Get your sweat on!

Make cardio a must this summer and you’ll accelerate your fat loss by boosting your metabolism with every session as well as improve your health and fitness while doing it!

With a bit of creativity, you can reinvent your cardio routine! You just need to know how to structure your workouts to keep them interesting and effective.

Here are four workouts to spice up your cardio routine. You’ll only need 20-30mins for one of these quick high-intensity sessions!


The neg split treadmill tester workout 

No effective cardio routine is worth its weight in sweat leaves out the treadmill-it’s one of the most effective machines in the gym and running is a great way to scorch calories!

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1.Warm-up: 2.5 mins

Start with a walk and increase the speed slightly every minute until you reach a steady jog.

2. Split 1: 12 mins 

Run at a fast yet steady temp for 12 mins. Remember to take note of the distance you covered.

3. Active recovery:

Jog slowly for 2 mins to recover.

4. Split 2: 10.5mins 

This is the neg (or negative) split. You need to cover the same distance you did in split one, but in less time.

5.Cool down: 2.5 mins 

Start at an easy jog and reduce your speed slightly every minute so that your last 60 seconds are performed at a brisk walking pace.

Total time: 29.5mins 

Elliptical pick-ups workout

The elliptical is a great piece of cardio equipment as it engages both the upper and lower body muscle groups to increase the impact.


5 mins at an easy effort

  • 1 min pick-up at max effort
  • 1 min at easy effort
  • 1.5 min pick-up at max effort
  • 1 min easy effort
  • 2 min pick-up at max effort
  • 1 min at easy effort
  • 2.5 min pick-up at max effort
  • 1 min at easy effort
  • 3 mins pick-up at max effort


5mins at an easy effort

Total time: 23 mins

The bodyweight burner workout

When you add the resistance of bodyweight exercises to a non-stop cardio workout structure, you get a lung-busting session.

How: Perform as many reps as possible in 1 minute. Move directly to the next station without resting. Complete all 5 stations to perform one circuit. Rest for 60 seconds between circuits, and complete 4 rounds in total.

Warm-up: 2 mins

  • High knees- 30 secs
  • Star Jumps- 30 secs
  • Ice Skaters- 30 secs
  • Air Squats- 30 secs


  • Station 1– Squat Jumps
  • Station 2– Mountain Climbers
  • Station 3– High Knees
  • Station 4– Jump lunges
  • Station 5– Burpees

Cool down: 2 mins 

Total time: 28 mins 

Air assault intervals workout

The Assualt AirBike delivers a grueling workout on its own, but when you combine it with the high-impact airborne assault of skipping, you’ve got a recipe for a serious calorie blaster.

  • Warm-up: 5 mins on the AirBike –Do this at a comfortable resistance.
  • AirBike interval 1: 90 seconds –15 seconds on, 15 seconds off
  • Skipping interval 1: 90 seconds –Double foot skip
  • AirBike interval 2: 90 seconds –20 seconds on, 10 seconds off
  • Skipping interval 2: 90 seconds –Alternating high knees
  • AirBike interval 3: 90 seconds –25 seconds on, 5 seconds off
  • Skipping interval 3: 90 seconds -Left leg skip
  • AirBike interval 4: 90 seconds –All out
  • Skipping interval 4: 90 seconds –Right leg skips
  • Cool-down: 5 mins on AirBike -At a comfortable resistance

Total time: 22 mins 


Author: Logan Leigh Rix

Logan blends her passion and profession by working as a digital and social media marketer and content creator in the fitness, health and wellness industry. She’s also a personal trainer, former Face of Fitness finalist and Fitness Magazine featured athlete.

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