10 Cardio Workouts at the Gym: From Easy to Intense

Have you ever felt bored or sick of the same cardio routine? Losing weight or getting in shape isn't the most fun process. Between restrictive diets and the same boring, monotonous cardio workouts, it can be challenging to stay motivated. Running on the treadmill or riding the bicycle aimlessly can be brutally boring and often doesn't produce the results you were hoping for. Finding the perfect combination of intensity and effectiveness is essential when choosing a cardio routine. Depending on one's body composition and goals, people can choose high-intensity cardio (HIIT) or low-intensity cardio (LISS). In this article, we will provide you with the ten best cardio workouts at the gym, from easiest/beginner-level to most difficult. 

Table of Contents

• Cardio Workout Basics: High-Intensity vs. Low-Intensity
• 10 Cardio Workouts
• Other Cardio Workouts
• Benefits of Cardio
• Cardio Tips
• FAQs

Cardio Workout Basics: High-Intensity vs. Low-Intensity

Cardiovascular exercise and cardio workouts generally fall into two categories: high-intensity interval training (HIIT) or lower-intensity steady-state (LISS) cardio. Your fitness goals will determine which cardio workouts to use in your fitness routine. 

• High-intensity interval training (HIIT)

• A HIIT workout involves short bursts of maximal effort followed by periods of lower intensity. HIIT workouts are shorter, typically between 10 and 30 minutes, which includes a warm-up and cool-down period. 

  85-95% of maximal heart rate followed by periods of 65-75% maximal heart rate
• Good for burning calories/fat, improving cardiovascular fitness, and increasing metabolic rate. 
• Can preserve or even build muscle if you eat enough protein/calories. 
• Usually preferred for fat-burning versus LISS, although it remains a debate in the fitness world as there are conflicting studies.
• Usually for more advanced exercisers, but beginners can also benefit,
• Low-intensity steady state (LISS)
• LISS is a type of cardio workout involving a low-impact workout performed for 30 to 60 minutes at a steady, lower intensity. These are usually done on cardio machines. 
• 65-75% of maximal heart rate
• Good for building endurance, promoting recovery/rehab from injury, and burning calories over long periods. 
• Great for beginners or people with joint issues. 
• Bodybuilders often use a LISS workout, such as walking, to burn calories with a low-impact workout that will prevent cortisol from rising. 

One study compared the caloric expenditure of strength training, high-intensity interval training, and lower-intensity aerobic workouts on the treadmill and cycling for the same duration. The results showed that HIIT workouts burned significantly more calories than strength training, running, and cycling.¹ High-intensity workouts with periods of rest appear to be the most efficient way to burn calories quickly. 

Top 10 Cardio Workouts: Easy to Intense

An effective cardio workout should have a warm-up, main workout, and cool-down portions. In this section, we will give you ten workouts ranked from easiest to hardest. 

1. Brisk Walking/Light Bike Ride (Low Intensity)

Perhaps the most straightforward cardio workout of all - walking! You can substitute the brisk walk for a light bike ride, leisurely swim, or other low-intensity exercise. A brisk walk, or roughly 3.5 miles per hour, burns roughly 260 calories per hour for a 150-lb person. 

• Walk briskly (or light bike) outside or on a treadmill (or bike) at a steady pace. 
• Focus on maintaining the same speed the whole time. 
• 30-60 minutes
• Add an incline on the treadmill (or other resistance), or choose a more challenging walking route with hills/inclines for an advanced or more difficult option. 

2. Beginner Bodyweight Circuit

There are a few more advanced circuits below, but this beginner bodyweight cardio workout is simple and effective. The great part about bodyweight exercises is that you can do them anywhere, not just in the gym. After the warm-up, you complete one set of each exercise, then repeat two times for a total of three rounds. To make the program more challenging, try adding weights to the exercises, adding an additional exercise, or adding rounds to the circuit. 

• Warm-Up

• 5 minutes of brisk walking on a treadmill (2-3 MPH)

• Workout

• Jumping Jacks: 3 sets of 10-15 reps
• Hindu Squats: 3 sets of 10-15 reps
• Mountain Climbers: 3 sets of 10-15 reps
• Burpees: 3 sets of 5 reps

• Cool-Down

• 5 minutes of static stretching (full body)

3. Treadmill Intervals 

A basic treadmill interval workout is an excellent introduction to HIIT. This is a straight-forward HIIT formatted workout that alternates light walking periods with bursts of all-out sprints. 

For an average treadmill, the following speeds should be used:

• 2-3 MPH = warm-up and cool-down speed
• 4-6 MPH = moderate jog
• 6-8 MPH = moderate/fast job at roughly 8-10 minute mile
• 8-10 MPH = HIIT target speed 
• 10-12 MPH = extremely fast, for advanced runners

• Warm-Up

• 5 minutes of light walking on a treadmill (2-3 MPH)
• 2 minutes of dynamic stretching (leg kicks, walking toe touches, knee grabs, trunk rotations, etc.)

• Workout

• Run for 2 minutes at a pace you can comfortably run for 5 minutes. 
• 1 minute of light walking. Keep your abs engaged, and take deep breaths to get your heart rate down.
• Repeat for five rounds and increase speed each round by 2-3 levels (2-3 MPH)

• Cool-Down

• 5 minutes of light walking

4. 10-20-30

The 10-20-30 workout is a common cardio template that can be adjusted for various difficulty levels. It involves 30 seconds of low-intensity exercise, 20 seconds of moderate-intensity, and 10 seconds of max-intensity, therefore "10-20-30".

• Perform each exercise for 30 seconds at a moderate pace, then 20 seconds at a faster pace, and then 10 seconds at maximum effort. Rest for 30-60 seconds between exercises. Repeat for multiple rounds.
• Advanced Option: 40/20 (40 seconds work, 20 seconds rest)
• You can choose one exercise or do a circuit. 
• Sample exercises: Jump squats, plank jacks, bicycle crunches, jumping lunges, skaters, and high-knees. 

• Warm-Up

• 5 minutes of dynamic stretching

• Workout Circuit

• Low-intensity: 30 seconds of a light jog
• Moderate: 20 seconds of a moderate run
• High: 10 seconds of max-effort sprint
• Repeat for 5-10 cycles

• Cool-Down

• 5 minutes of light walking

5. Strength Training/Cardio Workout Circuit (and 30-30)

This routine combines bodyweight exercises with cardio exercises for a great workout. The study we referenced above showed that combining resistance training with cardio is the best way to burn calories. This beginner-level workout can be made more challenging by adding more exercise, using weights, or doing more rounds. Perform each exercise for 30-60 seconds with minimal rest between exercises. Repeat for multiple rounds.

The 30-30 option is an advanced HIIT version of this workout. The 30-30 plan consists of 30 seconds at max effort of each exercise, followed by 30 seconds of active rest, such as jogging in place or wall-sits. Repeat for rounds. 

• Warm-Up

• 5 minutes of dynamic stretching

• Workout Circuit: 30-60 seconds 

• Jump rope (or jumping jacks)
• Bodyweight squats
• High knees
• Push-ups
• Burpees
• Plank position 1-2 minutes
• Cool-Down
• 5 minutes of static stretching (full body)

6. Rowing Machine 1500 M Intervals

The rowing machine is one of the best cardio machines available, as it combines cardio with resistance training. The user grabs a bar from a seated position (like a cable row) and pulls their body towards their chest in a rowing motion. This works the entire body, including arms, back, core, and legs. Be sure to keep your chest up and feet hip-width apart, and engage your entire body through the movement. The biggest mistake people make is trying to only use their arms. 

• Warm Up

• 5 minutes of light-moderate cardio on a treadmill/row machine

• Main Workout

• 200 M rows as fast as possible
• 100 M rows low-intensity resting period
• Repeat for 5 cycles

• Cool Down

• 5 minutes of light cardio on a treadmill/row machine
• 5 minutes of static stretching (full body)

7. Bike/Burpee Ladder

This workout follows the ladder format, which is when you climb upwards or down in weight/reps/sets. For this workout, you start at the top of the ladder for distance traveled and decrease (go down) each round. At the same time, you start at the floor for burpees and climb up the ladder by doing more reps. 

• Warm-up
• 5 minutes of light-to-moderate cycling
• 2 minutes of lower body dynamic stretching
• Workout
• Round 1: 500m stationary bike as fast as possible, then 2 burpees
• Round 2: 400m bike as fast as possible, then 4 burpees
• Round 3: 300m bike as fast as possible, then 6 burpees
• Round 4: 200m bike as fast as possible, then 8 burpees
• Round 5: 100m bike as fast as possible, then 10 burpees
• Cool-down
• 5 minutes of light cycling
• 5 minutes of static stretching

8. Tabata (HIIT)

Tabata is arguably the most famous HIIT workout, but it's not for the faint of heart. It involves one full-body workout divided into four-minute blocks that mix maximum-intensity spurts of cardio and strength training with rest periods.

After you complete a four-minute cycle, take a break for a few minutes, and then you can do another Tabata cycle. The average Tabata workout burns roughly 14.5 calories per minute, which results in roughly 280 calories for a twenty-minute workout. 

• Perform each exercise for 20 seconds at maximum effort, followed by 10 seconds of rest. Repeat for 8 rounds (4 minutes per exercise). 
• You can choose one exercise or alternate between different exercises.
• Four minutes is the standard, but you can work up to 10 minutes. 
• 10 minutes = 20 sets total = 6.6 minutes of high-intensity work total
• Other exercises you can use:
• Squat jumps
• Push-ups
• Burpees
• Mountain climbers
• Sprinting
• High knees
• Jump rope
• Box jumps
• Pull-ups
• Hindu squats

Tabata Workout: Repeat 8 Rounds

• Bodyweight squats

• 20 seconds of squats
• 10 seconds rest

• Push up

• 20 seconds of push-ups
• 10 seconds rest

• Burpees

• 20 seconds of burpees
• 10 seconds rest

• Mountain Climbers

• 20 seconds of mountain Climbers
• 10 seconds rest

9. StairMaster HIIT Intervals/Pyramid

The Stair climber machine is one of the best in the gym, as few can rival the total body sweat it produces. The stair climber is also great for sculpting muscle by working the calves, quads, hamstrings, glutes, and hips. This is a highly advanced workout I have used for cutting with excellent results. Fair warning - you will be dripping from every pore in your body, including your knuckles. 

• Warm Up

• 2 minutes at Level 5

• Main Workout

• 1 minute of Level 10
• 30 seconds of Level 7
• 1 minute of Level 11
• 30 seconds of Level 8 
• 1 minute of Level 13
• 30 seconds of Level 9 
• 1 minute of Level 14
• 30 seconds of Level 10
• 30 seconds of Level 15
• 1 minute of Level 10
• 30 seconds of Level 14 
• 1 minute of Level 9
• 30 seconds of Level 13
• 1 minute of Level 8
• 30 seconds of Level 12
• 1 minute of Level 7
• 30 seconds of Level 11

• Cool Down

• 3 minutes of Level 5

10. "Craziest Cardio Workout" (EMOM)

The "craziest cardio workout" was published in Men's Health and went viral in 2015. It involves an intense circuit containing nearly all the best cardio workouts. Each exercise in the circuit targets a different muscle, resulting in a total body workout. For the exercises that involve weights (or kettlebells), use a heavy weight that is challenging to complete.

The routine uses a common technique known as EMOM (every minute on the minute). This is when you start a new exercise at the start of each minute and use the remaining time for rest, then repeat for a number of rounds. 

• Warm-Up

• 5 minutes of dynamic stretching

• Circuit Workout One Round

• Sled push: 20-25 yards
• Kettlebell swing: 10 reps
• Skater jumps: 20 seconds
• Battle rope wave: 20 seconds
• Sumo burpee: 10 reps
• Dumbbell farmer's walk: 20-25 yards
• Repeat for five rounds

• One minute per exercise = Six minutes per round

• Most will not take a full minute, so use the time to rest. 
• 30 total minutes
• Heart rate should stay above 120 BPM.

• Cool-Down

   5 minutes of walking
• 5 minutes of static stretching

Other Cardio Workouts

The ten workouts above can be used exactly as is or as a template with various exercises. Some other cardio workouts include:

• Dancing: Dancing is one of the most fun ways to get your heart rate and blood pumping. Most gyms offer a variety of fun dance classes as a way to incorporate cardio into your fitness routine. Some popular classes include Zumba, Jazzercise, and Hip-Hop Abs. There are various difficulty levels and speeds, so there's an option for everyone!
• Swimming: Swimming is one of the best cardio workouts because it has a low impact on the body and works the entire body just by fighting gravity. One minute of fast swimming burns roughly 15 calories. It's also one of the more fun and relaxing options!
• Jumping Rope: We included this in some circuits, but jumping rope is a complete workout. There is a reason why boxers and other athletes swear by it - it's easy to do, and it's effective. 
• Elliptical Machine: One of the most popular machines in the gym, the Elliptical is a great low-impact alternative to running. It was designed to be an effective full workout without putting pressure on your knees, hips, and ankles. An average 180-lb male can lose roughly 500-600 calories per hour on an Elliptical. 
• Kickboxing: Kickboxing and other forms of boxing or martial arts are great ways to burn calories. These workouts can be enjoyable and beneficial because they teach self-defense while losing weight!

Benefits of Cardio

Some of the health benefits of consistently doing cardio workouts include:

1. Cardiovascular health: The term "cardio" is derived from the Greek word for heart. Any type of cardio exercise increases breathing and heart rate, as well as blood and oxygen circulation to the muscles. Remember, the heart is a muscle, so cardio workouts help to strengthen the cardiovascular system, making it easier to pump blood. 
2. Endurance: Cardio workouts improve your VO2 max, which is the rate at which your body uses oxygen during exercise. This means your body can take in and use oxygen more efficiently during cardio, so you can workout longer. The improved oxygen efficiency and increased lung capacity result in greater endurance overall. 
3. Weight management: People do cardio workouts primarily to burn calories and try to lose weight. Cardio also helps boost metabolism, which allows the body to burn more calories at rest. This is why bodybuilders still perform cardio. 
4. Improved mood: Cardio workouts trigger the release of endorphins and other hormones that make you feel better. Cardio workouts are a great way to relieve stress, anxiety, and depression. This is also why people refer to "runners high," which is the euphoria of the endorphins. 
5. More energy: Regular cardio exercise helps improve circulation, allowing more oxygen and nutrients to travel through the body. Cardio also tires the body, which makes it easier to fall asleep and allows for a more restful sleep, which allows the body to recover better. 
6. Brain/Mental health: Studies have shown that regular exercise improves cognitive function due to improved blood flow and synaptic activity.² Cardio workouts also help to improve memory and focus while also protecting from neurodegenerative diseases like Alzheimer's.
7. Overall quality of life: When you consistently do cardio workouts, you will slowly notice an improved quality of life. Everyday activities, like climbing the stairs or unloading the groceries, become easier as you increase your fitness level. Things like improved sleep, more energy, and improved mobility make daily life easier, while staying fit also helps prevent injuries, illnesses, and diseases.

Cardio Tips

In this section, we will give you some important tips to help maximize your cardio workouts. 

• Warm-Up: A proper warm-up is key to a successful workout free of injuries. Your routine should consist of dynamic stretching (active movements) that mimic what you will be doing (like arm swings if you're doing rows). You can also use exercise machines like the treadmill or stationary bike, but work at a leisurely pace. 
• Start Small: If you start with a too difficult workout, you'll be setting yourself up for failure. If you can't complete the full workout, make adjustments (less time, easier level, etc.) and slowly work your way up to the finish. 
• Focus on Diet: Diet is arguably the most critical factor in losing weight because your body has to be in a caloric deficit. Eat a balanced diet and try cutting extra calories, like iced coffee or sugary snacks. This doesn't mean starving yourself - your body needs the proper fuel to get you through your workouts. 
• Get a Gym Buddy/Trainer: Having a gym partner or personal trainer to keep you motivated and push you through the days when you feel like giving up. A gym buddy can also hold you accountable for reaching your goals. 
• Stay Hydrated: Like any athlete, staying hydrated is vital for success and overall health. You should be sweating a decent amount with these workouts, so replacing that and staying hydrated is essential.

FAQs

In this section, we answer some of the most commonly asked questions related to cardio workouts at the gym. 

Besides running on the treadmill, what other types of cardio can I do?

The best cardio exercises include swimming, cycling, jumping rope, kickboxing, dancing, rowing, and the stair stepper. 

How much cardio should you do each week if you are trying to build muscle? To lose weight?

If you want to gain size and add muscle, you should do low-impact cardio two to three times a week, at least six hours apart from lifting weights. To lose weight, you need to find a way to do cardio every day. 

What is the single best cardio machine for weight loss and burning calories?

Studies have shown that running on the treadmill burns the most calories compared to an Airdyne air bike, stationary bike, rowing machine, stair stepper, and cross-country skiing simulator.³

What is the best cardio exercise for building muscle?

The Stair Master is a great cardio exercise that builds muscle. Stair steppers work the calves, hamstrings, quadriceps, and glutes. You can make it more difficult by wearing a weighted vest or holding light dumbbells.

Outro

Finding the perfect cardio workout may require trial and error, but it will be extremely rewarding when you do. Most gyms have multiple machines that can be used for cardiovascular exercise, so don't limit yourself to the treadmill or Elliptical. If you have limited spare time and need to be as efficient as possible, HIIT workouts are the best option. If you have joint issues and are looking to increase endurance, promote recovery, and burn calories over an extended period of time, a low-intensity steady state (LISS) workout is best for you. Bodybuilders will use LISS during the off-season for overall health and to boost metabolism, while they will use HIIT to cut weight during season prep. Regardless of where you are on your fitness journey, we have a workout plan option to help you reach your goals. 

References

1. Falcone, Paul H., et al. "Caloric Expenditure of Aerobic, Resistance, or Combined High-Intensity Interval Training Using a Hydraulic Resistance System in Healthy Men." Journal of Strength and Conditioning Research, vol. 29, no. 3, Mar. 2015, pp. 779–785, https://ift.tt/da78AlU.
2. Ferrer-Uris, Blai, et al. "Can Exercise Shape Your Brain? A Review of Aerobic Exercise Effects on Cognitive Function and Neuro-Physiological Underpinning Mechanisms." AIMS Neuroscience, vol. 9, no. 2, 2022, pp. 150–174, https://ift.tt/1qmz0u4.
3. Zeni, A. I., et al. "Energy Expenditure with Indoor Exercise Machines." JAMA, vol. 275, no. 18, 8 May 1996, pp. 1424–1427, pubmed.ncbi.nlm.nih.gov/8618368/.