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December 26, 2018 0 Comments



In this weeks podcast episode #27 we focus our attention on how much “Cardio” should I do? Take a listen, and while you’re at it check out the four brief, intense conditioning workouts I put together that may be done in just about any commercial gym setting.


Everyone knows I love interval training; it’s what I am known for. Most people also know I am a big fan of supplemental training devices that require a total body effort such as the Versa-climber, the Air-dyne Bike and the awesome but seldom found Jacobs Ladder. But what if you don’t have access to any of these cool machines? Should you give up on getting a good cardio / conditioning workout? What I have often said about strength training equipment (it’s not the tools it’s how you use them) applies to cardio equipment as well. Use what is readily available to you.

Below are four great, indoor interval workouts that you should try. None of them takes more then 20 minutes to complete.


Recumbent Bike

1 minute @ Max speed*

1 minute @ 50% Max speed

Repeat those intervals for 20 minutes

*Strive to keep R.P.M. level @ 100 or higher during work sets. Increase resistance when all 10 cycles can be completed easily.


Treadmill Running

Warm-up for 3-4 minutes at a fast walk or light jog

• Interval 1 – run at 8.0 mi/hr for 1 minute

• Interval 2 – walk at 4.0 mi/hr for 1.5 minutes

• Interval 3 – run at 10.0 mi/hr for 1 minute

• Interval 4 – walk at 4.0 mi/hr for 1.5 minutes

Repeat above sequence four times for a 20 minutes workout.


Step-Mill (indoor stair climbing)

5 minutes of 20 seconds A.F.A.P.* / 20 seconds recover**

Repeat the above 5-minute cycle three times

Rest 90 seconds between 5 minute cycles

**A.F.A.P. = As Fast As Possible

**Recover @ 50% of max speed.


Concept 2 Rowing

30 seconds Row @ Max intensity

30 seconds Row @ 50% Max intensity

Repeat those intervals for 20 minutes

If you belong to a commercial gym then any or all of the above tools should be available to you. As the title of this article implies I recommend that you change modes frequently. At minimum you should plan on changing modes (equipment) at least every three weeks. I prefer to change modes each work out. This means you begin with the bicycle workout, and then during your next cardio / conditioning workout you use the treadmill workout, followed by the stairs and finally the rower.

TNT has over 35 years of combined fitness experience, so if you’re looking for a coach who can train you online from anywhere in the world, visit our online training page to book a consultation.

TNT wants you to maximize your strength as safely and efficiently as possible, so if you’re looking for a stand alone workout plan, check out our Blackjack training program.