What cardio should i do at the gym

HIIT gives you a well-rounded workout while burning a ton of fat and calories. The best way to do it: Look for Tabata, HIIT, high-impact aerobic, and vigorous interval classes using weights at your local gym. No gym or class? Check out these 10 HIIT workouts to get shredded. Be sure to keep rest periods to a minimum to really maximize your efforts. Sprints outside, on a treadmill, or even up stairs or bleachers are great to burn the most calories in the least amount of time.

No equipment is really necessary and you can do these workouts just about anywhere. To increase your endurance, you should slowly increase your distance each week, not increasing more than 10 percent each week to avoid any overuse injuries. To increase your speed, you should add intervals into your training plan. For example, warm-up with a jog for 5 minutes. Then start your intervals; Sprint as fast as you can for 20 seconds, walk for 60 seconds.

Repeat 8 rounds. Cool-down with a walk for 5 minutes. The most effective way to take full advantage of this machine is to push and pull the handles while engaging your core , using your upper legs to drive the movement. The elliptical is a great choice for clients that may struggle with balance as it may be a bit safer than the treadmill since your feet never leave the pedals.

Walking on the treadmill is much more efficient than climbing stairs, which means your body doesn't have to burn as many calories to get the work done. If you're fresh out of ideas, take a look at this compilation of the best cardio workouts for the gym.

Whether you're in the mood for a quick and intense workout or a longer, lower-intensity option, you'll find the cardio workout for you. Warm up for five minutes.

Do the speed bursts here at the fastest pace you can safely maintain power walking, running, cycling, using the elliptical or stairclimber for the given duration.

Cool down for four minutes. It's easy: Speed up for the number of seconds listed for your level, then go at an easy pace for a minute or two to recover. Repeat eight times for a complete cardio session.

As a warm-up, spend 3 minutes on a light walk or jog followed by 30 seconds at 50 percent effort, 30 seconds light walk or jog, 30 seconds at 75 percent of maximum effort, and 30 seconds light walk or jog. Trainer's tip: If you're using a treadmill, there's a lag of 5 to 10 seconds that it takes the belt to reach your target speed.

So the sprint time starts when the belt actually hits your selected MPH, and the recovery starts once the belt returns to walking speed. Don't just coast—make your next ride a fitness experience with this strength- and stamina-building workout designed by Lance Leener, a cycling and triathlon coach at TriLife in New York City. Find a resistance that feels like you're on a moderate hill. Warm-up for 15 minutes, moderate effort RPE 5.

Hill climb 1: Stay seated, use moderate resistance RPE 6. Recover by pedaling downhill in easy gear RPE 2. Hill climb 2: Stay seated, increase resistance RPE 7. Hill climb 3: Sit halfway up the hill, then stand, using moderate resistance RPE 7. Hill climb 4: Sit halfway up the hill, then stand using hard resistance RPE 8. Hill climb 5: Stand the entire way using moderate resistance RPE 7. Hill climb 6: Stand the entire way using hard resistance RPE 9. Beginner option: Do four repeats: one seated, one half-seated, one standing moderate resistance , one standing hard resistance.

Trainer's tip: When climbing a hill, push all the way back on the seat to gain extra leverage. Warm up for 15 minutes, moderate effort RPE 5. Pedal hard for 10 seconds, remain seated RPE 8.

Recover for 1 minute RPE 3. Pedal hard for 20 seconds, remain seated RPE 8. Pedal hard for 30 seconds, remain seated RPE 8. Recover for 2 minutes RPE 3. Pedal hard for 15 seconds, standing up RPE 8.

Sit back down and recover for 1 minute RPE 3. Think: treadmill with a significant incline. Hop on this machine when you want to get a combination of strength and cardio work — your quads, hamstrings, glutes, and calves are in for a good burn.

Following a boxing workout program, whether at home or in a class at the gym, will teach you proper form for stances and punches. Boxing typically also involves a jump rope warmup, so get ready to be a little out of breath. Perform each move below for 30 seconds, with 10 seconds of rest between moves.

Repeat everything for a total of 6 circuits. Check out a more detailed explanation of this workout here. Go through the list of moves, doing all your reps as quickly as you can, and then start over. Repeat until the minute timer is up. Another minute cardio workout, but Tabata-style. This interval style of training alternates 20 seconds of intense work with 10 seconds of rest, repeated for 4 minutes at a time for each set.

This workout, which starts with a warmup and ends with a cooldown, is challenging but pretty darn effective. These moves will work almost every muscle in your body while giving you a cardio blast.

This two-part running workout is made for the treadmill, so you can control your exact speed and incline. Get the full workout here. The second half increases the intensity — both speed and incline — and shortens those runs into second sprints with 1-minute recoveries and, again, a 2- to 3-minute recovery at the end.