Planning a gym cardio workout routine can be challenging, especially if you don’t relish normal cardio exercises like running or biking. The positive news is that there are many ways of increasing your heart rate, so you can reap all the benefits of cardio in a way that is convenient for you.

In this blog, PureGym Cambridge Grafton Assistant Gym Manager and PT Zach Kingsbury shares the benefits of cardio and three cardio gym workout plans. Whether you’re a gym newbie struggling to find a cardio workout plan for beginners or a gym goer looking to shake things up, you’ll find everything you need here.

Why Follow A Cardio Workout Plan?

Cardio exercise provides several health benefits, such as

1. Burns calories: Cardio exercises use lots of calories and can help with weight loss and weight management.

2. Increases cardiovascular fitness: Your overall cardio fitness will improve with regular cardio, making day-to-day activities easier.

3. Higher VO2 max: Cardio boosts your VO2 max, enhancing how effectively your body uses oxygen during exercise, leading to harder workouts and quicker recovery.

4. Reduces risk of mortality: Regular cardio reduces your risk of cardiovascular disease, chronic diseases like cancer, and all-cause mortality.

5. Boosts mood: Cardio releases endorphins, the feel-good hormone, and can reduce stress hormone levels.

6. Boosts energy: Exercise can increase your energy levels throughout the day and improve your sleep.

If you struggle to fit in enough cardio exercise, cardio routines can hold you accountable and help you monitor your progress.

How Much Cardio Should You Do Per Week?

The NHS recommends 75 minutes of vigorous or 150 minutes of moderate-intensity exercise, along with strength-based exercise. Examples of moderate intensity include brisk walking and slow cycling, while vigorous activities include running and spin classes.

Adding a 10–20-minute high-intensity cardio workout at the end of your sessions can help you meet these recommendations efficiently. Ensure you do cardio after weight training to minimise negative impacts on your workout.

Outside the gym, a brisk walk is a great way to add to your weekly exercise. Just 20 minutes a day can help you reach the 150-minute moderate exercise goal.

What Type Of Exercise Should A Cardio Gym Workout Routine Include?

There are two types of cardio workouts: LISS (low-intensity steady-state cardio) and HIIT (high-intensity interval training). LISS workouts are longer and steady, while HIIT involves alternating periods of intense effort with rest.

A typical gym LISS workout includes 30-60 minutes on a cardio machine. Most gyms offer a variety of machines, including treadmills, exercise bikes, and rowing machines. If you dislike a machine, try others until you find one you enjoy.

If machines aren’t appealing, consider bodyweight endurance exercises like squats or burpees, which can be adapted into HIIT workouts for variety.

Cardio Workout Plan For the Gym

Below are three HIIT gym cardio workouts to mix up your routine.

Workout 1 – Treadmill Intervals

Warm up:

• 5 minutes of moderate walking

• Pre-running dynamic stretches (optional)

Workout:

• Run for 2 minutes at your average 5k pace + 0.5 km/h

• 1-minute brisk walk

• Repeat 5 times, increasing speed by 0.5 km/h each time

Cooldown:

• 5 minutes moderate walking

• Post-run static stretches

Workout 2 – 1500m Rowing Intervals

Warm up:

• 5 minutes moderate cardio on rowing machine or elliptical

Workout:

• 200m high-intensity rowing

• 100m low-intensity rowing

• Repeat 5 times

Cooldown:

• 5 minutes light cardio on rowing machine or elliptical

• 5 minutes full body stretching

Workout 3 – Concept Bike and Burpees

Warm up:

• 1 minute jumping jacks

• 1 minute jump squats

• 3 minutes continuous cycling

Workout:

• Round 1: 500m concept bike, then 2 burpees

• Round 2: 400m concept bike, then 4 burpees

• Round 3: 300m concept bike, then 6 burpees

• Round 4: 200m concept bike, then 8 burpees

• Round 5: 100m concept bike, then 10 burpees

Cooldown:

• 5 minutes easy cycling

• 5 minutes full body stretch

Adding one (or all!) of these workouts twice a week will boost your fitness and improve your mental and physical health.