Cardio Workout: Rowing, Elliptical, and Running
Think Beyond the Treadmill: 45-Minute, 3-Machine Cardio Workout
Keep things interesting at the gym with this cardio workout plan that keeps you moving for a solid 45 minutes using three different machines. It's a boredom-busting, fat-burning, triple-threat cardio workout using the rowing machine, elliptical, and treadmill. Don't know much about the rowing machine? Don't sweat it! Watch this video demonstration full of tips on using this machine.
| Time | Machine | Notes |
|---|---|---|
| 0:00-10:00 | Rowing Machine | Set between 3 and 5; increase your strokes per minute for the last 15 seconds of every minute. |
| 10:00-20:00 | Elliptical | Set resistance between 6 and 8. Go forward for first minute, then go backward for the second; continue alternating directions every minute. |
| 20:00-30:00 | Treadmill | Set incline to 1 percent, and keep speed at a pace you can hold steady for 10 minutes. |
| 30:00-35:00 | Rowing Machine | Set damper between 4 and 5, increase strokes per minute for last 20 seconds of each minute. |
| 35:00-40:00 | Elliptical | Set resistance between 6 and 8. Every other minute, let go of the handles to work out your core more. |
| 40:00-45:00 | Treadmill | Set incline to 5.0 and speed to 3.5 mph. |
If you don't like to run, skip the treadmill and hop on a bike instead. Don't have access to a gym with all these machines? Click here for a printable, image-free version of the workout.
Image Source: POPSUGAR Photography / Kat Borchart
