CardioCardio Tone
A 35-minute cardio session for women mixing lateral movement, an air bike and running intervals. Four-corner side steps train the hips in a plane most cardio ignores, air-bike blocks drive the heart rate, and short running intervals finish it — quads and glutes doing most of the work throughout.
Cardio Tone at a glance
- Level
- Intermediate
- Duration
- 35 minutes
- Exercises
- 3
- Estimated burn
- ~320 kcal
- Equipment
- Bodyweight, plus a bar or bench for a few movements
- Muscles worked
- Quads, Glutes
- Category
- Cardio
- Made for
- Women
- Price
- Free
3 exercises in Cardio Tone
- 14 Corners Side Step4 × 45s
- 2Assault AirBike Fast Speed4 × 45s
- 3Running3 × 30s
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Cardio Tone
45-second efforts with 45 seconds of easy movement between: the recovery matters as much as the work. On the air bike, drive with arms and legs together rather than mashing the pedals. Keep the running intervals to a hard but sustainable pace, not a sprint.
Cardio Tone — questions
How long does Cardio Tone take?
About 35 minutes from the first set to the last. The session contains 3 exercises and burns roughly 320 kcal for an average trainee.
What equipment do you need for Cardio Tone?
Bodyweight, plus a bar or bench for a few movements. The session is built around 4 Corners Side Step, Assault AirBike Fast Speed, Running, and every exercise comes with a demo video in the GymiaFit app.
Is Cardio Tone suitable for beginners?
Cardio Tone is graded intermediate. You should already be comfortable with the basic movement patterns before running it. Beginners can use it with lighter loads, fewer sets and longer rest, or start with a beginner session in the same category first.
Which muscles does Cardio Tone work?
Quads, Glutes. 3 exercises, starting with 4 Corners Side Step, Assault AirBike Fast Speed, Running.
Is Cardio Tone free?
Yes. Cardio Tone is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
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One tap puts every set, rep and rest timer of Cardio Tone into the GymiaFit app — free, no account tricks, no paywall.
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