You always want to get the most out of your cardio days at the gym. But even with an incredible playlist, spending more than 20-30 minutes repeating the same movement on the treadmill or elliptical can quickly get boring. And, if you plan to train for 45 minutes to an hour, you can skip before completing your goal. This is why it can be easier for you to perform cardio training by combining the different essential cardio machines , for example: from the treadmill to the elliptical machine, or from the bicycle to the rowing machine. Whether doing the same run bores you, or you want to make sure you’re using multiple muscle groups, the best instructors say there are advantages to combining different cardio machines in a single workout.
It is perfect to alternate the use of several machines during a workout , as this is the basis for circuit training. Utilizing these methods has many benefits, including greater use of energy sources and therefore greater fat burning, as well as increased cardiovascular capacity.
Combining various conditioning elements such as strength or endurance not only adds variety to your workouts, but also helps you avoid the “constant cardiovascular state” trap, meaning that when the body gets used to certain movements, it there is no adaptation, which means that the body will not change. To improve fitness and body composition, adaptation is crucial. The easiest way to do this is to change your training regularly.
Best cardio workouts to perform on circuits
Here we present different combinations to work both the upper and lower part . You can try these workouts on different days – Work your lower body on Monday, and work your upper body on Wednesday, for example. You can do three to five cardio sessions a week, but be sure to alternate with strength training and stretching days for best results.
Lower body for beginners
- Tape: 20 minutes at 4.5 mph / step.
- Bicycle: 20 minutes at 6 resistances.
Lower body for intermediate level
- Spinning bike: 35 minutes, alternate one minute at high resistance, 30 seconds at low resistance.
- Stepping Machine: 15 minutes at 90 RPM.
Advanced lower body
- Stepping machine: 30 minutes at 6 resistances.
- Curved treadmill: 30 minutes at 80 RPM.
Upper body for beginners
- Assault bike: 20 minutes at 90 RPM.
- Arm bike: 20 minutes at 9 resistance.
Intermediate body for upper level
- VersaClimber: 25 minutes at 4 resistances.
- Swimming ergometer: 25 minutes at 70 RPM.
Tip for cardio workouts
You can adjust the time you spend on each machine , depending on your current fitness level. You can also decrease resistance slightly as you increase your cardiovascular endurance. However, the goal is to maintain your heart rate while changing machines. For that reason, the ideal is to spend a shorter period of time at a higher intensity to maximize your results.
Remember to do your cardio workouts with the right outfit. Do not think that you should spend a lot on some outfits that will come in handy for your sessions, you can find cheap sportswear with an excellent value for money.
