Cardio workouts

Conditioning sessions that are structured rather than open-ended: intervals, circuits and steady-state work with prescribed durations and rest, so a cardio day has a target instead of a stopwatch.

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Cardio Endurance

intermediate

A 35-minute endurance session for men built on three machines-and-floor intervals: five rounds of ski erg,…

35 min~350 kcal3 exercises

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Cardio Tone

intermediate

A 35-minute cardio session for women mixing lateral movement, an air bike and running intervals.

35 min~320 kcal3 exercises

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Dance-Inspired Cardio

beginner

A 30-minute beginner cardio session for women with a rhythmic, low-impact feel.

30 min~250 kcal3 exercises

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Endurance Circuit

advanced

A 40-minute advanced endurance circuit for men, four movements at 15 reps each: burpees, medicine-ball chest pushes…

40 min~420 kcal4 exercises

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Low-Impact Cardio

beginner

A 30-minute low-impact cardio session for women with no jumping. Ski-erg wide lat pulls drive the upper body and…

30 min~230 kcal3 exercises

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Or see every free workout in the library, look up a movement in the exercise library, or read training guides on the blog.