There’s no beating a good weight workout, right? But if you really want to keep your body the healthiest it can be, you’ll want to add in some cardio into the mix, too.
According to a study in BMC Public Health, overweight and obese people who started a 12-week exercise program including both cardio and weight training lost more body fat—including the heart-unhealthy kind that accumulates around the belly—than those who performed only cardio or only strength training.
But the winter can be a rough time for guys looking to get their cardio in. For the casual runner, the cold temps can make pounding the pavement seem super unpalatable. And who can play pickup basketball if the court’s covered in snow and slush?
These weather limitations can make it feel like your only option is to hop on the nearest treadmill, which can feel like an endless way to slog through your workout.
But the good news is, you don’t have to slave away on the dreadmill to knockout your cardio—not when the gym is full of other equipment that can give you an even better workout.
Here, six indoor cardio workouts that will get your heart rate up, scorch some serious calories, and leave your muscles feeling pumped (Want an fat-frying workout you can do right at home? Try The 21-Day Metashred from Men’s Health).
ROWING MACHINE INDOOR CARDIO WORKOUT
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When rowing machines first hit the market decades ago, most hardcore exercisers didn’t even give this piece of equipment a second look. But now, these machines seem to be the cornerstone of most gyms.
The rower gives you an awesome workout that challenges your cardiovascular system, upper body, and legs—essentially giving you a total body workout.
David Otey, C.S.C.S., personal training manager at Equinox Fitness, uses this rowing workout with his clients.
How to do it:
1. Row for 200 meters (m) at a moderate pace for a warmup
2. Row for 250 m at 70 percent effort. Rest two to three times as long as your “work” interval. For instance, if it takes you one minute to row 250 m, your “rest’ period would be two to three minutes.
3. Repeat this six times total.
Related: I Added Rowing to My Workouts. Here’s Why You Should, Too
AIRDYNE INDOOR CARDIO WORKOUT
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If you have access to an Airdyne bike that uses both your arms and legs, hop on and get moving. The goal here is to work your quads, hamstrings, and glutes with a harder resistance, while pumping your arms to increase your overall cardio conditioning.
Here’s one of Otey’s favorite cardio crushers.
How to do it:
1. Pedal for 10 calories with just your arms, followed immediately by 10 calories with your legs, and then 10 calories with your full body.
2. Rest for 90 seconds.
3. Repeat for five times total.
Related: 3 Fat-Destroying Finishers You Can Do At the End Of Every Workout
BARBELL COMPLEX INDOOR CARDIO WORKOUT
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The barbell complex is for the guy who refuses to get on any piece of cardio equipment, period. But beware, this workout is intense.
Otey starts most guys off with 95lbs on the bar, but you can adjust the weight depending on your fitness level. You’ll go directly from one exercise to the next, with no rest until your entire circuit is done.
How to do it:
1. Perform 15 front squats.
2. Perform 15 shoulder presses.
3. Perform 15 bent-over rows
4. Perform 15 Romanian deadlifts
5. Rest for two minutes. Perform five to eight rounds total.
How to Do a Romanian Deadlift:
BODYWEIGHT CIRCUIT INDOOR CARDIO WORKOUT
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Men’s Health training advisor, David Jack, recommends bodyweight circuits for increasing your heart rate and getting a total-body workout.
This type of workout is appropriate for any fitness level since the intensity can be modified to match your cardio level.
However, if you have any upper or lower body joint issues, you may want to swap out a few of these exercises for ones that are lower impact. For example, if you have knee problems, swap out burpees for shadow boxing. Try this circuit from Otey.
How to do it:
1. Perform 20 bodyweight squats.
2. Perform 20 jumping jacks.
3. Perform 20 burpees.
4. Perform 20 pushups.
5. Perform 20 mountain climbers.
6. Rest for two minutes. Do five to eight rounds total.
Related: 12 Pushups That Will Transform Your Chest
VERSACLIMBER INDOOR CARDIO WORKOUT
Versaclimber
If you’ve ever wondered what if feels like to climb a mountain—but you don’t exactly have one at your disposal—then hop on one of these bad boys and start climbing. Known for giving you a sweat slogging cardio workout, the VersaClimber also challenges the muscles of your upper and lower body.
Try this workout designed by Otey.
How to do it:
1. Work for 45 seconds. Rest for 45 seconds.
2. Work for 50 seconds. Rest for 50 seconds.
3. Work for 55 seconds. Rest for 55 seconds.
4. Work for 60 seconds. Rest for 60 seconds.
5. Work for 60 seconds. Rest for 45 seconds.
6. Work for 55 seconds. Rest for 50 seconds.
7. Work for 50 seconds. Rest for 55 seconds.
8. Work for 45 seconds. Rest for 60 seconds.
9. Rest for three minutes. Perform three rounds total.
Related: The 5 Best Cardio Machines On the Planet
CARDIO BOXING AND CONDITIONING INDOOR CARDIO WORKOUT
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Cardio boxing is an intense, scalable workout that boasts full-body benefits. Boxing moves condition the entire body and provide a complete workout for your cardiovascular system as well as increases your stamina, speed, strength, and coordination.
Ideal for the office worker seeking stress relief at the end of their day or an athlete in need of cross training, cardio boxing and conditioning is a versatile, enjoyable workout. And since you can adjust the intensity of these moves this workout is appropriate for most fitness levels.
Jack uses shadow boxing, line drills, and space agility drills when designing indoor cardio workouts for clients. He also likes incorporating all three into his own workouts. Try his workout below—you won’t rest until all the moves are completed.
How to do it:
1. Shadow box (hook) for three minutes. The hook is a boxing move performed with a bent arm and a rapid rotation of your hips and core.
2. Perform a lateral shuffle for three minutes.
3. Jump rope for three minutes.
4. Rest for two to three minutes. Perform three rounds total.
Related: 6 Things I Learned When I Tried a Boxer’s Workout
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