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Woman working out in her home on a Precor recumbent bike RBK 885

The Best Cardio Workouts at Home

If you’re looking for a great cardio workout at home that matches the experience you have at the gym, you’ll need gym-quality cardio equipment. Having cardio equipment at home saves you time and the hassle of going to the gym. It also allows you to work out at your convenience—before getting the kids off to school, between work meetings, or at the end of your day.

Safety first—before beginning any new exercise program, be sure to consult with your physician and take the appropriate precautions.

The intensity of each workout should be moderate. You should be pushing yourself but not be completely spent after every session. Aim for an intensity between level 5-8 of the ​rate of perceived exertion (RPE) scale, based on your experience.

  • 0 – Nothing at all
  • 1 – 2 Very Light
  • 3 – 4 Light
  • 4 – 5 Moderate
  • 6 – 7 Heavy
  • 7 – 8 Very heavy
  • 9- 10 – Very, very heavy

In this article, our fitness experts share their favorite home workouts using Precor cardio equipment.

Elliptical Workout for Weight Loss

If you haven’t worked out in a while and are looking for a full-body workout that’s easy on the joints, Precor ellipticals are the best choice for all body types. Depending on your weight and fitness level, an elliptical can burn between 270-400 calories in just 30 minutes.

To shed the most calories possible exercising in the least amount of time, try this high-intensity workout:

elliptical workout chart

* For a complete 30-minute cardio program, repeat the hill interval one more time. On the third time, perform the work and rest period in the same direction.

This multifaceted interval training program incorporates a 1:2 work to rest ratio, i.e. 1 minute of work to 2 minutes of res, that targets different areas of the body with ramp changes and forward and backward motions. If you are a beginner, keep the ramp/incline between 12-15 and progress as your fitness levels increase. To make this workout program more achievable, recover with the ramp/incline at 10-12 until fitness levels improve.

During the work period, focus on maximal effort or an RPE of 7-9 on a scale of 1-10, where one is light activity, and 10 represents maximal effort. The recovery period can range between a 4 and 6 RPE.

Treadmill Workout for Speed and Power

Whether you’re a runner looking to best a personal record (PR) during race day or someone who likes to take it a bit slower, Precor treadmills are an excellent choice for you. With advanced features such as superior shock absorption, low-impact landing, and customized programs with incline and decline options, Precor treadmills offer the control you need to build your strength and endurance for any race, hike, or life event.

To maximize your time on the treadmill while building speed and power, try this incline workout:

With the Precor-programmed interval training workouts, you can select from preset workouts, including 1:1 (where your rest time is the same length as your intensity time) and up to a 4:1 ratio, in which you’ll be working four times longer than your recovery time. After choosing your HIIT workout, you’ll select your intensity speed and your recovery speed.

Precor P31 console

Doing 8-10 rounds of high-intensity interval training (HIIT) on your treadmill and incorporating a good warm up and cool down will have you completing stellar cardio workouts in under 30 minutes.

To add a greater challenge, incorporate the use of your treadmill’s incline changes instead of speed, or include both incline and speed changes during your interval training. This workout targets different muscle groups than speed alone.

Incorporating short bursts of interval training into your treadmill workout can help build endurance and torch those calories. Precor treadmills are perfect for HIIT workouts with their smooth transitions from fast to slow speeds using the motion controls, plus inclines of up to 15% and declines of down to 3%.

Recumbent Bike Workout for Beginners

If you’re recovering from an injury, someone who needs to take it a bit easier, or is new to cardio workouts, recumbent bikes make an ideal choice. The Precor recumbent bike offers low-impact cardio exercise that gets you off your feet, reduces the force on your knees, and puts you in a comfortable position for short or longer workouts. The step-through design makes it even easier to get on and off the bike.

To build your fitness foundation slowly, try this 30-minute, beginner-friendly interval workout:

Before you begin: Be sure to warm up for five or more minutes to loosen your muscles and limbs before you get started, then work your way through this set of exercises:

  1. Pedal at 95% effort for 30 seconds.
  2. Decrease the resistance and speed for 30 seconds. This is your recovery period.
  3. Increase the speed and performance to 85% effort again for 30 seconds, followed by another 30-second recovery period.
  4. Alternate between steps two and three for the next 20 minutes.
  5. After the 20 minutes are up, cool down for 5 minutes, identical to your warm-up routine.

    You can adjust the time intervals, resistance levels, and intensity as it suits your body’s needs.

    The best cardio workout—and best cardio machine—for you will depend on many factors ranging from your fitness goals to your stage in life. Precor cardio equipment is designed to create harmony between you and the cardio machine for a smooth and enjoyable aerobic experience.

    Are you ready to own gym-quality cardio equipment so you can have your best cardio workouts at home? Contact our team online or visit your local Precor authorized dealer. We’re here to answer any questions you have and help you find the right Precor fitness equipment for your specific needs.