Get Your FREE Acount on Workout-X™ Social|Activate Your FREE Account on Workout-X™

Cardio Workout Mashup

print this workout

The cardio workout is an opportunity to try new exercises or mix up an old routine. Cardio is critical to burning body fat and excess calories, and for helping your heart stay healthy. This cardio workout is divided up into four aerobic exercises. Each exercise will be performed for ten minutes at a moderate to vigorous intensity (moderate: think brisk, vigorous: think challenging). Mixing up the intensity of your cardio workout is one of the best ways to maximize results and improve fitness.


  • Rowing




View Instructions


  • Rowing Machine

Muscle Groups

  • Cardio-Respiratory System
  • Full Body


  • Aerobic endurance
  • Anaerobic power
  • Sport-specific performance
Sets Reps Distance Duration
10 min
Tempo Intensity (% of Max) Weight Load Rest Period
Moderate 60-70%


  • Begin with the chest upright, arms straight and relaxed and the legs pulled up against the body.
  • Push down with the legs and drive back.
  • Draw the handle past the knees.
  • Finish with the upper body leaning back slightly, legs flat and the handle pulled into the body.


  • Drive back with the legs, not the arms.


  • Using the arms on the drive and not the legs.
  • Hunching the shoulders and tightening the upper body on the drive phase.
  • On the recovery phase moving the knees move forward before the handle has cleared the knees.