Benefits | How Much Cardio | Exercises | Workout Plans

Creating a gym cardio workout plan can be challenging, especially if you aren't a fan of conventional cardio exercises like running or cycling. Fortunately, there are many ways to get your heart rate up, so you can get all the benefits of cardio in a way you enjoy.

In this blog, PureGym Cambridge Grafton Assistant Gym Manager and PT Zach Kingsbury looks at the benefits of cardio and shares three cardio workout plans for the gym. Whether you're new to the gym and looking for cardio workout plan for beginners, or you're a seasoned gym goer looking to switch it up, you'll find everything you need below.

Why Follow A Cardio Workout Plan?

Cardio workouts have multiple health benefits, such as:

If you struggle with getting enough cardio exercise in, cardio workout plans can help to keep you accountable and ensure you are ticking off your weekly activity. They are also a great way to monitor your progress, as you can compare time, distance, or even effort level, to see how you improve week on week.

How Much Cardio Should You Do Each Week?

The NHS recommends 75 mins of vigorous or 150 mins moderate intensity exercise, on top of strength-based workouts. Moderate intensity exercise includes activities like brisk walking, cycling at a leisurely pace, and hiking, while vigorous exercise includes exercises like running, spin classes, and sports.

Adding a 10--20-minute vigorous intensity cardio session to the end of your workouts is a great way to reap the benefits of cardio exercise and meet the recommended guidelines, without dedicating huge chunks of time to it.

If you go down this route, remember to perform your cardio after your weight training, not before. Both cardio and strength training uses up glycogen, but there will be more of a negative impact on your workout if you perform cardio first.

Outside of the gym, brisk walking is a great way to bump up your overall weekly exercise. Just 20 minutes a day brings you around the 150 minute mark for moderate activity.

What Type Of Exercise Should A Cardio Gym Workout Plan Include?

There are two types of cardio workouts -- LISS (low intensity steady state cardio) and HIIT (high intensity interval training). LISS workouts are performed over a longer period of time, at the same effort level, while HIIT workouts combine short periods of all out effort with periods of low effort or rest, for a shorter duration. You can learn more about LISS vs HIIT here.

A gym LISS workout will typically involve 30-60 minutes on a cardio machine. Most gyms have a variety of cardio machines to try, including treadmills, exercise bikes, rowing machines, ski ergs, ellipticals, and stair masters. If you dislike one machine, there's no need to stick to it! Try them all and see what you prefer, as enjoying an exercise is key to staying consistent.

If you don't enjoy any of the cardio machines, you can still get cardio workouts at the gym. Bodyweight endurance exercises like squats or burpees can be turned into a cardio workout by following a HIIT format, so if you hate traditional cardio you can always turn your favourite exercises into a cardio workout! You can learn more about HIIT workouts here.

Cardio Workout Plan For At The Gym

Below, there are three HIIT gym cardio workouts you can try if you want to mix it up from a LISS workout.

Workouts 1 and 2 are suitable for all levels, as the pace is dictated by your fitness. Workout 3 is more advanced and recommended for those with a good level of cardio fitness or experience with HIIT workouts.

If you find any of these workouts too easy or too challenging, you can change the times or distances to make them more suitable.

Adding one (or all!) of these workouts a couple of times a week will boost your fitness and help to improve your mental and physical health.

Ready to incorporate these workouts into your weekly routine? Find your nearest gym here. If you're looking for cardio workouts you can do outside of the gym, check out these HIIT workouts you can do at home.