Favorite Cardio Workouts - Preparing for Fitness

In another blog, I promised I would share some of my favorite workouts. Be sure to also check out my favorite strength/body weight workouts blog! Whether you’re a beginner or an expert when it comes to planning your workouts, I hope this helps bring some new workout ideas to add into your agenda.

While heart disease is the number one cause of death in the world, cardio workouts are especially important for your heart health, lowering your blood pressure, improving your blood flow, and improving your workout efficiency. Exercise fulfills the “heart” portion of my Mind.Heart.Body. lifestyle. 


Cardio does not always mean “running the mile” and it took me way too long to realize that. There are so many different exercises to get your heart rate pumping.


No Equipment Needed:

  • Jumping jacks

  • Mountain climbers

  • Burpees

  • Squats 

  • High knees

  • Butt kicks

  • Lateral shuffles


Start small, pick 3-4 exercises and add on more as you get in the groove. If you’re seasoned and ready to take on the challenge, do all of the exercises. Start with 10 of each movement x3. As you get more comfortable add more reps on. Work up to 12, 15 even 20 reps. Or add an extra set. 


Elliptical Intervals:

  • 0-3:00 minutes at level 5, 140 steps per minute

  • 3:00-5:00 minutes at level 7, 150 steps per minute

  • 5:00-7:00 minutes at level 8, 150-150 steps per minute

  • 7:00-8:00 minutes at level 10, 190-210 steps per minute (SPRINT)

  • 8:00-10:00 minutes at level 6, 150-160 steps per minute

  • 10:00-12:00 minutes at level 10, 190-210 steps per minute (SPRINT)

  • 12:00-14:00 minutes at level 8, 150-160 steps per minute

  • 14:00-15:00 minutes at level 10, 190-210 steps per minute (SPRINT)

  • 15:00-17:00 minutes at level 7, 150-160 steps per minute

  • 17:00-18:00 minutes at level 8, 190-210 steps per minute (SPRINT)

  • 18:00-20:00 minutes at level 5, 140 steps per minute (Cool down)


The elliptical interval workout is a quick high-intensity 20 minute workout. Adjust the resistance if you’re just starting out and work you way up to the numbers outlined above.


Treadmill Intervals:

  • Warm up: Min 0:00-10:00min at 3-4mph on 0% incline

  • Intervals:

  • Min 10:00-11:00min at 5mph on 1% incline

  • Min 11:00-12:00min at 3-4mph on 1% incline

  • Min 12:00-13:00min at 6mph on 1.5% incline

  • Min 13:00-14:00min at 3-4mph on 1.5% incline

  • Min 14:00-15:00min at 7mph on 2% incline

  • Min 15:00-16:00min at 3-4mph on 2% incline

  • Min 16:00-17:00min at 8mph on 2.5% incline

  • Min 17:00-18:00min at 3-4mph on 2.5% incline

  • Rest: Min 18:00-23:00 min at 3-4mph on 0% incline

  • Sprints: Min 23:00-23:30 min at 8mph on 1% incline

  • Min 23:30-24:30 min at 3-4mph on 1% incline

  • Min 24:30-25:30 min at 8mph on 1% incline

  • Min 25:30-26:30 min at 3-4mph on 1% incline

  • Min 26:30-28:00 min at 8mph on 1% incline

  • Min 28:00-29:00 min at 3-4mph on 1% incline

  • Distance: Min 29:00-31:00 min at 5-6mph on 1% incline

  • Min 31:00-32:00 min at 3-4mph on 1% incline

  • Min 32:00-37:00 min at 5-6mph on 1% incline

  • Min 37:00-38:00 min at 3-4mph on 1% incline

  • Min 38:00-46:00 min at 5-6mph on 1% incline

  • Min 46:00-47:00 min at 3-4mph on 1% incline

  • Recovery: Min 47:00-57:00 min at 3-4mph on 1% incline


Take the full hour of treadmill intervals or shorten into 30 or 45 minute sessions.


Other great cardio workouts requiring equipment/gear:

  • Speed walking

  • Lap-pool swimming 

  • Riding a bicycle (moderate to high intensity) 

  • Stairmaster or running stairs

  • Jump rope

  • Rowing machine 

  • Boxing


My quarantine fail...Peloton. It was truly an impulse decision, I splurged and I’m so glad I did, there are so many amazing workouts. So you’re sitting there saying “Megan, I don’t have that kind of money to spend on a Peloton right now.” I totally understand and respect that. However, if you are unable to get to the gym or don’t have one close by Peloton offers an affordable membership that gives you access to all of their workouts live and on-demand. Everything from strength training, guided running/biking, barre, pilates, yoga, they have it all! In the end, the Peloton workouts have been my new favorite workouts! 


If you have any questions on any of the workouts I provided, please do not hesitate to reach out. Also, please remember I am not a certified personal trainer. I am simply sharing my favorite workouts I have collected over the years.


Thanks for reading. I’d love to hear from you: missintl2020@gmail.com Stay happy, healthy, and grounded Mind. Heart. Body.


Megan Vladic

Miss International 2020

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