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Cardio Classic

46 min
 · 
8 exercises
Our second 'Cardio Classic' workout of the plan! Select the same exercise that you performed 2 weeks ago and do everything you can to beat your previous distance! Though, it shouldn't be too hard; your level of fitness is much greater now. 
Cross Trainer
45 min
Option A.
Cardio – Running / Treadmill
Option B.
Rowing Machine
Option C.
Recumbent Bike
Option D.
Stationary Bike
Option E.
Cardio – Cycling
Option F.
Stairmaster
Option G.
Cardio – Swimming
Option H.
This Cardio Classic 46 min gym workout plan effectively targets your cardio and legs. Easily follow this workout with confidence on your phone or printable exercise program with our clear exercise demonstrations. You can also look up step-by-step instructions for each of the 8 exercises and see which muscle groups they target. Enjoy!

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Cardio Classic
46 min
 · 
8 exercises
Our second 'Cardio Classic' workout of the plan! Select the same exercise that you performed 2 weeks ago and do everything you can to beat your previous distance! Though, it shouldn't be too hard; your level of fitness is much greater now. 
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Cross Trainer
45 min
Set 1 of 1
Rest before next set
Get ready
321GO
Option A.
Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings, Quadriceps
Secondary:
Biceps, Calves, Triceps
  1. Position yourself on the Cross Trainer by stepping up onto the pedals. Keep your chest up and back straight. Extend your arms to grab the moving poles on each side. Before beginning to move, make sure you are in a comfortable position that allows for full range of motion.
  2. Begin by moving the left foot forward as you pull the moving pole with the right hand. Now move through and step forward with the right as you pull with the left hand.
  3. Continue this back and forth motion. Adjust the resistance level to provide yourself with more of a challenge.
Cardio – Running / Treadmill
No sets / reps / duration specified
Sets/Reps not set
Get ready
321GO
Option B.
Primary muscle group(s):
Quadriceps
Secondary:
Glutes & Hip Flexors, Hamstrings

No specific instructions for this exercise.

Rowing Machine
No sets / reps / duration specified
Sets/Reps not set
Get ready
321GO
Option C.
Primary muscle group(s):
Quadriceps
Secondary:
Biceps, Calves, Glutes & Hip Flexors, Hamstrings, Lower Back

No specific instructions for this exercise.

Recumbent Bike
No sets / reps / duration specified
Sets/Reps not set
Get ready
321GO
Option D.
Primary muscle group(s):
Quadriceps
Secondary:
Calves, Glutes & Hip Flexors, Hamstrings

No specific instructions for this exercise.

Primary muscle group(s):
Quadriceps
Secondary:
Calves, Glutes & Hip Flexors, Hamstrings

No specific instructions for this exercise.

Stationary Bike
No sets / reps / duration specified
Sets/Reps not set
Get ready
321GO
Option E.
Primary muscle group(s):
Quadriceps
Secondary:
Calves, Glutes & Hip Flexors, Hamstrings

No specific instructions for this exercise.

Cardio – Cycling
No sets / reps / duration specified
Sets/Reps not set
Get ready
321GO
Option F.
Primary muscle group(s):
Calves, Hamstrings, Quadriceps
Secondary:
Abs
  1. Adjust your bike seat so that you can comfortably lean forward with a flat back to reach the handlebar. When sitting on the bike, focus on tightening the core. This includes your abs as well as lower back. This will help you lean forward.
  2. Begin on a higher gear speed as a warm-up. Push all the way through the entire pedal rotation. Be sure to focus the tension on the quadriceps and calves.
  3. Move the gear into the larger, more difficult ones. Again, use a full range of motion and focus the tension of the leg muscles.
Primary muscle group(s):
Quadriceps
Secondary:
Calves, Glutes & Hip Flexors, Hamstrings

No specific instructions for this exercise.

Primary muscle group(s):
Quadriceps
Secondary:
Calves, Glutes & Hip Flexors, Hamstrings

No specific instructions for this exercise.

Stairmaster
No sets / reps / duration specified
Sets/Reps not set
Get ready
321GO
Option G.
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Calves, Glutes & Hip Flexors
  1. Position yourself on a Stairmaster so that your core is braced and your back is flat. Keep your chest up along with your gaze. Set the Stairmaster to the appropriate program and begin.
  2. Lift one leg up after another, focusing on the quadricep muscle (front of the thigh) pushing your body weight up.
  3. Move at a slow pace while maintaining good form. Refrain from hunching over or placing all of your weight on the side bars.
Cardio – Swimming
No sets / reps / duration specified
Sets/Reps not set
Get ready
321GO
Option H.
Primary muscle group(s):
Chest, Glutes & Hip Flexors, Hamstrings, Middle Back / Lats, Neck & Upper Traps, Quadriceps, Shoulders
Secondary:
Abs, Biceps, Obliques, Triceps
  1. (First time? Try practicing in shallow water.) Once in the water, begin by pushing yourself into a horizontal position. Move your bent right arm up from behind you and dart it forward into the water. You won’t make a full circle.
  2. Push yourself through the water as you simultaneously bring your left arm up in a bent position. Once it is next to your ear, dart it forward and again, push the water underneath you.
  3. Repeat on each side, alternating back and forth. At the same time, kick with medium strokes in an alternating pattern.
Workout done!
Exercises done
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  • Mon, Aug 4
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