bursts here at the fastest pace you can safely maintain (power walking, running, cycling, using the elliptical or stairclimber) for the given duration. Then blast off with short, all-out sprints. Warm up for 5 minutes.
Speed Burst
Easy-Pace Recovery
4 minutes
4 minutes
3 minutes
3 minutes
2 minutes
2 minutes
1 minute
1 minute
Blast off!
Speed Burst
Easy-Pace Recovery
30 seconds
1 minute
30 seconds
1 minute
30 seconds
1 minute
30 seconds
1 minute
Cool down for 4 minutes.
Trainer's tip
Because the highest-intensity intervals are toward the end of the workout, if you run out of energy, do not attempt your max sprint in the "Blast off!" portion. Instead, replace those sprints with a peppy pace. -
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Get Your Best Body Ever: Quickie Cardio
Total time: 16 (advanced) to 29 (beginner) minutes
It's easy: Speed up for the number of seconds listed for your level, then go at an easy pace for a minute or two to recover. Repeat 8 times for a complete cardio session.Warm up for 5 minutes: 3 minutes light walk or jog > 30 seconds at half effort > 30 seconds light walk or jog > 30 seconds at 75 percent of maximum effort > 30 seconds light walk or jog
Choose one of the levels below and repeat 8 times to complete your session.
Level
Sprint
Recovery
Beginner
60-second jog
120-second walk
Intermediate
30-second sprint
60- to 90-second walk
Advanced
20-second all-out
60-second walk
Trainer's tip
If you're using a treadmill, there's a lag of 5 to 10 seconds that it takes the belt to reach your target speed. So the sprint time starts when the belt actually hits your selected MPH, and the recovery starts once the belt returns to a walk speed. -
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Get Your Best Body Ever: The Reverse Cardio Workout
Start out faster than normal (power walk, run, cycle, use the elliptical or stairclimber at a challenging level) and slow down every 3 minutes until you hit an easy pace. The intensity levels listed are on a scale of 1 to 10, where 1 is lounging and 10 is an all-out sprint; an 8.5, for example, is 85 percent of your maximum effort. The key is to find your starting speed. If you start out too fast and get fatigued, slow down to recover, then pick up where you left off when ready.
Warm up for 5 minutes.
Intensity level (on a scale of 1 to 10)
Time
8.5
3 minutes
8
3 minutes
7.5
3 minutes
7
3 minutes
6.5
3 minutes
6
3 minutes
5.5
3 minutes
5
3 minutes
Cool down for 5 minutes.
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Laura Doss
60-Minute Cycling Hill Workout
Don't just coast — make your next ride a fitness experience with this strength- and stamina-building workout designed by Lance Leener, a cycling and triathlon coach at TriLife in New York City.
- Find a hill that takes about 1 to 1 1/2 minutes to climb. Warm up for 15 minutes, moderate effort (RPE 5).
- Hill climb 1: Stay seated, use moderate resistance (RPE 6). Recover by pedaling downhill in easy gear (RPE 2).
- Hill climb 2: Stay seated, increase resistance (RPE 7). Recover by pedaling downhill in easy gear (RPE 2).
- Hill climb 3: Sit halfway up the hill, then stand, using moderate resistance (RPE 7). Recover by pedaling downhill in easy gear (RPE 2).
- Hill climb 4: Sit halfway up the hill, then stand using hard resistance (RPE 8). Recover by pedaling downhill in easy gear (RPE 2).
- Hill climb 5: Stand the entire way using moderate resistance (RPE 7). Recover by pedaling downhill in easy gear (RPE 2).
- Hill climb 6: Stand the entire way using hard resistance (RPE 9). Recover by pedaling downhill in easy gear (RPE 2).
- Ride at a moderate effort for about a half hour (RPE 5), then cool down for 5 minutes at easy effort (RPE 3).
Calories burned: 635
Beginner option: Do four repeats: one seated, one half-seated, one standing (moderate resistance), one standing (hard resistance).
Tip: When climbing a hill, push all the way back on the seat to gain extra leverage.
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Laura Doss
35-Minute Cycling Speed Workout
Build up your cycling speed with this workout designed by Lance Leener, a cycling and triathlon coach at TriLife in New York City.
- Warm up for 15 minutes, moderate effort (RPE 5).
- Pedal hard for 10 seconds, remain seated (RPE 8).
- Pedal hard for 20 seconds, remain seated (RPE 8).
- 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).
- Pedal hard for 15 seconds, standing up (RPE 8). Sit back down and recover for 1 minute (RPE 3).
- Pedal hard for 20 seconds, standing up (RPE 8). Sit back down and recover for 2 minutes (RPE 3).
- Ride 5 minutes at RPE 5, then cool down for 5 minutes at RPE 3.
Recover for 1 minute (RPE 3).
Recover for 1 minute (RPE 3).
Calories burned: 370
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The 20-Minute, 300-Calorie Treadmill Challenge
To get your best body in less time, try this 20-minute run-walk from Aundrea Hasselbach, founder of tread20.com. You'll blast fat and calories and tone your lower body.
Minutes: 0:00-3:00 Miles Per Hour: 3.0 Incline: 1 Minutes: 3:00-3:30 MPH: 3.5 Incline: 2 Minutes: 3:30-4:00 MPH: 3.5 Incline: 4 Minutes: 4:00-4:30 MPH: 3.5 Incline: 6 Minutes: 4:30-5:00 MPH: 3.5 Incline: 7 Minutes: 5:00-6:00 MPH: 4.0 Incline: 1 Minutes: 7:00-7:30 MPH: 4.5 Incline: 2 Minutes: 7:30-8:00 MPH: 4.5 Incline: 4 Minutes: 8:00-8:30 MPH: 4.5 Incline: 6 Minutes: 8:30-9:00 MPH: 4.5 Incline: 7 Minutes: 9:00-10:00 MPH: 3.5 Incline: 1 Minutes: 10:00-11:00 MPH: 6.0 Incline: 1 Minutes: 11:00-12:00 MPH: 3.5 Incline: 1 Minutes: 12:00-12:30 MPH: 5.0 Incline: 2 Minutes: 12:30-13:00 MPH: 5.0 Incline: 4 Minutes: 13:00-13:30 MPH: 5.0 Incline: 6 Minutes: 13:30-14:00 MPH: 5.0 Incline: 7 Minutes: 14:00-16:00 MPH: 3.5 Incline: 1 Minutes: 16:00-17:00 MPH: 6.0 Incline: 1 Minutes: 17:00-20:00 MPH: 3.0 Incline: 1 -
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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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The Glute-Sculpting Treadmill Workout
To sculpt your glutes and burn a fast 150 calories, try this cardio hill-walking workout from Diana Maitland, personal training manager at Equinox Fitness Clubs in New York City. Do this workout three or four times a week to build strength and endurance.
Minutes Speed (MPH) Incline (%) RPE* 0:00-5:00 4 3-3.5 5 5:00-7:00 4 8-10 7 7:00-8:00 4 4-6 6 8:00-10:00 4 10 8 10:00-11:00 4 5-7 7 11:00-13:00 4 12 9 13:00-14:00 4 10 8 14:00-15:00 4 12 9 15:00-20:00 4 2-4 5 Tip: Beginners should start with a speed of 3.5 MPH; advanced exercisers can go up to 5. -
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Burn 500 Calories on the Bike
Spin away calories with this stationary-bike workout from Orest Ludwig, a personal trainer at the Sports Center at Chelsea Piers in New York City.
Minutes
RPM*
RPE
0:00-5:00
80
5
5:00-10:00
80
7
10:00-12:00
80
8
12:00-13:00
85
6
13:00-15:00
90
8
15:00-16:00
85
6
16:00-18:00
95
8
18:00-19:00
85
6
19:00-21:00
95
8
21:00-25:00
90
6
25:00-26:00
100
8
26:00-27:00
90
6
27:00-28:00
100
8
28:00-29:00
90
6
29:00-30:00
100
8
30:00-33:00
90
6
33:00-35:00
95
8
35:00-40:00
80
6
*RPM: The number of times you turn (Rotate) the pedals Per Minute. Check by holding your hand above your knee and counting the number of times your knee strikes your hand in one minute.
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Burn 500 Calories on the Stairclimber
If you consider yourself the queen of the stairclimbing machine, try this boredom-busting calorie burner from Keli Roberts, the group fitness manager at Equinox Fitness Club in Pasadena, California. To avoid cheating on the calorie burn, remember to stand upright with your abdominals firm, and don't lean into the side rails. To get an even better workout, go hands-free and pump your arms, as if you were running.
Minutes
RPE
0:00-5:00
Warm up, RPE 4-5.
5:00-10:00
Pick it up, RPE 5-6.
10:00-15:00
Getting warmer, RPE 6-7.
15:00-18:00
Go all out, RPE 8-9.
18:00-21:00
Recover, RPE 5-6.
21:00-51:00
Repeat minutes 15:00-21:00 five more times.
51:00-60:00
Cool down, RPE 3.
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Burn 500 Calories with Treadmill Intervals
Try this running workout from Robert Pennino, a certified USA triathlon coach. Be sure to keep the incline of your treadmill at 1 percent throughout the workout. If the pace seems too fast, modify to suit your fitness level.
Minutes Pace
0:00-10:00 Warm-up jog; 5.0 MPH. 10:00-10:20 Sprint at 7.5 MPH. 10:20-11:20 Jog at 5.0 MPH. 11:20-14:00 Repeat minutes 10:00-11:20 twice. 14:00-17:00 Jog at 5.0 MPH. 17:00-27:00 Run at 6.5 MPH. 27:00-31:00 Jog at 5.0 MPH. 31:00-35:00 Run at 6.5 MPH. 35:00-39:00 Jog at 5.0 MPH. 39:00-55:00 Repeat minutes 31:00-39:00 twice. 55:00-60:00 Gradually slow pace to cool down at jog/walk. -
Alexa Miller
Burn 2,000 Calories on the Treadmill
Stay slim on your treadmill all season with this 7-day plan from Jenny Hadfield, author of Running for Mortals.
Monday
Power walk: 30 minutes
Strength-train: 20 minutes
Total: 50 minutes
Tuesday
Warm up: Walk easily, then briskly: 3 minutes
Power walk: 2 minutes
Run fast (but don't sprint): 2 minutes
Repeat Steps 1 & 2: 10 times
Cool down: Walk easily: 2 minutes
Total: 45 minutes
Wednesday
Warm up: Walk easily: 5 minutes
Do your favorite strength-training move: 12 reps
Power walk at 4% to 6% incline: 3 minutes
Repeat Steps 1 & 2: 6 times
Cool down: Walk easily: 5 minutes
Total: 40 minutes
Thursday
Warm up: Walk easily, then briskly: 3 minutes
Power walk: 2 minutes
Run fast (but don't sprint): 2 minutes
Repeat Steps 1 & 2: 6 times
Cool down: Walk easily: 3 minutes
Total: 30 minutes
Friday
Repeat Monday's routine
Saturday
Warm up: Walk easily, then briskly: 5 minutes
Power walk: 2 minutes
Run fast (but don't sprint): 4 minutes
Repeat Steps 1 & 2: 6 times
Cool Down: Walk easily: 4 minutes
Total: 45 minutes
Sunday
Rest -
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Lindsay Price's Treadmill Workout
Minutes
Speed
Incline
Warm up
2
4.0 MPH
0
Speed up
5
4.5-6.0
0
Increase speed by 0.5 each MPH minute until you reach 6.0 MPH; maintain for 2 minutes.
Climb
7
4.0-4.5
2.0
Increase incline by 2.0 each minute until you reach 10.0 MPH; stay there for 3 minutes.
Descend
1
6.0
2.0
Sprint
4
Varied
2.0
Sprint (your best effort) for 1 minute, then jog (4.5 MPH); repeat combo, trying to sprint faster the second time.
Climb
1
5.0-6.0
4.0
Climb
4
6.0-7.0
4.0
Recover
1
4.0-4.5
0
Jog
1
5.0-6.0
0
Sprint
2
Best effort
0
Cool down
2
2.0-3.0
0
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Get a Bikini Body in 4 Weeks: Rev Up Results Cardio
Burn fat walking, running, or on the elliptical with this cardio routine.
Zap flab in 25 minutes!
5 minutes: Warm up at an easy pace you could sing at (on a scale of 1 to 10, where 1 is lounging and 10 is sprinting, this is a Rate of Perceived Exertion of 3 or 4), working up to a moderate I-can-talk pace (RPE 5).
2 minutes: Take it up a notch (RPE 6).
1 minute: RPE 5
2 minutes: Take it up to RPE 7, where speech gets choppy.
1 minute: RPE 5
3 minutes: Go at a fast pace (RPE 8).
Next: Reverse order, returning to RPE 5 for 1 minute and so on.
Calories burned: 107 (walk) to 278 (run)*
*Calorie burns are based on a 140-pound woman. -
Get a Bikini Body in 4 Weeks: Slim with Intervals
Do this routine on the treadmill or elliptical, or walk or run outside.
Try 35 minutes of longer bursts.
5 minutes: Warm up at an easy RPE 4 pace.
2 minutes: Go at a moderate RPE 5 pace.
3 minutes: Pick it up to a brisk RPE 7 pace.
2 minutes: Back to RPE 5.
4 minutes: Speed up to RPE 7.
2 minutes: RPE 5
5 minutes: RPE 7
2 minutes: RPE 5
6 minutes: RPE 7
4 minutes: Cool down at an easy RPE 4.
Calories burned: 153 (walk) to 373 (run) -
Jay Sullivan
Get a Bikini Body in 4 Weeks: Mix and Melt Cardio
Walk, run, or hop on the elliptical for this fat-burning workout.
Play off pounds in 40 minutes.
5 minutes: Warm up at an easy pace, reaching RPE 5.
30 minutes: Complete eight 1-minute faster-paced sprints (RPE 8 or 9) over 30 minutes, returning to RPE 6 between the bursts.
5 minutes: RPE 3
Calories burned: 177 (walk) to 441 (run) -
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The Ultimate Lunch-Hour Cardio Workout
Hit the treadmill for a 10-minute interval pyramid to kick-start the fat burning and keep it humming. You'll alternate 1 minute at a steady pace with varying 1-minute bursts. (The plan also works for the elliptical or stairclimber.) Do the highest level you can.
Beginner Minute MPH 1 3.0 2 4.0 3 3.0 4 4.5 5 3.0 6 5.0 7 3.0 8 4.5 9 3.0 10 4.0 Calories burned = 50 Intermediate Minute MPH 1 4.0 2 5.0 3 4.0 4 6.0 5 4.0 6 7.0 7 4.0 8 6.0 9 4.0 10 5.0 Calories burned = 77 Advanced Minute MPH 1 5.0 2 6.0 3 5.0 4 7.0 5 5.0 6 8.0 7 5.0 8 7.0 9 5.0 10 6.0 Calories burned = 103 -
Jay Sullivan
Drop a Jeans Size: 20-Minute At-Home Cardio Circuit
This series of 1-minute PE classics packs almost the calorie burn of Spinning — ideal for living-room exercisers.
- March in place for 3 minutes (360 steps)
- 60 Jumping Jacks
- March 1 minute (120 steps)
- 60 Jumping Jacks
- March 1 minute
- 30 Squat-Thrusts*
- March 1 minute
- 30 Squat-Thrusts
- March 1 minute
- 30 Squat-Thrusts
- March 1 minute
- 30 Squat-Thrusts
- March 1 minute
- 60 Jumping Jacks
- March 1 minute
- 60 Jumping Jacks
- March in place 2 minutes to cool down
Calories burned: 145
Calorie burns are based on a 140-pound woman.*From standing, crouch down, place palms on floor, jump legs back into full push-up position, then jump legs back to crouch pose and stand up. Repeat.
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Jay Sullivan
Drop a Jeans Size: 30-Minute Run/Walk Workout
It's simple: Walk or jog, then hit the gas for a minute. Hate to clock it? Sing six choruses of "99 Bottles of Beer," then return to your walk or jog.
- Walk 3 minutes (warm-up)
- Jog 1 minute
- Walk 2 minutes
- Jog 1 minute
- Walk 1 minute
- Jog 1 minute
- Walk 1 minute
- Run 1 minute, alternating run/walk or run/jog (depending on your level) intervals for 12 minutes — that's six sprints total.
- Jog 1 minute
- Walk 1 minute
- Jog 1 minute
- Walk 1 minute
- Jog 1 minute
- Walk 3 minutes
Calories burned: 188 (walk/run), 215 (jog/run)
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Drop a Jeans Size: 30-Minute Cardio Machine Melter
Put this cheat sheet on the dashboard of the stationary bike, treadmill, elliptical, or stairclimber and steal peeks at the timer as you go.
Minutes Intensity* 3 3 (easy pace) 4 5 (half effort) 1 7 (brisk cruising pace) 3 5 1 8 (push-it pace) 2 5 1 9 (sprint) 2 5 1 9 3 5 1 9 4 5 1 9 3 3 Calories burned: 209 (elliptical), 249 (treadmill), 269 (stationary bike), 282 (stairclimber)
*Rate of perceived exertion on scale of 1 to 10, where 1 is reclining and 10 is racing at top speed.
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Cross-Train Cardio Challenge
Switching between different cardio machines during your workout can burn extra calories and challenge your muscles more than trudging along on the same piece of equipment the whole time. Try this cross-training routine from Todd Durkin, owner of Fitness Quest 10 in San Diego, California.
Bike
Minutes
RPE* Level 0:00-5:00 3 1-3 5:00-7:00 7 5-7 7:00-8:00 8 6-8 8:00-9:00 9 7-9 9:00-10:00 10 9-10 Elliptical
Minutes
RPE* Level 10:00-11:00 3 3-4 11:00-13:00 6 7-9 13:00-15:00 8 9-12 15:00-18:00 9 12+ 18:00-20:00 8 9-12 Treadmill
Minutes
RPE* Level 20:00-24:00 3 3.5-4.2 24:00-25:00 7 5.2-6.5 25:00-27:00 3 3.5-4.2 27:00-28:00 8 5.5-7.0 -
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Cardio-Sculpting Workout
These treadmill workouts are designed to blast 300 to 500+ calories in about 40 to 50 minutes. Choose from one of three levels (beginner, intermediate, advanced) and pick either a high-impact run or a low-impact speed walk on an incline. Don't have access to a treadmill? Do the same program outside on flat or hilly terrain. Follow your cardio workout with 5 to 10 minutes of stretching for your shoulders, chest, hips, glutes and legs.
Level 1
0:00-5:00: Warm up, 3.5 MPH, 0%.
5:00-7:00: Speed-walk, 4.0 MPH, 0%.
7:00-9:00: Run, jog (5.2-6.0 MPH, 0%) or speed-walk (3.8 MPH, 6%).
9:00-33:00: Repeat minutes 5:00-9:00 six more times, alternating 2 minutes of walking with 2 minutes of running or walking on an incline.
33:00-38:00: Cool down, 3.5 MPH, 0%.Level 2
0-5:00: Warm up, 3.5 MPH, 0%.
5:00-7:00: Speed-walk, 4.0 MPH, 0%.
7:00-22:00: Run, jog (5.2-6.0 MPH, 0%) or speed-walk (3.8 MPH, 6%).
9:00-39:00: Repeat minutes 5:00-22:00, alternating 2 minutes of walking with 15 minutes of running or walking on an incline.
39:00-45:00: Cool down, 3.5 MPH, 0%.Level 3
0-5:00: Warm up, 3.5 MPH, 0%.
5:00-10:00: Run, jog (5.2-6.0 MPH, 0%) or speed-walk (3.8 MPH, 6%).
10:00-12:00: Sprint (6.0-7.0 MPH, 0%) or speed-walk (3.8 MPH, 10%).
12:00-47:00: Repeat minutes, 5:00-12:00 5 more times, alternating 5 minutes of running or walking on an incline.
47:00-52:00: Cool down, 3.5 MPH, 0%.Adapted from The Hollywood Trainer Weight-Loss Plan by Jeanette Jenkins with permission of G.P. Putnam's Sons, a member of the Penguin Group USA. Copyright 2007 by Jeanette Jenkins.
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Quick Calorie-Blaster: Elliptical or Stairclimber Intervals
This low-impact interval routine for the elliptical or stairclimber from veteran instructor Jill Aucoin in Arvada, Colorado, can burn up to 277 calories.
Minutes
Level
5
Warm up at resistance level of 3 or 4
5
5 or 6
5
6 or 7
10
8 or 9
5
6 or 7
5
3 or 4
Calories burned = 212 (elliptical); 273 (stair)
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Quick Calorie-Blaster: Cycling Intervals
This low-impact interval routine for the bike (outdoor or stationary) from veteran instructor Jill Aucoin in Arvada, Colorado, can burn up to 277 calories.
Minutes
Level
5
Warm up at an easy level (10 to 12 MPH)
2
Moderate effort (12 to 14 MPH)
2
Easy
2
Moderately hard (14 to 16 MPH)
2
Easy
2
Hard (16 to 19 MPH)
2
Easy
1
Hard, then reverse the order back to start
Calories burned = 277
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Quick Calorie-Blaster: Power-Walking/Jogging Workout
A low-impact walking and jogging interval routine from veteran instructor Jill Aucoin in Arvada, Colorado.
Minutes
Level
5
Moderate walk (3 MPH)
5
Moderately fast walk (3.5 to 4 MPH)
5
Power-walk or jog (4.5 to 5 MPH)
5
Moderate walk (3 MPH)
5
Power-walk or jog (4.5 to 5 MPH)
5
Moderately fast walk (3.5 to 4 MPH)
5
Moderate walk (3 MPH)
Calories burned = 161 (walking); 191 (jogging)
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