Cardio and Conditioning

The best cardio machine is the one you will actually use twice a week. This section has workouts for every major machine plus conditioning plans that do not need one. You will find HIIT routines, steady state fat loss plans, sprint work, and low impact options for people with bad knees or hips. Each guide tells you how long, how hard, and how often. If you are still choosing a machine, our cardio buying guides compare them side by side.

Start here

20-Minute StairMaster HIIT Workout: Beginner and AdvancedOur most read cardio session, for beginners and advanced.
Elliptical Workout Plan: Steady State and Interval SessionsA full plan, not just a machine setting.
Upper Body Ergometer Workout: 3 Plans and a Buying GuideLow impact conditioning when your legs cannot take it.

Cardio & Conditioning

Woman exercises upright on a rotating stair climber with her feet planted on the steps.

Stair Climber Workouts: Steady, Interval and Real Stairs

Follow a 15 to 30 minute steady stair climber workout, a complete 30 minute interval session, and a 45 minute...

Cyclist riding a stationary indoor cycle, hands on the bars with elbows softly bent and a slight bend in the bottom knee.

Indoor Cycling Routines: 3 Sessions You Can Run Today

Three indoor cycling sessions written out in full: a 27-minute RPE ladder, an 18-minute session for a lifting day, and...

A gym athlete working through a hard interval on an air bike.

HIIT vs Steady State Cardio: Which One, and When

Both formats work, so the real question is which one fits the week you already have. Here is a hard...

Woman walking briskly on a treadmill with upright posture and a safety clip attached, mid interval during a beginner cardio machine session.

Cardio Machine Starter Protocols: Treadmill, Rower, Bike, Climber

Full starter protocols for four cardio machines, each with a warm-up, work blocks, recovery, a cool-down, an RPE effort anchor...

Upper body ergometer workout guide showing a wheelchair accessible OmniTrainer and a PhysioCycle XT

Upper Body Ergometer Workout: 3 Plans and a Buying Guide

Use an upper body ergometer safely with three practical arm bike workouts, a clear setup checklist, and a comparison of...

A woman in athletic wear works out on a stair climbing machine in a gym. She grips the handles and steps up, focused and determined. The gym has a concrete interior and modern equipment.

20-Minute StairMaster HIIT Workout: Beginner and Advanced

Two exact 20-minute StairMaster HIIT plans with beginner and advanced intervals, form cues, effort guidance, and weekly progression.

Generic commercial rowing machine and rotating-stair climber compared in a modern gym

Rowing Machine vs. StairMaster: Which Should You Choose?

Rowing machines provide seated, full-body conditioning, while stair climbers emphasize weight-bearing lower-body work. Compare joint demand, calories, space, and buyer...