If you’ve got just 30 minutes to get in a calorie-crushing cardio workout, what machine should you use?

Gym members today are spoilt for choice, with a variety of cardio machines on offer, from traditional options such as treadmills, steppers, stationary cycles, and rowers to various new machines like the Wattbike and Assault AirBike.

Here are five workouts to help you achieve more in the limited time your have available:

READ MORE | Cardio Revolution: A Better, More Effective Way To Get Your Cardio On!

For beginners: Treadmill incline EMOM

The treadmill is the most common piece of cardio equipment you’re likely to find in the gym. That’s because it is also one of the most effective. On a calorie-per hour basis, few machines, burn calories faster.

Treadmills also give you the option of walking or running, with the ability to control your speed and incline to meet any goal.

The workout

Walk on the treadmill at a comfortable pace.

  1. Warm-up: 5 minutes @ 1% incline
  2. Increase the incline of the treadmill by 0.5% every minute on the minute (EMOM).
  3. Maintain the same walking pace until you can no longer able to increase the incline, or are unable to continue with the level of effort required.
  4. Cool-down: 5 minutes @ 1% incline

Beginner option: Stepper interval pyramid

Few pieces of cardio equipment are able to target your glutes as well as the stepper. The key is to take big steps, and keep your feet flat on the pedals to activate the glutes. You can increase both speed and resistance to vary the difficulty of your workout.

The workout

  1. Warm-up: 5 minutes @ low intensity level (this will be your baseline intensity)
  2. Interval 1: Increase the resistance by one level for 90 seconds. Return to your baseline intensity for 30 seconds to recover.
  3. Interval 2: Using the same interval structure, increase the resistance by two levels for the 90-second working set, then recover for 30 seconds at baseline intensity.
  4. Continue increasing the intensity by one level for each subsequent interval. Aim to complete 5-10 intervals.
  5. Cool-down: 5 minutes @ baseline intensity

Form tips: Keep an upright posture – don’t hunch over the console – engaging your core muscles to maintain good posture during the workout.

Intermediate option: Elliptical trainer

The elliptical trainer simulates cross-country skiing, which is a highly effective form of cardio to burn a significant number of calories as it engages muscles in both the upper and lower body.

It also takes a lot of the load off your joints as it is low impact. This makes it an ideal alternative for those who enjoy walking or running, but have injuries or joint problems.

The workout

  1. Warm-up: 5 minutes @ comfortable resistance
  2. Increase your tempo for 30 seconds, then recover for 30 seconds.
  3. Increase your tempo for 45 seconds, then recover for 30 seconds.
  4. Increase your tempo for 60 seconds, then recover for 30 seconds.
  5. Increase your tempo for 90 seconds, then recover for 30 seconds.
  6. Increase your tempo for 120 seconds, then recover for 30 seconds.

Now reverse the structure, decreasing the duration of your high tempo.

  1. Increase your tempo for 90 seconds, then recover for 30 seconds.
  2. Increase your tempo for 60 seconds, then recover for 30 seconds.
  3. Increase your tempo for 45 seconds, then recover for 30 seconds.
  4. Increase your tempo for 30 seconds, then recover for 30 seconds.
  5. Cool-down: 5 minutes @ comfortable resistance

Advanced option: Wattbike power progression

The Wattbike is an advanced indoor stationary bike that employs chains and sprockets in the indoor bikes, to keep the ride sensation as close to the real thing as possible.

It measures performance with precise power data. This ensures precise training metrics deliver results in less time than conventional cycling or spinning. Riders can also measure their cycling technique to help improve their efficiency on the bike. The air and magnetic resistance allows for all types of cycling levels, from beginner to professionals.

The workout

  1. Warm-up: 2 minutes @ easy effort
  2. Increase your power output (effort) by 10 watts every minute until you can no longer sustain your effort.
  3. Cool-down 2 minutes @ easy effort

Tip: If you start at too high a power output, you’ll quickly reach failure. Rather start at a lower level and spend more time working up to max effort to ensure a sustained workout.

Advanced option: Assault AirBike Tabata

Uses a 27-inch steel fan to create unlimited resistance, which is the secret to its effectiveness – the harder you work, the greater the resistance.

This happens when the torque generated from the pedals and/or the arm levers is transferred to the fan at the front of the bike. As the fan blades spin, the air they move against provides resistance back to the rider.

Hence, the harder you push it, the more resistance you experience. Delivers a full-body pedal, push and pull workout.

The workout

  1. Warm-up: 2 minutes
  2. 20 seconds of all-out effort with 10 seconds of rest, performed 8 times.
  3. Rest between each Tabata, repeat for a total of up to 5 rounds (if you dare!)
  4. Cool-down: 2 minutes