Skip to content

Top Navigation

Shape Shape
  • Fitness
  • Health and Wellness
  • Food & Nutrition
  • Fashion and Beauty
  • Lifestyle
  • News and Trends
  • About SHAPE

Profile Menu

Your Account

Account

  • Join Now
  • Your Profile
  • Newsletters
  • Email Preferences
  • Manage Your Subscription this link opens in a new tab
  • Help
  • Log Out
Login
Pin FB

Explore Shape

Shape Shape
  • Explore

    Explore

    • The Best Inner-Thigh Exercises of All Time

      The Best Inner-Thigh Exercises of All Time

      16 trainer approved thigh exercises Read More
    • Why You're Gaining Weight While Working Out and Eating Well

      Why You're Gaining Weight While Working Out and Eating Well

      Gaining weight while working out is totally normal. Here's what you need to know about that number on the scale post-sweat sesh. Read More
    • Ultimate Guide to Strength Training for Beginners

      Ultimate Guide to Strength Training for Beginners

      This total-body beginner weight lifting routine is the easiest way to ease into strength training as a newbie. Read More
  • Fitness

    Fitness

    See All Fitness
    Here's What a Perfectly Balanced Weekly Workout Schedule Looks Like

    Here's What a Perfectly Balanced Weekly Workout Schedule Looks Like

    Follow this expert-backed gym regimen to give your results a major boost.
    • Workouts
    • Cardio
    • Strength Training
    • Bodyweight Training
    • Yoga
    • Exercise Recovery
    • Low Impact
    • Race Training
    • Workout Trends
    • Motivation
  • Health and Wellness

    Health and Wellness

    See All Health and Wellness
    The Best Foods for Hair Growth, According to Dietitians

    The Best Foods for Hair Growth, According to Dietitians

    While your diet is only one factor to determine how fast your hair grows, there are certain foods that experts say can speed up the process. Learn how to support your stands from the inside out.
    • Sleep
    • Sleep
    • Mental Health
    • Healthy IRL
  • Food & Nutrition

    Food & Nutrition

    See All Food & Nutrition
    Is It Better to Drink a Protein Shake Before or After a Workout?

    Is It Better to Drink a Protein Shake Before or After a Workout?

    Protein is essential for building bigger and stronger muscles, but the timing of your intake depends on your own nutritional needs.
    • Meal Ideas
    • Low Calorie Diet
    • Healthy Snacks
    • Diets
    • Healthy Breakfast
    • Vegetarian, Vegan, and Plant Based Diets
  • Fashion and Beauty

    Fashion and Beauty

    What Happens When You Stop Wearing a Bra?

    What Happens When You Stop Wearing a Bra?

    There's nothing quite like taking your bra off at the end of the day, but does not wearing a bra altogether cause sagging? Here's what the experts have to say.
    • Fashion
    • Beauty
    • Apparel and Gear
    • Skin Care
    • Workout Clothes
    • Beauty Files
    • Workout Gear
    • Body Care
  • Lifestyle

    Lifestyle

    See All Lifestyle
    The Complete Guide to Zodiac Signs and Their Meanings

    The Complete Guide to Zodiac Signs and Their Meanings

    From fiery, competitive Aries to empathic, psychic Pisces, here's your complete guide to all 12 zodiac signs dates and their meanings.
    • Astrology
    • Relationships
    • Travel and Retreats
  • News and Trends

    News and Trends

    See All News and Trends
    • Celebrity News
    • Celebrity Workouts
  • About SHAPE

Profile Menu

Your Account

Account

  • Join Now
  • Your Profile
  • Newsletters
  • Email Preferences
  • Manage Your Subscription this link opens in a new tab
  • Help
  • Log Out
Login
Sweepstakes

Follow Us

  1. Shape.com
  2. Fitness
  3. Workouts
  4. Workouts by Type
  5. Cardio
  6. Try These Cardio Workouts at the Gym When You're Sick of Your Usual Routine

Try These Cardio Workouts at the Gym When You're Sick of Your Usual Routine

By Shape Editors April 14, 2020
Skip gallery slides
FB Tweet
person doing a cardio treadmill workout at the gym
Credit: dima_sidelnikov/Getty Images

Burn calories with the best cardio workouts on the treadmill, elliptical, or bike—or using no equipment at all.

Start Slideshow

1 of 23

FB Tweet
Pinterest Email Send Text Message Print

The Best Cardio Workouts for the Gym

person doing a cardio workout at the gym on the stationary bike
Credit: Johner Images - Berggren, Hans/Getty Images

If you hit the cardio machines at the gym often, things can go stale real fast. But the classic pieces of equipment you'll find in every gym–the treadmill, elliptical, stationary bike, and stair climber–don't have to be boring as long as you make an effort to switch things up. If you're fresh out of ideas, take a look at this compilation of the best cardio workouts for the gym. Whether you're in the mood for a quick and intense workout or a longer, lower-intensity option, you'll find the cardio workout for you.

Related: These Full-Body Cardio Workouts Are What Your Exercise Routine Needs

1 of 23

Advertisement
Advertisement

2 of 23

FB Tweet
Pinterest Email Send Text Message Print

Cardio Countdown

workout graphic

Total time: 35 minutes

Warm up for five minutes. Do the speed bursts here at the fastest pace you can safely maintain (power walking, running, cycling, using the elliptical or stairclimber) for the given duration. Cool down for four minutes.

2 of 23

3 of 23

FB Tweet
Pinterest Email Send Text Message Print

Quickie Cardio Workout at the Gym

workout graphic

Total time: 16 (advanced) to 29 (beginner) minutes

It's easy: Speed up for the number of seconds listed for your level, then go at an easy pace for a minute or two to recover. Repeat eight times for a complete cardio session. (Related: These Full-Body Cardio Workouts Are What Your Exercise Routine Needs)

As a warm-up, spend 3 minutes on a light walk or jog followed by 30 seconds at 50 percent effort, 30 seconds light walk or jog, 30 seconds at 75 percent of maximum effort, and 30 seconds light walk or jog.

Choose your level at left and repeat the circuit eight times to complete your session.

Trainer's tip: If you're using a treadmill, there's a lag of 5 to 10 seconds that it takes the belt to reach your target speed. So the sprint time starts when the belt actually hits your selected MPH, and the recovery starts once the belt returns to walking speed.

3 of 23

Advertisement

4 of 23

FB Tweet
Pinterest Email Send Text Message Print

60-Minute Cycling Hill Workout

person doing a cardio workout on an exercise bike at the gym
Credit: Sorrorwoot Chaiyawong/EyeEm/Getty Images

Don't just coast—make your next ride a fitness experience with this strength- and stamina-building workout designed by Lance Leener, a cycling and triathlon coach at TriLife in New York City. (Related: The 30-Minute Spinning Workout You Can Do On Your Own)

A. Find a resistance that feels like you're on a moderate hill. Warm-up for 15 minutes, moderate effort (RPE 5).

B. Hill climb 1: Stay seated, use moderate resistance (RPE 6). Recover by pedaling downhill in easy gear (RPE 2).

C. Hill climb 2: Stay seated, increase resistance (RPE 7). Recover by pedaling downhill in easy gear (RPE 2).

D. Hill climb 3: Sit halfway up the hill, then stand, using moderate resistance (RPE 7). Recover by pedaling downhill in easy gear (RPE 2).

E. Hill climb 4: Sit halfway up the hill, then stand using hard resistance (RPE 8). Recover by pedaling downhill in easy gear (RPE 2).

F. Hill climb 5: Stand the entire way using moderate resistance (RPE 7). Recover by pedaling downhill in easy gear (RPE 2).

G. Hill climb 6: Stand the entire way using hard resistance (RPE 9). Recover by pedaling downhill in easy gear (RPE 2).

H. Ride at a moderate effort for about a half-hour (RPE 5), then cool down for 5 minutes at easy effort (RPE 3).

Calories burned: 635

Beginner option: Do four repeats: one seated, one half-seated, one standing (moderate resistance), one standing (hard resistance).

Trainer's tip: When climbing a hill, push all the way back on the seat to gain extra leverage.

4 of 23

5 of 23

FB Tweet
Pinterest Email Send Text Message Print

35-Minute Cycling Speed Workout

person doing a cardio workout on a bike at the gym

Build up your cycling speed with this workout designed by Lance Leener, a cycling and triathlon coach at TriLife in New York City. (Related: 10 Ways to Have a Better Indoor Cycling Workout)

A. Warm up for 15 minutes, moderate effort (RPE 5). Pedal hard for 10 seconds, remain seated (RPE 8). Recover for 1 minute (RPE 3).

B. Pedal hard for 20 seconds, remain seated (RPE 8). Recover for 1 minute (RPE 3).

C. Pedal hard for 30 seconds, remain seated (RPE 8). Recover for 2 minutes (RPE 3).

Pedal hard for 10 seconds, standing up (RPE 8). Sit back down and recover for 1 minute (RPE 3).

D. Pedal hard for 15 seconds, standing up (RPE 8). Sit back down and recover for 1 minute (RPE 3).

E. Pedal hard for 20 seconds, standing up (RPE 8). Sit back down and recover for 2 minutes (RPE 3).

F. Ride 5 minutes at RPE 5, then cool down for 5 minutes at RPE 3.

Calories burned: 370

5 of 23

6 of 23

FB Tweet
Pinterest Email Send Text Message Print

The 20-Minute, 300-Calorie Treadmill Challenge

workout graphic

To get your best body in less time, try this 20-minute run-walk from Aundrea Hasselbach, founder of tread20.com. You'll blast fat and calories and tone your lower body. Note: Calories-burned is an average estimate. How many calories you burn, specifically, will depend on multiple factors such as body composition, genetics, and more.

Related: How to Burn 500 Calories In 30 Minutes

6 of 23

Advertisement
Advertisement
Advertisement

7 of 23

FB Tweet
Pinterest Email Send Text Message Print

The Multi-Machine Cardio Workout at the Gym

workout graphic

Your workout will fly by if you switch up the machines you use, says Diana Maitland, training manager for Equinox Fitness Clubs in New York City. To get the best results, pay attention to your rate of perceived exertion (RPE), or how hard you're working on a scale of 1 to 10.

Again, remember that the total number of calories burned will be different for everyone, but this should give you a sense of the level of effort involved in this cardio workout at the gym.

7 of 23

8 of 23

FB Tweet
Pinterest Email Send Text Message Print

Burn 500 Calories On the Bike

workout graphic

Spin away calories with this cardio workout at the gym you can do on a stationary bike from Orest Ludwig, a personal trainer at the Sports Center at Chelsea Piers in New York City.

Trainer tip: RPM is the number of times you turn (rotate) the pedals per minute. Check by holding your hand above your knee and counting the number of times your knee strikes your hand in one minute.

8 of 23

9 of 23

FB Tweet
Pinterest Email Send Text Message Print

Burn 500 Calories On the Stair Climber

workout graphic

If you consider yourself the queen of the stair climber machine, try this boredom-busting calorie burner from Keli Roberts, the group fitness manager at Equinox Fitness Club in Pasadena, California.

To avoid cheating on the calorie burn, remember to stand upright with your abs firm, and don't lean into the side rails. To get an even better workout, go hands-free and pump your arms, as if you were running. (Related: 7 Ways to Take Your StairMaster Workout to the Next Level)

9 of 23

Advertisement
Advertisement
Advertisement

10 of 23

FB Tweet
Pinterest Email Send Text Message Print

Burn 500 Calories with Treadmill Intervals

workout graphic

Try this running workout from Robert Pennino, a certified USA triathlon coach. Be sure to keep the incline of your treadmill at 1 percent throughout the workout. If the pace seems too fast, modify to suit your fitness level. (Related: Interval Running Workouts That Will Make You Even Faster)

10 of 23

11 of 23

FB Tweet
Pinterest Email Send Text Message Print

Weekly Cardio Workout Plan for the Gym

person wa
Credit: Sorrasak Jar Tinyo/Getty Images

Not sure how much cardio to do in a week? Try this 7-day plan from Jenny Hadfield, author of Running for Mortals. (Related: How to Build Your Own Workout Routine for Weight Loss)

Monday

Power walk: 30 minutes

Strength-train: 20 minutes

Total: 50 minutes

Tuesday

Warm-up: Walk easily, then briskly: 3 minutes

Power walk: 2 minutes

Run fast (but don't sprint): 2 minutes

Repeat Steps 1 & 2 10 times

Cool-down: Walk easily: 2 minutes

Total: 45 minutes

Wednesday

Walk easily: 5 minutes

Do your favorite strength-training move: 12 reps

Power walk at 4% to 6% incline: 3 minutes

Repeat Steps 1 & 2 six times

Walk easily: 5 minutes

Total: 40 minutes

Thursday

Warm-up: Walk easily, then briskly: 3 minutes

Power walk: 2 minutes

Run fast (but don't sprint): 2 minutes

Repeat Steps 1 & 2 6 times

Cool-down: Walk easily: 3 minutes

Total: 30 minutes

Friday

Repeat Monday's routine

Saturday

Warm-up: Walk easily, then briskly: 5 minutes

Power walk: 2 minutes

Run fast (but don't sprint): 4 minutes

Repeat Steps 1 & 2 6 times

Cool-down: Walk easily: 4 minutes

Total: 45 minutes

Sunday

Rest

11 of 23

12 of 23

FB Tweet
Pinterest Email Send Text Message Print

25-Minute Cardio Routine

cardio workout
Credit: skynesher/Getty Images

Burn fat walking, running, or on the elliptical with this cardio routine.

A. 5 minutes: Warm up at an easy pace you could sing at (on a scale of 1 to 10, where 1 is lounging and 10 is sprinting, this is a Rate of Perceived Exertion of 3 or 4), working up to a moderate I-can-talk pace (RPE 5).

B. 2 minutes: Take it up a notch (RPE 6).

C. 1 minute: RPE 5

D. 2 minutes: Take it up to RPE 7, where speech gets choppy.

E. 1 minute: RPE 5

F. 3 minutes: Go at a fast pace (RPE 8).

G. Reverse order, returning to RPE 5 for 1 minute and so on.

Calories burned: 107 (walk) to 278 (run), based on a 140-pound woman.

12 of 23

Advertisement
Advertisement
Advertisement

13 of 23

FB Tweet
Pinterest Email Send Text Message Print

Interval Cardio Workout for the Gym

person doing a cardio workout
Credit: Stevica Mrdja/EyeEm/Getty Images

Do this routine on the treadmill or elliptical, or walk or run outside. Try 35 minutes of longer bursts.

A. 5 minutes: Warm up at an easy RPE 4 pace.

B. 2 minutes: Go at a moderate RPE 5 pace.

C. 3 minutes: Pick it up to a brisk RPE 7 pace.

D. 2 minutes: Back to RPE 5.

E. 4 minutes: Speed up to RPE 7.

F. 2 minutes: RPE 5

G. 5 minutes: RPE 7

H. 2 minutes: RPE 5

I. 6 minutes: RPE 7

J. 4 minutes: Cool down at an easy RPE 4.

Calories burned: 153 (walk) to 373 (run)

13 of 23

14 of 23

FB Tweet
Pinterest Email Send Text Message Print

40-Minute Cardio Workout at the Gym

person on an elliptical machine
Credit: AzmanL/Getty Images

Walk, run, or hop on the elliptical for this fat-burning workout.

A. 5 minutes: Warm up at an easy pace, reaching RPE 5.

B. 30 minutes: Complete eight 1-minute faster-paced sprints (RPE 8 or 9) over 30 minutes, returning to RPE 6 between the bursts.

C. 5 minutes: RPE 3

Calories burned: 177 (walk) to 441 (run)

14 of 23

15 of 23

FB Tweet
Pinterest Email Send Text Message Print

The Ultimate Lunch-Hour Cardio Workout

workout graphic

Hit the treadmill for a 10-minute interval pyramid to kick-start the fat burning and keep it humming. You'll alternate 1 minute at a steady pace with varying 1-minute bursts. (The cardio workout at the gym also works for the elliptical or stair climber.) Do the highest level you can.

Calories burned: 103

15 of 23

Advertisement
Advertisement
Advertisement

16 of 23

FB Tweet
Pinterest Email Send Text Message Print

20-Minute Home or Gym Cardio Circuit

person doing home cardio workout
Credit: brizmaker/Getty Images

This series of 1-minute PE classics packs almost the calorie burn of indoor cycling—ideal for living-room exercisers. (Related: Your Comprehensive Guide to At-Home Workouts)

A. March in place for 3 minutes (360 steps)

B. 60 Jumping Jacks

C. March 1 minute (120 steps)

D. 60 Jumping Jacks

E. March 1 minute

F. 30 Squat Thrusts*

G. March 1 minute

H. 30 Squat Thrusts

I. March 1 minute

J. 30 Squat Thrusts

K. March 1 minute

L. 30 Squat Thrusts

M. March 1 minute

N. 60 Jumping Jacks

O. March 1 minute

P. 60 Jumping Jacks

Q. March in place 2 minutes to cool down

Calories burned: 145, based on a 140-pound woman.

*From standing, crouch down, place palms on floor, jump legs back into full push-up position, then jump legs back to crouch pose and stand up. Repeat.

16 of 23

17 of 23

FB Tweet
Pinterest Email Send Text Message Print

30-Minute Run/Walk Workout

person doing a treadmill cardio workout at the gym

It's simple: Walk or jog, then hit the gas for a minute. Hate to clock it? Sing six choruses of "99 Bottles of Beer," then return to your walk or jog.

A. Walk 3 minutes (warm-up)

B. Jog 1 minute

C. Walk 2 minutes

D. Jog 1 minute

E. Walk 1 minute

F. Jog 1 minute

G. Walk 1 minute

H. Run 1 minute, alternating run/walk or run/jog (depending on your level) intervals for 12 minutes — that's six sprints total.

I. Jog 1 minute

J. Walk 1 minute

K. Jog 1 minute

L. Walk 1 minute

M. Jog 1 minute

N. Walk 3 minutes

Calories burned: 188 (walk/run), 215 (jog/run)

17 of 23

18 of 23

FB Tweet
Pinterest Email Send Text Message Print

30-Minute Cardio Workout at the Gym

workout graphics

Put this cheat sheet on the dashboard of the stationary bike, treadmill, elliptical, or stairclimber and steal peeks at the timer as you go. Read the intensity on a scale of 1 to 10, where 1 is reclining and 10 is racing at top speed.

Calories burned: 209 (elliptical), 249 (treadmill), 269 (stationary bike), 282 (stairclimber)

18 of 23

Advertisement
Advertisement
Advertisement

19 of 23

FB Tweet
Pinterest Email Send Text Message Print

Cross-Train Cardio Challenge

workout graphic

Switching between different cardio machines during your workout can burn extra calories and challenge your muscles more than trudging along on the same piece of equipment the whole time. Try this cross-training routine from Todd Durkin, owner of Fitness Quest 10 in San Diego, California.

Related: The Ultimate Treadmill Interval Workout for Every Fitness Level

19 of 23

20 of 23

FB Tweet
Pinterest Email Send Text Message Print

Cardio-Sculpting Workout

wo

These treadmill workouts are designed to blast 300 to 500+ calories in about 40 to 50 minutes. Choose from one of three levels (beginner, intermediate, advanced) and pick either a high-impact run or a low-impact speed walk on an incline.

Don't have access to a treadmill? Do the same program outside on flat or hilly terrain. Follow your cardio workout with 5 to 10 minutes of stretching for your shoulders, chest, hips, glutes, and legs.

Level 1

A. 0:00-5:00: Warm up, 3.5 MPH, 0%.

B. 5:00-7:00: Speed-walk, 4.0 MPH, 0%.

C. 7:00-9:00: Run, jog (5.2-6.0 MPH, 0%) or speed-walk (3.8 MPH, 6%).

D. 9:00-33:00: Repeat minutes 5:00-9:00 six more times, alternating 2 minutes of walking with 2 minutes of running or walking on an incline.

E. 33:00-38:00: Cool down, 3.5 MPH, 0%.

Level 2

A. 0-5:00: Warm-up, 3.5 MPH, 0%.

B. 5:00-7:00: Speed-walk, 4.0 MPH, 0%.

C. 7:00-22:00: Run, jog (5.2-6.0 MPH, 0%) or speed-walk (3.8 MPH, 6%).

D. 9:00-39:00: Repeat minutes 5:00-22:00, alternating 2 minutes of walking with 15 minutes of running or walking on an incline.

E. 39:00-45:00: Cool-down, 3.5 MPH, 0%.

Level 3

A. 0-5:00: Warm-up, 3.5 MPH, 0%.

B. 5:00-10:00: Run, jog (5.2-6.0 MPH, 0%) or speed-walk (3.8 MPH, 6%).

C. 10:00-12:00: Sprint (6.0-7.0 MPH, 0%) or speed-walk (3.8 MPH, 10%).

D. 12:00-47:00: Repeat minutes, 5:00-12:00 5 more times, alternating 5 minutes of running or walking on an incline.

E. 47:00-52:00: Cool down, 3.5 MPH, 0%.

Adapted from The Hollywood Trainer Weight-Loss Plan by Jeanette Jenkins with permission of G.P. Putnam's Sons, a member of the Penguin Group USA. Copyright 2007 by Jeanette Jenkins.

20 of 23

21 of 23

FB Tweet
Pinterest Email Send Text Message Print

Quick Calorie-Blaster: Elliptical or Stair Climber Intervals

workout graphic

This low-impact interval routine for the elliptical or stair climber from veteran instructor Jill Aucoin in Arvada, Colorado, can burn up to 277 calories.

Calories burned: 212 (elliptical); 273 (stair)

21 of 23

Advertisement
Advertisement
Advertisement

22 of 23

FB Tweet
Pinterest Email Send Text Message Print

Quick Calorie-Blaster: Cycling Intervals

workout graphic

This low-impact interval routine for the bike (outdoor or stationary) from veteran instructor Jill Aucoin in Arvada, Colorado, can burn up to 277 calories. Try this cardio workout at the gym the next time you need to add something new to your typical routine.

Calories burned: 277

22 of 23

23 of 23

FB Tweet
Pinterest Email Send Text Message Print

Quick Calorie-Blaster: Power-Walking/Jogging Workout

workout graphic

A low-impact walking and jogging interval routine from veteran instructor Jill Aucoin in Arvada, Colorado. (Related: The Best Walking Workouts for Weight Loss, According to Fitness Experts)

Calories burned: 161 (walking); 191 (jogging)

23 of 23

Replay gallery

Share the Gallery

Pinterest Facebook

Up Next

By Shape Editors

    Share the Gallery

    Pinterest Facebook
    Trending Videos
    Advertisement
    Skip slide summaries

    Everything in This Slideshow

    Advertisement

    View All

    1 of 23 The Best Cardio Workouts for the Gym
    2 of 23 Cardio Countdown
    3 of 23 Quickie Cardio Workout at the Gym
    4 of 23 60-Minute Cycling Hill Workout
    5 of 23 35-Minute Cycling Speed Workout
    6 of 23 The 20-Minute, 300-Calorie Treadmill Challenge
    7 of 23 The Multi-Machine Cardio Workout at the Gym
    8 of 23 Burn 500 Calories On the Bike
    9 of 23 Burn 500 Calories On the Stair Climber
    10 of 23 Burn 500 Calories with Treadmill Intervals
    11 of 23 Weekly Cardio Workout Plan for the Gym
    12 of 23 25-Minute Cardio Routine
    13 of 23 Interval Cardio Workout for the Gym
    14 of 23 40-Minute Cardio Workout at the Gym
    15 of 23 The Ultimate Lunch-Hour Cardio Workout
    16 of 23 20-Minute Home or Gym Cardio Circuit
    17 of 23 30-Minute Run/Walk Workout
    18 of 23 30-Minute Cardio Workout at the Gym
    19 of 23 Cross-Train Cardio Challenge
    20 of 23 Cardio-Sculpting Workout
    21 of 23 Quick Calorie-Blaster: Elliptical or Stair Climber Intervals
    22 of 23 Quick Calorie-Blaster: Cycling Intervals
    23 of 23 Quick Calorie-Blaster: Power-Walking/Jogging Workout

    Share & More

    Pinterest Email Send Text Message Print
    Shape

    Magazines & More

    Learn More

    • Customer Service this link opens in a new tab
    • Advertise this link opens in a new tab
    • Content Licensing this link opens in a new tab
    • Affiliate Program this link opens in a new tab
    • Accolades this link opens in a new tab

    Connect

    Subscribe to Our Newsletter
    Sign Up
    MeredithShape is part of the Instyle Beauty Group. © Copyright 2022 Meredith Corporation. All Rights Reserved. Privacy Policythis link opens in a new tab Terms of Servicethis link opens in a new tab Ad Choicesthis link opens in a new tab California Do Not Sellthis link opens a modal window Web Accessibilitythis link opens in a new tab
    © Copyright Shape. All rights reserved. Printed from https://www.shape.com

    Sign in

    View image

    Try These Cardio Workouts at the Gym When You're Sick of Your Usual Routine
    this link is to an external site that may or may not meet accessibility guidelines.