Cardio Machines Use these Cardio Intervals to add Spice to your Workouts



Cardio Machines Use these Cardio Intervals to add Spice to your Workouts


Cardio Machines Intervals


Cardio Machines are do great for interval training. They are easier on your joints, you can control the environment, you can watch The Daily Show at the same time… Whatever your reasons for hitting the machine use these cardio machines interval training workout routines for max results and killer calorie burn!


Cardio Collage1



The Joint Saving Interval


University of Mississippi researchers found that using Elliptical Trainers gives you the same benefit of a treadmill, but without the high impact of your joints- knees, ankles, and hips. Don’t hold the handles, instead swing your arms as if you were running. You are going to alternate between high resistance and high speed on the elliptical cardio machine interval.

Time Needed: 26-30 minutes

Equipment Needed: Elliptical Trainer, Heart Rate Monitor

3 to 5 minutes warmup

2 minutes high resistance with a low stride pace

2 minutes low resistance with a high stride pace

Repeat 5 times

3 to 5 minutes cooldown

The Run-Forest-Run Interval


Studies have shown that Treadmills burn calories at the highest rate of any cardio machines. ☆You Rock Treadmill☆ You have lots of different interval options on a treadmill. You can alternate between running and walking, going faster and slower, or high and lower inclines. If you want to come close to the feel of an outdoor run raise the incline by 1 percent in elevation. Here’s a killer interval training workout that alternates between ascending and descending:

Time Needed: 26-30 minutes

Equipment Needed: Treadmill, Heart Rate Monitor

3 to 5 minutes warmup

2 minutes at a speed that’s 2 minutes per miles slower than you average pace.

Add 1 percent incline for 2 minutes at the same speed

Add 4 percent incline for 2 minutes at the same speed

6 percent incline for 2 minutes at same speed

6 percent incline for minutes at the same speed

8 percent incline for 2 minutes at the same speed

10 percent incline for 2 minutes at the same speed

Back down to 8 percent for 2 minutes maintaining same speed

6 percent for 2 minutes at same speed4 percent for 2 minutes at same speed

2 percent for 2 minutes at the same speed

3 to 5 minutes cooldown

The Pedal Pusher Interval


Stationary Bikes can be your best friend or your worst enemy. In most gyms you see a lot of people not working very hard on them. Try this stationary bike interval workout to take your cycling to the next level. TIP: If you develop any lower back pains, which is common on a bike, stand and pedal the bike as if you were climbing a hill for a minute. This will take that added pressure off your back and make you use different muscles.

Time Needed: 20-30 minutes

Equipment Needed: Stationary Bike, Heart Rate Monitor

3 to 5 minutes warm up (pedal the bike with little or no resistance at a moderate not fast pace)

1.5 minutes pedaling at 95 percent of your maximum effort (lots of resistance)

1.5 minutes pedaling at 40 percent of your max (less resistance)

1 minutes at 95%

1 minute at 40%

30 seconds at 40%

4 minutes at 60% of max effort

For my calorie burn repeat this interval once more minus the warmup.

3-5 minutes cooldown

The Step It Up Interval


Stair stepping is an awesome cardio exercise. It can be done either with stairs or with cardio machines. TIP: If you chose do this training interval with a machine do not use the handles! Instead swing your arms or turn around and face away from the console to burn 20% more calories.

Time Needed: 18-26 minutes

Equipment Needed: Stair Stepper (Set of Stairs can also work), Heart Rate Monitor

3 to 5 minute Warm UpIncrease resistance (or speed) by one level every 2 minutes. Do this 6 to 8 times 3 to 5 minute cooldown

The Row-Row Your Interval


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Unlike most other cardio exercise equipment, rowing machines work both your upper and lower body– Awesome! TIP: During your back stroke your knees should nearly straight, then pull your shoulder blades together, and pull the bar all the way to your sternum. During this cardio interval training place the machine on a medium resistance.

Time Needed: 18-27minutes

Equipment Needed: Rower Machine , Heart Rate Monitor

3 to 5 minutes warm up

10 power strokes: pull the handle as hard and fast as you can

1 minute light rowing

15 power strokes

1 minute light rowing

20 power strokes

1 minute light rowing

Repeat the this interval 4 to 5 times

3 to 5 minutes cooldown




Cardio Machines Intervals
are great way to keep in shape while the weather doesn’t permit outside workouts. Once shorts and t-shirt season is back check some great
Running Intervals








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