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Cardio & conditioning

Cardio intervals workout

Hard means you can say only a few words. Use an exercise bike, a rowing machine or an air bike; outdoors, hill sprints are the advanced option. Vigorous minutes count roughly double toward weekly activity targets.

25 minIntermediate1 movesCardio machineQuads
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Stationary cycling8 min
    Beginner · Quads, Glutes, Hamstrings · 3D demoBuild from easy to moderateHarder: Air bike intervals

Intervals

4 rounds

  1. Stationary cycling60 s on, 120 s off
    Beginner · Quads, Glutes, Hamstrings · 3D demoOn: hard, a few words at most. Off: easy pedalling. Build from 4 rounds to 8 over the weeksHarder: Air bike intervals

Cool-down

  1. Stationary cycling5 min
    Beginner · Quads, Glutes, Hamstrings · 3D demoEasy pedallingHarder: Air bike intervals

Tips

  • If jumping and sprinting power matter to you, do intervals on a different day from heavy leg training, or at least 3 hours apart.
  • A rower or air bike works the same way: keep the effort, whatever the machine.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Part of these weekly plans

Follow the whole week: which session on which day, and how to progress.

Find more moves like these

More cardio & conditioning

HIIT workout at home

A 20-minute no-equipment HIIT workout: jumping jacks, jump squats, mountain climbers, burpees, skips and bear crawls.

20 minIntermediate10 movesNo equipment

Plyometric workout

An advanced jump training session: pogo hops, box jumps, split squat jumps, broad jumps and depth jumps.

30 minAdvanced8 movesA bench or box, A step

Easy cardio workout

A steady 30 to 45 minute cardio session at talk-but-not-sing pace: walk, cycle, row or cross-train, counting toward weekly activity guidelines.

40 minBeginner3 movesCardio machine, A wall

Questions people ask

How long does the cardio intervals workout take?

About 25 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: Cardio machine. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for me?

It is written at intermediate level. 0 of its 1 moves have an easier option listed beside them; use them freely.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.