Cardio workouts improve heart health, boost stamina, and burn calories, making them a very important part of a balanced fitness routine.
Gyms offer diverse cardio options, from machines to dynamic workouts, adaptable to any fitness level. Whether you’re looking to shed extra pounds, boost your endurance, or simply maintain an active lifestyle, you can easily choose the right cardio workout in the gym.
From classic treadmill sessions to high-intensity circuit training, we present 10 best cardio workouts available at the gym. Discover how each exercise targets your muscles, enhances your fitness, and keeps your routine exciting. Find the perfect cardio option to power your journey toward a healthier, stronger you.
1. Treadmill Running or Walking
Whether your goal is weight loss, endurance, or simply staying active, the treadmill provides a controlled environment for effective cardio training.
It is a versatile cardio machine suitable for all fitness levels, offering both walking and running options. It’s ideal for building endurance, burning calories, and improving heart health.
To maximize your workout, adjust the incline to simulate hill training, which activates different muscle groups and increases calorie burn. Beginners can start with a steady walking pace, gradually increasing speed or incline over time. More advanced users can incorporate intervals—alternating between short bursts of fast running and recovery walking or jogging—to boost cardiovascular fitness and metabolic rate.
The treadmill’s programmable settings allow you to customize your session, keeping it challenging and engaging. Maintaining proper form is key: keep your shoulders relaxed, arms moving naturally, and avoid holding onto the handrails during walking or running.
2. Elliptical Trainer
The elliptical trainer is a low-impact cardio machine that’s easy on the joints, making it an excellent choice for people of all fitness levels, including those recovering from injuries.
This machine provides a full-body workout by combining lower-body motion with upper-body engagement using the handles. The elliptical mimics natural movements like walking or running, reducing the risk of strain. You can adjust resistance and incline levels to vary the intensity, targeting different muscle groups such as glutes, quads, and calves.
For an effective workout, maintain an upright posture, keep your core engaged, and avoid leaning heavily on the handles. You can also incorporate intervals—alternating between high resistance or speed and lighter recovery phases—to increase cardiovascular benefits and calorie burn.
3. Cycling (Stationary Bike)
Cycling on a stationary bike is a fantastic cardio workout that strengthens your legs, improves cardiovascular health, and burns calories. It’s a low-impact exercise, making it suitable for all fitness levels and ideal for individuals with joint issues. There are two main types of bikes: upright and recumbent.
Upright bikes mimic outdoor cycling, engaging core and upper body muscles, while recumbent bikes provide back support and are more comfortable for extended sessions. For an effective workout, adjust the resistance to challenge your muscles and alternate between steady-state pedaling and sprints for a high-intensity interval training (HIIT) session.
Maintain proper form by keeping your back straight, shoulders relaxed, and grip light on the handlebars. Cycling can be customized to your goals—whether it’s improving endurance, boosting metabolism, or recovering from an injury. With its versatility and accessibility, stationary biking is a popular and effective choice for gym cardio.
4. Rowing Machine
The rowing machine is a full-body cardio workout that engages your legs, core, and upper body, offering both strength and endurance benefits. It’s low-impact, making it gentle on joints while still providing an intense calorie burn.
Proper form is key to maximizing the benefits: start with a strong push from your legs, engage your core as you lean back slightly, and finish with a controlled pull using your arms. The motion should be smooth and continuous, with power coming primarily from the legs. Adjust the resistance to match your fitness level and goals, whether you’re focusing on endurance or high-intensity intervals. Incorporating the rowing machine into your gym routine can help improve posture, strengthen muscles, and boost cardiovascular health.
It’s also an efficient workout, burning a high number of calories in a short time. Rowing is perfect for those seeking a versatile and effective cardio option.
5. Stair Climber
The stair climber is an excellent cardio machine for building lower-body strength and improving cardiovascular endurance. It simulates climbing stairs, targeting key muscles such as the glutes, quads, hamstrings, and calves.
The repetitive stepping motion also engages your core, contributing to better balance and stability. To maximize your workout, maintain an upright posture and avoid leaning on the handrails, using them only for balance.
Beginners can start with a slow and steady pace, while more advanced users can incorporate intervals, alternating between faster climbs and recovery periods. You can also skip steps or step sideways to activate all muscle groups. This low-impact exercise is ideal for those looking to burn calories efficiently while toning muscles of their legs.
6. High-Intensity Interval Training (HIIT)
HIIT is a powerful cardio workout that alternates between short bursts of intense activity and brief recovery periods, maximizing calorie burn and cardiovascular benefits in a shorter time. It can be done on gym equipment like treadmills, bikes, or rowing machines, or with bodyweight exercises such as burpees, jump squats, and mountain climbers.
The key is to push yourself to near-maximal effort during the intense intervals and allow enough recovery to maintain the intensity in subsequent rounds. A typical session might involve 30 seconds of high effort followed by 30-60 seconds of rest or low-intensity movement. HIIT not only improves endurance but also boosts your metabolism, helping you burn calories even after your workout.
It’s a versatile and efficient option, suitable for all fitness levels, as you can adjust the intensity and duration to your ability. With its variety and effectiveness, HIIT keeps workouts exciting and results-driven.
7. Swimming
Swimming is a full-body, low-impact cardio workout that combines cardiovascular endurance with muscular strength and flexibility.
It’s gentle on the joints, making it an ideal option for people of all fitness levels, including those recovering from injuries. Each stroke—freestyle, breaststroke, backstroke, or butterfly—targets different muscle groups, engaging the arms, legs, core, and back. Swimming improves lung capacity, heart health, and overall stamina. For an effective workout, vary your strokes and incorporate intervals by alternating between fast sprints and slower recovery laps. Using tools like kickboards or pull buoys can help focus on specific areas, such as leg or upper-body strength.
Swimming also provides mental relaxation, as the rhythmic movement and water immersion promote stress relief. Whether you’re aiming for calorie burn, improved endurance, or overall fitness, swimming is a refreshing and versatile cardio option that supports both physical and mental well-being.
8. Kickboxing or Boxing
Kickboxing and boxing are dynamic cardio workouts that combine intense cardiovascular activity with strength and agility training. These workouts involve punching, kicking, and defensive movements, engaging the entire body—arms, legs, core, and back—while also improving coordination and reflexes.
They are excellent for burning calories, building endurance, and relieving stress. In the gym, you can practice using a heavy bag, speed bag, or by shadowboxing.
Incorporating high-intensity intervals, such as fast punches or kicks followed by slower recovery movements, can further enhance the workout’s effectiveness. To maximize benefits, focus on proper technique: keep your guard up, rotate your hips for powerful strikes, and maintain a balanced stance.
Kickboxing or boxing classes often include combinations, footwork drills, and core exercises, adding variety and challenge. These workouts are not only great for physical fitness but also boost confidence and mental focus, making them a rewarding choice.
9. Jumping Rope
Jumping rope is a simple yet highly effective cardio workout that improves cardiovascular health, agility, and coordination while burning a significant number of calories in a short time.
It’s a low-cost, portable option that can be adjusted to any fitness level. Beginners can start with basic two-foot jumps, gradually increasing speed and duration. Advanced variations, such as single-leg jumps, double-unders, or criss-cross patterns, add intensity and challenge muscles. Jump rope engages the legs, arms, shoulders, and core, providing a full-body workout.
Proper form is key: keep your elbows close to your body, wrists relaxed, and land softly on the balls of your feet to reduce impact.
Incorporating intervals, like alternating between fast-paced and slow-paced jumping, boosts cardiovascular endurance and calorie burn. Whether used as a warm-up, part of a circuit, or a standalone session, jump rope offers a fun, effective way to stay fit.
10. Circuit Training
Circuit training combines cardio and strength exercises in a fast-paced sequence, making it an efficient workout for building endurance, burning calories, and toning muscles.
It typically involves moving through a series of stations or exercises—such as jumping jacks, kettlebell swings, push-ups, or rowing—each performed for a set time or number of repetitions. Minimal rest between exercises keeps your heart rate elevated, providing cardiovascular benefits while targeting multiple muscle groups. Circuit training can be customized to suit your fitness level and goals by adjusting the intensity, resistance, or types of exercises.
For example, a beginner might perform bodyweight movements, while advanced users incorporate weights or plyometrics for greater challenge. This workout style is ideal for maximizing results in a short time, keeping sessions engaging and varied. Whether done individually or in a group class, circuit training is an effective way to boost fitness, strength, and overall energy levels.
Although cardio workouts are highly beneficial on their own, achieving optimal results requires a personalized approach. Our personal trainers from Abu Dhabi can adjust your workout plan to your goals, needs, and current fitness level. In addition to helping you perform exercises correctly and get the most out of every session, a personal trainer will keep you motivated and track your progress.
Whether you aim to lose weight, increase endurance, or improve overall health, expert guidance will help you reach your goals faster and more safely!
