4 New Workouts to Keep Cardio Interesting

Cardiovascular exercise is one of the most popular forms of exercise. Whether you’re a walker, runner, hiker, biker, step-aerobics queen, or HIIT fanatic, we L O V E our cardio — which is good because it’s an important part of a healthy mind, strong body and balanced exercise program.

It triggers mood-lifting endorphin release, skyrockets energy, and obliterates mental stress and anxiety. It expends calories, improves circulation, and burns so good as you strengthen your heart and expand your lung capacity. All of these benefits support your physical, mental, emotional, and spiritual health, but…

Cardio can be so BOOOOORING!

So, to keep cardio interesting and your body responsive, try out these 4 New Cardio Workouts. (A note before starting: These workouts are intense, so if you are new, or new-ish to exercise please cut the interval times in half and increase the rest time as needed. Once your body adapts you can increase the workload).

  1. The Heart Throb: A 13-Minute Bodyweight Circuit


This quick, intense workout is great for snow days, rainy days or those short-on-time mornings. Perform each interval for 50 seconds. “Rest” for a scant 10 seconds, which really means “just enough time to transition to the next exercise.” One time through will be enough if you’re going all out:

  • Jumping Jacks
  • Step Downs on a high Box
  • Lateral Hops
  • Mountain Climber
  • Jumping Jacks
  • Quick Feet on a low Step
  • Cross-Body Mountain Climber
  • Seated Twist
  • Lateral High Knees side to side
  • Quick Feet on a Low Step
  • Football Shuffle side to side
  • Jump Rope
  • Spider Mountain Climber
  1. My Heart Skipped a Beat: A Stairs and Steps Circuit


Stair climbing is a fantastic option for training your heart, shaping your legs and glutes, and improving your agility, coordination, and balance. Repeat this series 3-5 times depending on the number of stairs you’re hiking up! Find a set of stairs with at least 10 steps.

  • Walk up every step
  • Jog up every step
  • Walk up every other step
  • Run up every other step
  • Forward hops onto lowest step for 20 seconds
  • Lateral hops onto lowest step for 30 seconds each side
  • Alternating Step ups on to 2nd or 3rd step for 40 seconds
  • Run up every other step
  • Rest for 1-2 minutes and repeat circuit
  1. Hearts Run Wild: Treadmill Patterns

These treadmill patterns are one of my favorite creations that I share with all my clients. They break up the monotony of standard treadmill workouts making time fly while you boost your fitness lickity-split! Plus, they are easily transferrable to other machines such as the elliptical, bike, rower, and even the step mill (use the speed patterns only). Combine one or more pattern for endless combinations that’ll have you waving bye-bye to boredom and busting through fitness plateaus in no time.

  1. Jumpstart My Heart: Jump Rope Challenge


Jumping rope is one of the most effective ways to get a killer cardio workout in without needing a bunch of equipment or space. It also stimulates drainage of your lymph system, which supports immune function and toxin removal. You’ll need a jump rope and enough overhead space to whip that thing around without having to shrink your head down. Perform 50 seconds of jump rope, with a 10 second ‘rest.’ Repeat for 20 minutes.

  • Forward Rope: jump
  • Reverse Rope: jump
  • Forward Rope: boxer shuffle
  • Reverse Rope: jump
  • Forward Rope: lateral hops
  • Reverse Rope: jump
  • Forward Rope: scissor jumps
  • Reverse Rope: jump
  • Forward Rope: skier twist
  • Reverse Rope: jump
  • Forward Rope: double boxer shuffle
  • Reverse Rope: jump
  • Forward Rope: lateral jumps
  • Reverse Rope: jump
  • Forward Rope: mini Russian kicks
  • Reverse Rope: jump
  • Forward Rope: High Knees
  • Reverse Rope: jump
  • Forward Rope: butt kicks
  • Reverse Rope: jump
  • Forward Rope: low knees
  • Reverse Rope: jump

If you’re stuck in a rut doing the same old cardio routine it’s time to change things up a bit. Give these 4 New Cardio Workouts a try and let me know what you think! Reach out on Facebook, Twitter, or Instagram, and let me know what you think!

In Love & Gratitude (for feeling the burn!),

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Missi Holt

Missi Holt

Missi Holt is the fitness and nutrition editor for Early to Rise. She is a master nutrition therapist, certified yoga trainer, Certified Turbulence Trainer and an NSCA certified personal trainer (CPT). She also provides fitness and nutrition therapy through her own organization, Whole Life Health.