Lifting weights and getting stronger in the gym is great, but there should be an element of cardiovascular work in your training too. Improving cardio fitness strengthens your heart, improves lung capacity and helps you recover faster between sets. It’s key for long-term health and performance.
I know what you’re thinking - pounding the pavement or a treadmill for hours and hours. No, cardio doesn’t just mean running. If this isn’t your thing, there are plenty of effect alternative ways to improve your cardio fitness in the gym.
Ten Ways to Boost Cardiovascular Fitness In The Gym
1 - HIIT Circuit
Short on time? HIIT circuits are a brilliant way to improve your cardio fitness. Combine short work periods of exercises like battle ropes, burpees, kettlebell swings, press ups and thrusters with minimal rest to keep intensity high.
2 - Air Bike
The Air Bike is simple but brutal. The harder you work with your legs and arms, the more resistance you create - this can drive the heart rate up fast. Perfect for high-intensity interval training and full body conditioning.
3 - Ski Machine
The ski machine delivers a full-body cardio workout through a resistance-based skiing motion. It engages your triceps, core, legs and back whilst only having a low impact on your joints. It’s ideal for building power and endurance.
4 - Exercise Bike
Whether you're going for a slow, steady ride, simulating hill climbs, or taking part in a high-intensity studio session, intervals interspersed with some slower recovery cycling are especially effective for pushing your heart and lungs hard.
5 - Sled Pushes and Sled Pulls
Sled work combines strength and cardio into one tough package. Pushing or dragging a loaded sled drives your heart rate up quickly, whilst building leg and core strength. It's also low impact on your joints.
6 - Walking with a Weighted Vest
Adding a 10kg Weighted Vest to your walks increases cardiovascular demand without the impact of running. Start light and build the weight over time. You can also add an incline on the Treadmill to make it more challenging. The best part? The weighted vest is perfect for taking your workout outside of the gym and enjoying some fresh air.
7 - Loaded Walks
Loaded carries challenge your grip, core and cardiovascular system at the same time. Exercises like farmer’s walks, suitcase carries and waiter’s walks improve functional strength and force your body to work under load. Pick up a kettlebell, tri-grip weight plate, or dedicated farmers walk handles, and get moving.
8 - Rowing Machine
Rowing is one of the most efficient cardio exercises you can do. It works around 80% of the body’s muscles, making it a true full body exercise that improves your cardio fitness and muscular endurance in one.
9 - Box Jumps and Step Ups
Plyometric exercises like box jumps raise your heart rate whilst developing explosive power. If box jumps feel too intense, step-ups are a lower impact alternative with similar cardiovascular benefits. Both movements strengthen your legs, improve coordination and get you breathing heavily.
10 - Boxing
Boxing Gym Equipment is another way to achieve full body cardiovascular exercise. Train solo using boxing bags and gloves, or work out with a partner using our training mitts.
Running is just one tool. Cardio exercise machines, loaded movements and high-intensity circuits can all improve cardiovascular fitness when used properly. Mix different methods into your training to keep sessions effective and engaging and you’ll wind up fitter than ever before.
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Tags: Equipment > Gym Machines ; Exercise Type > Cardio ; Exercise Type > Conditioning ; Misc > Gym Planning
