We are pleased to announce that as of March 4, 2025, an updated Rich Text Editor has been introduced in the MyFitnessPal Community. To learn more about the changes, please click here. We look forward to sharing this new feature with you!

Workout routines for cardio

michellebutler73345
michellebutler73345 Posts: 44 Member
edited November 2024 in Fitness and Exercise
Hi all
Just wondering if anyone would care to share their cardio routines for the gym. Looking to mix things up a bit and change from my regular routine. Thanks everyone !

Replies

  • DresdenSinn
    DresdenSinn Posts: 665 Member
    After my weight routine (3x/wk) I do 30 minutes of treadmill intervals as such: 3min warmup at 4.2mph/1min at 6mph/1min 5mph (recovery) - I do this 2x then increase to 6.5mph/7.0/7.5/8.0/8.5/9.0mph each done 2x (except 9.0mph is done once) then 3min cool-down at 5.0mph working down to 4.0mph
  • michellebutler73345
    michellebutler73345 Posts: 44 Member
    Thank you for sharing
  • sijomial
    sijomial Posts: 19,809 Member
    On a Spinning bike....
    Two and half minute intervals for an hour alternating between:
    Seated flat (resistance set for brisk / cruising pace)
    Seated climb (add a turn of resistance)
    Standing flat (add a turn of resistance)
    Standing climb (add a turn of resistance)

    (Also do some simple steady state stuff on the Spinning bike.)


    On a power meter bike (different days!)....
    Training:
    Hour steady state - 60 minutes at the highest effort I can sustain for that duration.
    Hour steady state - 60 minutes at fast cruising pace.
    Hour steady state - endurance base building (Spring usually)
    Hour steady state - recovery ride at gentle pace to refresh tired legs.
    Ten minute intervals for an hour - alternating brisk pace and maximal effort I can sustain and repeat for 10 mins. Good training for big hills...
    Progress tests:
    20 min test - 20 minutes at the highest effort I can sustain for that duration. Check progress of Functional Threshold Power.
    3 minute test - Zone 6 test to check progress of max minute power.
    30 second - max power test, maximal effort sprint.
  • workout_ninja
    workout_ninja Posts: 524 Member
    Treadmill intervals are great -i workout from home so i dont have a treadmill, Although I do go outside my house and do sprinting intervals which are great. I prefer to incorporate cardio into my weights though, I work to a timer and do 50/10 hiit intervals. i like to do a weight lifting interval followed by a cardio one and repeat. That works well for me.
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    Insanity!
  • VeggieBarbells
    VeggieBarbells Posts: 175 Member
    Jumping rope
  • MeanderingMammal
    MeanderingMammal Posts: 7,865 Member
    michellebutler73345 wrote: »
    Hi all
    Just wondering if anyone would care to share their cardio routines for the gym. Looking to mix things up a bit and change from my regular routine. Thanks everyone !

    If you have to use the gym you could do this on a treadmill, but personally I prefer training in the real world.

    Run 5min/km for an hour.

    Warm up for 10 minutes at 6min/km then three to four cruise intervals of 10 minutes at 4min/km with 2 minutes of recovery at 6 min/ km followed by a 10 minute cool down at 6min/km

    And one for the track, warm up for 10 minutes at 6 min/km, then eight 100 metre sprints with a 200 metre recovery at 6 min/km followed by a 10 minute cool down.

  • DancingMoosie
    DancingMoosie Posts: 8,619 Member
    Gym only? I do most of my cardio at home with videos. I love Turbo Jam and Shaun T. Exercise tv has a lot of good workouts too.
  • DresdenSinn
    DresdenSinn Posts: 665 Member
    VeggieBarbells wrote: »
    Jumping rope

    I do that too, it's good cardio if you have the stamina and coordination!

  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    I don't do cardio in the gym...I ride my bike most days and get into the climbing gym a few times per month.
  • QuikDogs
    QuikDogs Posts: 194 Member
    I still like the Cardio Coach mp3s. It doesn't matter what type of cardio you do, it works for all. HIIT.
This discussion has been closed.

Categories