Interested in cardio workouts but don’t know which ones to do? Read this article to the end to find out the cardio workouts you can do at the gym and tips to help you get the most out of them.
As you probably know (or not), cardio workouts are exercises that increase your heart rate. As cardio workouts jumpstart your heart rate, your metabolism increases, enabling your body to burn calories faster. Hence, they are particularly great for losing weight.
Beyond weight loss, there are other numerous benefits of cardio workouts on the body. According to this study, cardio workouts can decrease stress and increase your sense of well-being. They also help warm you up for strength training or other exercises at the gym.
What Are The Best Cardio Workouts To Do At The Gym?
Several pieces of fitness equipment can be used to do cardio workouts at the gym, with different routines. But, generally, below are the five best cardio workouts you can do at the gym.
Cardio Workout #1 – Run on the treadmill
When most people think of cardio workouts to do at the gym, running on the treadmill comes to mind. Indeed, the treadmill is the most popular cardio equipment at the gym. Perhaps because the equipment simulates running outdoors.
Nevertheless, when using a treadmill for your cardio workouts, don’t just break into a run. Instead, start with a slow walk, and increase your speed to a power walk or jog before running. You can also create a routine that alternates between walking, jogging and sprinting.
If running on the treadmill becomes boring or too easy, you can make it more challenging by adding incline intervals. This turns the treadmill into a hill climber and works your muscles harder as you walk or jog.
Cardio Workout #2 – Pedal away on an elliptical
Pedaling on an elliptical is a cardio workout you can do at the gym that offers the benefits of running on a treadmill without putting pressure on your joints. Like a treadmill, an elliptical allows you to walk, run or climb, but not quite in the same way.
While you walk or run forward on a moving belt when using a treadmill, on an elliptical, you move in an elongated circle, like you’re pedaling backward and forward. Also, your feet never leave the pedal, unlike the treadmill where you repeatedly pound your feet on the belt.
Moreover, you can get a full-body workout on an elliptical by pushing and pulling the handlebars as you pedal. You can also try pedaling backward to work the muscles in your glutes, hamstring, and calves differently.
Cardio Workout #3 – Climb steps on a stair machine
Most people bypass the stair-climber machine at the gym, thinking it’s just a set of boring, moveable steps. It’s not. If you’ve ever run up several flights of stairs, then you’ve experienced the heart-pounding workout this machine can give you.
Climbing steps on a stair machine at the gym wouldn’t only get your heart pounding, but also tone your butt, hips and thighs. If you want to make it more challenging, you can incorporate squats, lunges and crossover steps into your routine.
Why is it better than climbing the stairs at home or in your office building? Well, the stair machine allows you to climb a never-ending flight of stairs, and it’s easier on the joint. Also, the chances of tripping and losing your tooth are slimmer, as you climb the steps in place.
Cardio Workout #4 – Row on a TRX Machine
Besides running, one of the best cardio workouts you can do at the gym is rowing. According to a study commissioned by the American Council on Exercise, adding a TRX row to a 60 minutes full-body workout routine three times a week can improve cardiovascular health.
Rowing on a TRX machine works provides you with both a cardio workout and strength training exercise. It involves grabbing the handle in front of the machine, leaning back on your feet, and rowing your body upward by pulling your chest towards the handle.
You can also perform cardio workouts at the gym with seated rowing machines. This allows you to sit while rowing back and forth towards your chest. And, just like the TRX row, it works out your entire body from your arm and back to your core and legs.
Cardio Workout #5 – Cycle on a stationary bike
Cycling is another top-notch cardio workout that will keep your heart rate up. But, you don’t have to get a bicycle to get your cardio workout done. You can cycle in place at the gym with a stationary bike.
Stationary bikes provide as much cardio workouts as regular outdoor bikes. And, there are various types you can use in the gym, including upright, recumbent, and dual-action bikes. Some allow you to work out only in a seated position, while you can stand on others.
Cycling on a stationary bike primarily targets your core, glutes and legs. However, dual-action bikes have handles that allow you to work your upper body muscles as well. Also, to get the best cardio workout, ensure you use a bike with adjustable resistance levels
Tips For An Effective Cardio Workout in The Gym
Before you jump on a treadmill and start rowing a TRX, here are some tips to help you get the best out of doing cardio workouts at the gym.
Before starting a cardio workout session, perform some light exercise to warm up your body. Squats, lunges, and jumping jacks are some exercises to warm up your body. You can also use your resistance band to perform some warm-up exercises.
2. Do Short Intervals
Take the time to rest, not only between multiple cardio workouts but also do short intervals during a single workout. This gives your body time to recover. For instance, instead of running on the treadmill non-stop for 40 minutes, consider slowing down for a few minutes halfway through.
3. Eat A Balanced Diet
Many people who want to lose weight fast combine dieting with cardio exercise. That’s great, but you need to fuel your workout to avoid losing necessary muscle. So, make sure you eat a balanced diet before your cardio workout session.
4. Don’t Rush
Start slow or small, depending on the cardio workout. Don’t run a mile the first time you get on a treadmill or try to do squats on the stairs machine. As you do it gradually, your cardiovascular strength and stamina will build up to take on more challenges.
5. Create A Routine
So, you’re pumped to get your cardio workout in? Don’t just jump from one piece of equipment to the other, trying to squeeze in as much cardio workout as possible. Instead, create a routine that is suitable for your fitness goals.
Looking For A Gym To Do Cardio Workouts? Join YouFit Gym
At YouFit Gym, we provide all of the fitness equipment you’ll need to perform these and any other cardio workouts you can do at the gym. All you have to do is pick a machine and get your cardio workout started. If you’re interested in trying out our cardio equipment, Click here to get a free 3-day pass!