Mix and Maximize Your Cardio

Have you ever been in the middle of your cardio routine and thought: How many more minutes till I'm done?! If the treadmill, stair climber, bike, elliptical trainer -- or any other activity -- is getting stale, we've got a great new way to wake up your workout. The concept is simple: Instead of slogging through the same old routine, you'll surge through three or four 10-minute sessions, choosing from 11 different activity options. And instead of relying on your butt and legs to do all the work, you'll involve those oft-neglected muscle groups north of your waistline.

"When you do short bouts of exercise, you can ultimately work at greater intensities," says Tom Wells, P.E.D., the University of Puget Sound exercise scientist who designed this program. "And involving more muscles can help you achieve greater overall fitness." Plus: Research shows that you may even burn more calories without feeling like you've upped your level of exertion. That's the real fitness payoff, Wells says. Burning calories and getting results, all with less noticeable effort -- what could be better than that?

The program

What to do Follow the weekly calendar on the opposite page for 8 weeks. Complete 10 minutes on each machine at the suggested RPE levels (see the "RPE for Effort" box opposite for an explanation of intensity), selecting machines from the "A" or "B" categories listed in the "Machine Options" list below.
Beginner option Cut 10 minutes (i.e., 1 machine) from each workout. After a few weeks, gradually add the extra time/machine in until you can follow the complete schedule comfortably.
Advanced option Add an extra machine 3 days each week.
Warm-up Start with 5 minutes of easy walking on the treadmill, gradually adding upper-body movements such as arm reaches or gentle shoulder circles.
Cool-down Finish with a few minutes of easy walking, followed by slow, controlled stretches for all your major muscle groups. Hold each stretch for at least 10 seconds without bouncing.