The Cardio Playground

Switch things up, try the elliptical or change from the bike to the rower!

We all know we need to do cardio, it’s good for us and all that blah, blah, blah.

Sometimes the idea of just going to do some cardio is the part that deters us. We want to do it but we want to make sure it’s worth the time, that we actually getting benefit from it so, we put together a few workouts that are easy to follow and are sure to get our heart rate up, no thinking required! 

Machine	Routine Name	Workout Breakdown	Our Thoughts
Treadmill	20-Minute Intervals	- 3-min warmup walk  - 1 min incline walk (10–12%), 1 min easy pace — repeat 6–8x  - 3-min cool down	Quick and effective interval burn
Treadmill	12-3-30	- 3-min warmup walk  - Set to 3.0 mph, 10–12% incline  - Walk for 20–30 mins  - 3-min cool down	Trending for a reason – low impact, high return
Elliptical	Low-Impact Sweat	- 5-min warmup  - 2 min fast pace, 2 min recovery — repeat 5x  - 3–5 min cool down	Use arms for total-body activation
Precor AMT	Fun & Customizable	- 2 min long walking stride  - 2 min stair-climber motion  - 1 min sprint, 2 min recovery — repeat 4x	Feels like walking, running, & climbing in one
Arc Trainer	Lower Body Burn	- 5-min warmup  - 1 min high resistance & deep stride, 2 min low resistance — repeat 5x	Glute-activating uphill hike feel
Spin Bike	Quick Ride Boost	- 3 min warmup  - 30 sec hard push, 1:30 recovery — repeat 6–8x  - 2 min standing climb  - 3 min cool down	Cue your playlist or hop on Peloton
Recumbent Bike	Chill but Effective	- 5-min warmup  - 1 min faster pace, 2 min recovery — repeat 6x  - 5-min steady finish	Great for rehab or easy cardio days
Rower	Full Body in 15	- 3-min warmup  - 30 sec sprint, 90 sec easy — repeat 6x  - 2-min cool down	Use your legs to push, then pull with back & arms

BONUS: Train using your Heart Rate (HR) 

Do you wonder where you your heart rate should be when you’re doing cardio? 

First, you’ll need to find your MAX HR (220 – your age), then keep your heart rate in the 50–70% range of your max or steady-state work, and hit 70–85% in short bursts during intervals. 65 years+ - aim for 80–115 bpm for safe and effective cardio unless cleared for higher levels by a healthcare provider.

What Is Zone 2 Cardio, and Why Should You Care?

Zone 2 cardio is a low-to-moderate intensity form of cardiovascular exercise where your body is working aerobically — meaning it’s using oxygen efficiently to produce energy. It’s not about pushing to your max — it’s about consistency and endurance.

Think of it as the “sweet spot” for building long-term heart and metabolic health without burning out.

How It Feels

You’re moving with intention — enough to feel like you’re working — but you can still: Breathe through your nose, Hold a conversation and are able to sustain the effort for 30+ minutes.

Zone 2 Cardio .. there are naysayers and there are believers, here’s why we think it matters

• Improves overall heart health & circulation

• Builds your aerobic base (your body becomes better at using fat for fuel)

• Increases endurance without being exhausting

• Supports metabolic and mitochondrial health (great for longevity!)

• Easy on the joints — perfect for recovery days or older adults

It’s just good to move! Over the years, fitness and cardio have gotten this all or nothing reputation, so people believe if they are not drenched in sweat or dead on the floor, then it wasn’t a workout. The problem is, we can't push until we almost fall over with every workout ... because eventually, you'll fall over. You know by now that we don’t subscribe to and the all or nothing vibe.

So, our take is this: Do more steady, comfortable workouts that allow you to carry on a conversation with a friend or even carry your coffee without spilling it. AND try to push yourself 1-2x a week with a workout that stretches your limits and makes you feel like you worked hard (like one of the ones above). Zone 2 may not feel hard, but it pays off in a big way — especially when paired with higher-intensity work on other days. It’s foundational, efficient, and perfect for every age and fitness level.

Both styles are good. Our bodies need to be reminded of what they are capable of. 

*Consult your physician before participating in any cardiovascular workouts. The suggested workouts above may or may not be appropriate for your body, consult your physician.