3-day Cardio Workout Guide

Day 1: Interval Training 40-50 minutes

Warm-up (5-10 minutes):

• Start with a 5-10 minute warm-up on the upright bike at a moderate pace to get your heart rate up and your muscles ready.

Main Workout (30 minutes):

1. 1-minute high-intensity sprint on the treadmill (running or fast walking).

2. 2-minute recovery period on the cross trainer.

3. 1-minute high-intensity on the skiing machine.

4. 2-minute recovery period on the grinder (rowing machine).

5. Repeat this cycle for a total of 5 rounds (30 minutes).

Cool Down (5-10 minutes):

• Finish with a 5-10 minute cool-down on the upright bike at a low intensity to gradually lower your heart rate.

Day 2: Steady-State Training 55-65 minutes

Warm-up (5-10 minutes):

• Begin with a 5-10 minute warm-up on the treadmill at a comfortable pace.

Main Workout (45 minutes):

1. Spend 45 minutes on the upright bike, maintaining a steady pace that keeps your heart rate elevated but allows you to maintain the effort for the duration.

Cool Down (5-10 minutes):

• Conclude with a 5-10 minute cool-down on the cross trainer to gradually lower your heart rate.

Day 3: Cross-Training Circuit 50-60 minutes

Warm-up (5-10 minutes):

• Start with a 5-10 minute warm-up on the skiing machine to engage different muscle groups.

Main Workout (40 minutes):

1. Perform a circuit that includes 10 minutes on the cross trainer, 10 minutes on the grinder, 10 minutes on the upright bike, and 10 minutes on the treadmill.

2. Do each exercise at a moderate to high intensity, depending on your fitness level.

Cool Down (5-10 minutes):

• Finish with a 5-10 minute cool-down on the treadmill, gradually reducing the intensity.