My current cardio workout routine consists of running. And some climbing on the StairMaster. Occasionally, I go for a nice bike ride for a few miles. When feeling nostalgic, I work a nice 20-minute elliptical workout into the mix.
I still love the elliptical.
Sometimes I step onto a few pieces of cardio equipment every day, while some days I only step onto one. Not always, but sometimes, the length of my gym visit depends on how “well” (few calories) I ate during the day. If I ate well, I might stay at the gym only 20 minutes. On the other hand, if I made poor choices throughout the day my cardio workout might last nearly an hour.
It’s safe to say my workout routine varies.
While I don’t have a routine per se, I do have a couple of guidelines. The guidelines that I’ve set forth for my gym workout routines are as follows:
- 4 days a week
- At least 20 minutes
That’s it. That doesn’t mean I go 4 days a week for 20 minutes like some might perceive, that simply means that on some rainy random Tuesday when I have a migraine, miss my daughter, and simply want to to call it a night I can put in my 20 minutes and leave. If I want to go out that Friday night with friends, I can skip the gym and meet my 4-day a week requirement.
Some random facts my current cardio workout routine:
- Half the time I stick with just one machine, the treadmill
- Half the time I stick with two machines, other being the bike
- Lazy days I might just walk briskly (4 mph) for 20 minutes
- StairMaster workouts are reserved for days when I’m pumped
- I do lift weights, but they don’t take time away from cardio
Variety — it’s the spice of life. I’m not a patient person (ask my wife) and I get bored easily, so it’s important to me not to go to the gym every night with a list and set of instructions. While I know a lot of (not all) people have been asking for my gym cardio workout routine lately so they can copy it and make it their own, I simply don’t have one you can print out and take with you.
If there is any advice I can give you about cardio, it’d be this:
Sweat.
What does your current cardio workout “routine” look like?
{ 38 comments… read them below or add one }
I have about a 30-minute elliptical workout a day on level 5 and boy is it tough! I am trying to increase the level bu t i’m not too sure if I can keep going up to 20 like you did!
keep up the great work!
I started at around that level on the elliptical, just keep working at it and you’ll be able to be able to stay on longer at higher levels!
I notice your posts usually only mention cardio workouts. Do you do weight training as well, or focus mainly on cardio? If you do weight training, can you talk a little about it? If not, can you discuss why not?
Just started hitting the gym again myself after a month or two absense. I’ve lost over 60lbs in the last 5-6 months, and have hit a plateau.
Hey Mike!
Congrats on the big loss. I think mixing in weight training along with the cardio is a great idea, as it helps keep your body in balance. Also, studies have shown that circuit weight training (doing many different exercises in a row without stopping) can burn the most calories in the least amount of time.
More bang for your buck, essentially.
-NF Steve
I do weight training as well, but not regularly as I should. I lift weights maybe once or twice a week.
Congrats on losing 60 pounds in 6 months! My plateau hit me big time around that time, and the weight loss has been slow ever since. Just keep that calorie deficit going and you’ll bust through eventually!
I do cardio 6 days a week, 3 of those days are my weight training days so I don’t so AS MUCH cardio (maybe 20-30) minutes. The other days I try to do at least 45-60 minutes, but usually end up doing 1.5-2 hours b/c I’ll get an urge (or I’ll be bored) to go back to the gym later.
The bulk of the cardio time is spent between the ARC Trainer and the treadmill. I spend some time on the bikes too, but I haven’t spent more than 35 minutes on the stairclimber since I started trying to lose weight again. I DID have access to an eliptical that I would use often, but the fitness room in my apartment complex is “closed until further notice for construction”, and that was my only access to one.
ARC trainer? Am I dumb for not knowing what that is? I don’t think I’ve ever heard of that before.
I am trying for the 30 minutes now. 4 times a week. I have been doing 3 times on the treadmill (up to 2.5 miles yesterday) and 1 time on the “funky” eliptical (AMT100i from precor) 400 calories on the eliptical and 500 on the treadmill (according to the screens). It’s something
You don’t seem too enthusiastic about working out. Are you not a big fan, don’t have time, etc?
T, whatever you’re doing, it’s working. Can’t argue with results. Me: I change it up LOTS. Week before last, I started the 60 day “Insanity” program. It’s appropriately named for sure. Kicks my trash every single morning.
But I also have a spinning bike and a tread, and while I always do my Insanity workout every morning (4 a.m., thank you very much), at night I often add 20 mins of some HIIT on the tread or bike. Helps me sleep like a baby!
I don’t think I’m losing enough weight — I’m discouraged with losses under a pound, really. I should be losing more than .4 and .8 pounds a week, I should at least be clearing 1.5 pounds a week.
Just saying.
You might be right. It’s certainly possible. Fewer days over 2,000 cals might help with that. I’m just sayin’…
:)
oh p.s. I also do weights.
I’ll warm up on the elliptical for about 10-12 min (X-Train mode), do weights, and then attempt to put in 20 min on the treadmill ( mix jog/walk/run )
I only run and walk on the treadmill, I don’t think jogging — I don’t really know why.
I run six days a week. Right now my running looks like this:
Monday: 2 miles (warmup for weight training)
Tuesday: 5 miles (normal daily run)
Wednesday: 3.1 miles (temp run for increasing speed)
Thursday: 5 miles (normal daily run)
Friday: 2 miles (warmup for weight training)
Saturday: rest day
Sunday: 8-12 miles (Long run for endurance)
My runs are usually outside unless the weather is bad. I do weight training on Monday, Wednesday and Friday. When I find myself plateauing, I change out weight training for swimming and biking.
It’s funny, when I started losing weight, I ran to help with my weight loss goals. Now, I try to lose weight to help with my running goals. :)
I know exactly what you mean! Me too!
I know what you mean. I want to lose more weight so I can run faster and longer, not the other way around.
I’m still working up to being an intense exerciser. I usually do 4 or 5 days a week on the treadmill for two miles. I’ve been trying to get 2 miles in a 30 min time frame, but so far I’m at the 31:50 mark, gradually improving. I have done 45 min sessions before, it all depends on how I feel really.
I also do the Biggest Loser workouts on the Wii (usually last about 25 mins) and that’s every other day…and sometimes a workout DVD.
What do you think about Bigger loser on the wii? Scale of 1 to 10, 10 being the most effective, exciting form of exercise you could think of, and 10 being the least — what would you give it?
What workout DVD?
I could not agree more about variety. Sometimes, if I’m feeling very resistant to working out, I will do 10 minutes each on the elliptical, bike, and treadmill. It makes the time go very fast. Lately though I’ve been running outside almost exclusively. It’s so much more fun than going to the gym!
Yeah, I do a few multiple machine days. I wish I could find somewhere to play basketball, soccer, kickball or something though local in Columbia.
It’s funny how sometimes people see success and feel like all they need to do is replicatte it and they’ll have the same success. I love that fact that you inspire people, but even more than that, I love that you always highlight that we all need to find what works for us. Good stuff.
I, unlike you, am a creature of habit. I like to do the same cardio every day: 20 minutes on the treadmill, 10 miutes on the StairMaster, and 20 minutes on the elliptical.
Great post, thanks for it.
It’s about inspiration, not replication.
It’s why Subway was so popular after Jared came out and announced he lost eating subs. I know I went to Subway a lot more, trying to eat subs. The easiest roadmap to doing something is just following somebody else.
i think i’m on a similar plan as you. 4x week, at least 20 minutes. +weights. and the elliptical is where it’s at for me.
The elliptical is an intense machine, but still good on the joints.
I go to the gym anywhere from 3 to 5 days a week. I do 60 min on the elliptical on a 4 resistance level and varying inclines (anywhere from 7 to 13). I use several circuit weight machines after this. On a daily basis I walk ( rather briskly) around 3 miles. Between this and a casual 1500 calorie diet I’ve lost nearly 40 pounds (of the 90 I set as my goal) since July 2.
I need to focus on core training now and have been researching the best methods to flatten and tone my mid section.
40 pounds since July is pretty impressive! What does your diet look like?
well, before I hit this long period of no gym time due to work, I was going every single day and doing the following:
-weight lifting for about 30 minutes for one muscle group – 6-7 different exercises. I heard this helps burn off the calories from the stuff you’ve recently eaten so when you go to cardio after you’re burning strictly fat calories. I don’t know if that’s true but I used to do it the opposite way (cardio first, weights last) and I didn’t make nearly the same progress.
-cardio for 30-60 minutes on elliptical. I make myself do a minimum of 30 minutes no matter what. Occasionally the basketball court will not be totally packed and I can go run around the court for a while.
-dance dance revolution universe on xbox 360. If Universe 3 is anywhere near correct on it’s calorie counting algorithm… umm.. why even bother going to the gym? I can just dance around for a couple of hours and burn way more calories. However, I suspect it’s aiming a tad high since Universe 1 and 2 have lower (aka an obviously different algorithm) calories burned at the ends of each song. Which is right? I don’t know, but it definitely helps if combined with gym workouts. If any of you get DDRU1-3 let me know and we can play on Xbox Live (there is no other chance you’ll have to play online so take me up on it.. please?)
Before I sold my xbox I used to have many nights on the DDR — it can burn calories like nothing else. You absolutely don’t need the gym if you did 30 minutes of that every night, almost regardless of settings.
I’ve been really enjoying this one – Coach Jenny Hadfield’s 30-Minute Holiday Workout Series #2 – The Done Before You Know It Special – http://www.beewellmiles.com/SimpleSteps/EasyMoves/ViewBlog.aspx?BlogPost_ID=302
Warm-Up: 5 minutes
Walkers – Walk at an easy effort for 3 minutes and then gradually pick up your pace for 2 minutes.
Runners – Walk briskly for 3 minutes and run easy for 2 minutes.
Play: 20 minutes
WALKERS-
Walk at a challenging pace for 1 minute, followed by an easy walking pace for 1 minute to catch your breath. Continue to alternate fast paced walking with easy paced walking and add one more minute to each interval until you reach 25 minutes (20 total minutes of play).
1 minute challenging pace + 1 minute easy walking pace to catch your breath
2 minutes challenging pace + 2 minutes easy walking pace to catch your breath
3 minutes challenging pace + 3 minutes easy walking pace to catch your breath
4 minutes challenging pace + 4 minutes easy walking pace to catch your breath
(This will take 20 total minutes minus the 5-minute warm up)
RUNNERS – Run at a challenging pace for 1 minute, followed by an easy running pace for 1 minute to catch your breath. Continue to alternate fast paced running with easy paced running and add one more minute to each interval until you reach 25 minutes (20 total minutes of play).
1 minute challenging pace + 1 minute easy running pace to catch your breath
2 minutes challenging pace + 2 minutes easy running pace to catch your breath
3 minutes challenging pace + 3 minutes easy running pace to catch your breath
4 minutes challenging pace + 4 minutes easy running pace to catch your breath
(This will take 20 total minutes minus the 5-minute warm up)
Cool-down: 5 minutes
Walkers – Walk at an easy effort for 5 minutes.
Runners – Walk briskly for 2 minutes and gradually slow your pace for 3 minutes.
Caution: You may have so much fun doing this workout that you’ll want to do it more often. Consider it a “seasoning” for your holiday exercise recipe and keep it to once per week. Like cayenne pepper, a little goes a long way!
I will give you my workout I did this morning :)
Treadmill- 10 minutes.
Starting at 6.5 (fast walk) and moving up to 8 after one minute, then 9 after one minute and so on until I can’t go any faster then I go back to 6.5 for one minute then back up to 8 and above.
Spin Bike- 10 minutes.
I usually do not use this machine but I got my butt kicked on it on my personal trading session, so I decided to give it a go.
No idea on resistance level but you want to be able to feel the push but not so much that you can’t sprint.
Start with 30s slow to warm up. One 30s is over sprint as fast as you can for 30s. and repeat. This really gets my heart rate up and gets me into the “fat burning” range.
Rower- 10 minutes:
I hate the rower! But I know it is excellent to strengthen your chest and back.
On resistance level 8 do 1 minute slow to warm up then up it to a comfortable to fast pace for 1 more minute. After the first 2 minutes push yourself as fast as possible for 1 minute and repeat (2m slow, 1m fast).
Cross Trainer (elliptical)- 30 minutes
I love the Cross Trainer!!! It burns soooo many calories and helps to stretch and work my calf muscles.
I start on level 16 for 2 minutes (usually I split the 2 minutes into 1 minute backwards and 1 minute forwards). After the first 2 minutes up the level to 18 and push as fast as possible for 1 minute.
In the last minute I up the level to 21 and do 30s backwards and 30s forwards.
Sometimes I skip but it depends how energetic I am feeling :)
By the way I think you’ve done an amazing job! Seeing your before and after photos makes me wish I had photos of myself “before” I started working out properly.
I have lost 13.5kg (29.7 pounds in 17weeks). Still have 6kgs to lose to get to my “goal” weight but I’m sure I will lose more once I get there :):):):)
Again, great job!
Oh but that workout is only done on Saturdays.
During the week I only do the Treadmill for 10mins and Cross Trainer for 30mins.. Sometimes more or less depending on how much I slept in!!
That’s an intense workout! Thanks for the in-depth post, that’s really a robust workout!
Hey, been following your site for a few months since I first saw it posted on the consumerist. You look great and I admire your consistency…that is IMO the hardest part. You and I are on similar paths, with similar starting points, though you started long before I did. Be proud of what you have done! -Dan
I appreciate the nice comment. I am proud, but as I have said before, it’s nothing special. It’s just consistency, as you said, and putting one foot in front of the other every single day.
I have a elliptical machine and workout at home with that and a heart rate monitor. The monitor has tracked every session I have done since april and I can see the changes. The basics of my routine now includes shorter interval training to gain strength, ‘normal’ 75 minute workouts and a rare good long 2-3 hour session for endurance. Right now, my goal is to be able to exercise at a good rate for a half marathon (13.1 miles). Thursday, I made it to 12.1, 1 mile short of my goal.
last few exercises:
Fr off
Sa 109 minutes, 7.0 miles, 1,392 calories
Su 50 minutes, 3.0 miles, 575 calories
Mo off
Tu 101 minutes, 5.5 miles, 1,077 calories
We 46 minutes, 3.2 miles, 603 calories
Th 189 minutes, 12.1 miles, 2,503 calories
Fr off
Oh, fun post!
I get too neurotic about the numbers on the machines. The time, the resistance/speed, etc. I didn’t really start getting in shape until after I quit my gym membership. No joke.
Right now I run 4 miles, 3 days a week: MWF. I do it just around my neighborhood on the pavement. Takes 35 minutes on average. On T,TH, and Sat I give my joints a break and do the elliptical machine for 30 minutes in my complex’s gym. And Sundays I’ll do whatever I feel like. If I’m feeling pumped I’ll try running 10K on the treadmill, when I’m feeling tired I’ll just stick with the bike or walking with a steep incline. After cardio I do a mix of free weights, lunges, squats, resistance band, etc. Whatever I feel like working. I tend to focus on my thighs and bum, but I am a woman.
I also take my dog on a 2 mile walk every evening. But I’m to the point where that doesn’t even feel like exercise anymore.