Must-Try Cardio Workouts

You're at the gym, ready to do your cardio. Today, don't do the exact same thing you always do. It's time for a change.

Each of the following four workouts uses a different piece of equipment and tells you exactly what to do. Check with your doctor first before starting a new routine, especially if you have any medical problems, take any medicines, or are pregnant.

“By having an arsenal of workouts like these at your fingertips, you always have something you can do, even if all the treadmills are taken at the gym, and options for shorter or longer workouts, depending on your time,” says certified personal trainer Nicole Nichols, who created the following workouts.

Pick your machine and start moving!

Workout 1: Elliptical

Time: 20 minutes

What it does: Features high-intensity interval training (HIIT), meaning you alternate periods of hard work with recoveries of lighter-intensity work. The payoff? A bigger calorie burn and huge time savings. “You’re basically doing an hour’s worth of cardio in just 20 minutes,” Nichols says.

The workout:

Warm up for 3 minutes.

Then start this series of intervals, which get longer and then shorter.

Push yourself during the intervals, working at an 8-9 on a 10-point scale, with 10 being your maximum ability and 1 being sitting still.

During the recovery, cut your pace to a 5-7 on that same 10-point scale.

• 15-second interval, followed by 15-second recovery. Repeat once.
• 30-second interval, followed by 30 seconds of recovery. Repeat once.
• 45-second interval, followed by 45-second recovery. Do not repeat.
• 1-minute interval, followed by 1- minute recovery. Repeat 3 more times.
45-second interval, followed by 45-second recovery. Do not repeat.
• 30-second interval, followed by 30-second recovery. Repeat once.
15-second interval, followed by 15-second recovery. Repeat once.

Cool down for 3 minutes.

Workout 2: Treadmill

Time: 30 minutes

What it does: Challenges you with intervals, so you get constant changes in intensity, incline, and speed. They help you get fitter, letting you work harder in less time. It's up to you whether to run or walk.

Workout 3: Stationary bike

Time: 60 minutes

What it does: Builds your endurance with a lower-intensity but longer-lasting workout. The downside? Long, slow workouts can drag, which is why Nichols recommends cranking up your favorite workout tunes as you do this.

The workout:

Workout 4: Rowing

Time: You choose

What it does: Gives you a low-impact workout, which is especially good for you if you have joint issues. “Unlike other workouts, it’s also a full-body workout,” Nichols says. Because of that, a 160-pound person can burn about 250 calories in just 30 minutes.

The workout:

• Set the damper between 2 and 5.
• Warm up for 3-5 minutes at a comfortable pace.
• Row 500 meters as quickly as you can, working at a level of 7-9 on a scale of 1-10, where 1 is sitting still and 10 is your max.
• Recover 2 minutes at an easier pace. Your level of effort should be a 4-6 out of 10.
• Repeat the 500- meter row and 2 minutes of recovery as many times as you like.
• Cool down for 3-5 minutes at a comfortable pace.

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