Choose the cardio machine that you feel most comfortable with: the Treadmill, Rower, or Stationary Bike. This workout is designed to give you a full-body cardio session with high-intensity intervals, so pick the machine that suits you best and get ready to challenge yourself!
If you have any questions or need help with equipment setup, please don’t hesitate to speak to a member of our fitness team. We’re here to help!
Here’s to a healthier, happier you!
Warm-Up (2-3 minutes)
Begin with a gentle warm-up to prepare your body for the workout:
- Brisk walk or light jog (on the treadmill) / moderate rowing / easy cycling – 2-3 minutes
- For treadmill: Walk briskly at a comfortable pace.
- For rower: Row at an easy, steady pace.
- For bike: Cycle at a comfortable pace to get your muscles warmed up.
Main Workout (16 minutes)
The workout will consist of high-intensity intervals (1 minute of effort followed by 30 seconds of recovery) using only one machine. This structure is designed to keep the heart rate elevated and the workout efficient.
Treadmill Option
- 1 minute brisk walk/light jog: Increase the speed to a pace where you’re working but can still talk in short phrases.
- 30 seconds sprint or challenging walk: Increase the speed to a pace where you’re breathing harder, but you can still maintain proper form.
- Repeat the pattern for 16 minutes (total of 8 cycles of 1 minute of work, 30 seconds of recovery).
Rower Option
- 1 minute moderate rowing: Row at a steady pace where you’re working but still able to keep a controlled rhythm.
- 30 seconds intense rowing: Increase your stroke rate and power, rowing as fast as possible while maintaining form.
- Repeat the pattern for 16 minutes (total of 8 cycles of 1 minute of work, 30 seconds of recovery).
Stationary Bike Option
- 1 minute moderate cycling: Cycle at a pace where you feel your legs working, but you’re not gasping for breath yet.
- 30 seconds intense cycling: Increase resistance and pedal faster. Push your intensity to a point where you’re breathing harder but can maintain good form.
- Repeat the pattern for 16 minutes (total of 8 cycles of 1 minute of work, 30 seconds of recovery).
Cool-Down (1-2 minutes)
Finish with a cool-down to allow your body to recover and your heart rate to decrease:
- Easy walk (on treadmill) / easy rowing / easy cycling – 1-2 minutes
- Reduce the pace to something light and comfortable, allowing your heart rate to gradually come down.
Well done!
Additional Tips:
- Effort Monitoring: Focus on your intensity levels. For the 1-minute work intervals, aim to work hard enough that speaking in full sentences becomes difficult. The 30-second recovery is meant for a lower intensity, where you can catch your breath.
- Adjust for Fitness Level: If you’re a beginner, reduce the intensity of the work intervals or increase the recovery time (e.g., 1 minute of work, 45 seconds of recovery). Over time, you can increase the intensity and duration.