Mix up your cardio

Are you suffering from treadmill burnout? Maybe you’re not completely fried on treadmills but there are some days when it seems like a chore and you just need something different. What to do? Mix it up. Billy Goda, Master Trainer and Fitness Director at the Saw Mill Club in Mt. Kisco, discusses the importance of cardio training and how to get your cardio in without running on a treadmill (ha, we walk) to stave off the dreaded treadmill plateau.

How to get your cardio in without running on a treadmill

Cardio is an important part of any exercise program, and you should include between 30-90 minutes of blood pumping movements three to five times a week. Benefits of cardio workouts include weight loss, heart and lung health, increased bone density, better sleep, reduced stress and anxiety, and more energy. Your cardio training should be supplemented by mobility work and strength training in order to see maximum results, and you can vary the type of cardio you do to keep yourself motivated. While the treadmill is often the “go to” piece of equipment at the gym, there are plenty of other ways to get that heart rate up without running. Here are four ways you can mix up your cardio routine.

Group Classes


Spinning, Zumba, TRX, boxing, and even power yoga will elevate your heart rate and help you burn calories. Group fitness classes are great ways to stay energized and motivated. Whether you want to dance away your calories or take out your aggression on the punching bag, trained fitness instructors have created programming designed for maximum results and fun. If you’re new to the class, take a moment to introduce yourself to the instructor and let him or her know of any injuries or issues you might have. Don’t feel frustrated if you miss a step or have to scale some movements, a little time and a lot of sweat will have you racing to the top of the class in no time.

Bikes and Stair Climbers

If the treadmill has you feeling like you’re on the road to nowhere, try a new piece of equipment. Bikes, stair climbers, and cross trainers all give you a great cardio workout, and focus on other areas of the body. Adding some variety to your cardio programming gives other muscles a chance to do some work, and keeps you heart rate elevated. By changing your routine and throwing in some new equipment every once in awhile, you can stave off the dreaded plateau, and shave some time off your PRs next time you hit the treadmill.

Swimming

Swimming is a a great full body workout and is easier on your knees than running. Swimming laps not only gets your heart rate up, it engages your core, back, shoulders, and arms in a way other cardio exercises can’t. Not ready to swim laps? Give water exercise a try. Whether you swim laps on your own, join the swim team, or explore H20 Exercise, you’ll get all the aerobic and cardio benefits without the joint pain and stress.

High Intensity Workouts

If you’re pressed for time or are wary of equipment, a body weight, high intensity workout will get you fit, fast. Combining short bursts of activity, like squats, lunges, burpees, jumping rope, push ups, and situps, with brief rest periods keeps your heart elevated and your body moving. Knowing you’re working hard for a short period of time allows you to give your workout 100%. You’ll feel this workout in the morning, and you’ll see results quickly.

Even if the treadmill is your tried and true equipment, you and your workout can benefit from additional cardio work. By incorporating new cardio routines into your fitness plan, you can avoid burnout and stay motivated.

Billy Goda is the Master Trainer and Fitness Director at the Saw Mill Club in Mt. Kisco where he manages a staff of 13 fitness and life coaches and personal trainers. They are currently offering a free 45 minute personal training session for prospective members. (Saw Mill Club, 77 Kensico Dr., Mt. Kisco, 914.241.0797; www.sawmillclub.com)