2. Do intervals
When you alternate high-intensity cardio work with moderate-intensity recovery periods, you boost your calorie burning and increase your fitness level. This will help you break through plateaus.

Here's how: Warm up for 5 minutes, then increase speed or resistance on the machine for 2-5 minutes. Return to your usual pace for 5 minutes, then continue with short bursts interspersed with a moderate pace for the rest of your workout. Cool down for 5 minutes at a slower pace.

When you're ready to progress, make the work part of the interval longer and decrease the recovery time (but never to less than 30 seconds). For example, you could do 6 minutes at a higher speed and rest for 3 minutes.
Calorie-burning boost: 300-450 calories per 45 minutes