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
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The Ultimate HIIT StairMaster Workout for Maximum Fat BurnOur most read cardio session, for beginners and advanced.
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Your Elliptical Workout Plan For Weight LossA full plan, not just a machine setting.
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Upper Body Ergometer Workout: 3 Plans and a Buying GuideLow impact conditioning when your legs cannot take it.
Cardio & Conditioning
Three indoor cycling sessions written out in full: a 27-minute RPE ladder, an 18-minute session for a lifting day, and...
Both formats work, so the real question is which one fits the week you already have. Here is a hard...
Full starter protocols for four cardio machines, each with a warm-up, work blocks, recovery, a cool-down, an RPE effort anchor...
An upper body ergometer (arm bike) gives you real cardio work when your legs cannot carry the load. Here are...
A StairMaster HIIT workout is a high-intensity interval training session that uses a StairMaster machine to combine intense bursts of...
Direct answer: The rowing machine is the better all-around pick for most people because it trains the legs, core, back,...
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Enhance your running performance with five key exercises aimed at boosting strength, agility, and form. From leg presses to planks,...
Endurance training focuses on the cardiovascular (i.e., heart, arteries, veins, and capillaries) and respiratory (i.e., lungs) system. Improving one’s endurance...