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Beginner workouts for your new cardio machine

So you've recently bought a new cardio machine. Good for you! But are you unsure of what you should actually do on it? The simplest thing you can do is get on the equipment and start walking (or pedaling or striding). But that's not always enough to keep you motivated and excited enough that you keep coming back.

Have no fear! We've created some beginner workouts you can try that are under 25 minutes, including your warm up and cool-down, that should help you stay motivated. Use these as a place to start, and you can always improve on them by increasing the time, resistance or incline. Ready, set, go!

Exercise Bike or Elliptical (No Incline)

5 Resistance – 3 min – Warm Up

8 Resistance – 3 min

8 Resistance – 3 min

12 Resistance3 min

12 Resistance – 2 min

15 Resistance – 2 min

15 Resistance – 2 min

0 Resistance 5 min – Cool Down


Elliptical (With Incline)

5 Resistance 0% Incline – 3 min – Warm Up

8 Resistance 0% Incline – 3 min

8 Resistance 3% Incline – 3 min

12 Resistance 3% Incline – 3 min

12 Resistance 6% Incline – 2 min

15 Resistance 9% Incline – 2 min

15 Resistance 12% Incline – 2 min

0 Resistance 0% Incline – 5 min – Cool Down


Treadmill (Walkers)

3.0 MPH 0% Incline – 3 min – Warm Up

3.3 MPH 0% Incline – 3 min

3.3 MPH 3% Incline – 3 min

3.5 MPH 3% Incline – 3 min

3.5 MPH 6% Incline – 2 min

3.2 MPH 9% Incline – 2 min

3.2 MPH 12% Incline – 2 min

2.0 MPH 0% Incline – 5 min – Cool Down


Treadmill (Joggers/Runners)

3.0 MPH 0% Incline – 3 min – Warm Up

5.0 MPH 0% Incline – 3 min

3.3 MPH 3% Incline – 3 min

5.5 MPH 3% Incline – 3 min

5.5 MPH 6% Incline – 2 min

5.0 MPH 8% Incline – 2 min

5.0 MPH 10% Incline – 2 min

2.5 MPH 0% Incline – 5 min – Cool Down