Get the most out of your cardio-based equipment

Your at-home equipment is the furthest thing from a dust-collector. There’s no doubt that you’re getting after it daily, but ever get the feeling like your workouts could use a little boost?

Whether you’re up bright and early looking to conquer the day, squeeze in a mid-day session, or you’re a part of the after-work crowd, here’s how to make sure you’re maxing out your potential.

Do intervals on everything

Whether it’s your treadmill, elliptical, spin bike, or rower; intervals are a standard technique to boost the intensity of a workout. “Doing steady-state is great for distance training, but intervals will help you get the most out of 20 minutes,” says Mat Forzaglia of Forzag Fitness.

If you’ve got a good base of fitness, Mat suggests trying a 1:2 work-to-rest ratio such as 20-second sprints followed by 40 seconds of rest. For a more intense challenge, try a 1:1 work-to-rest ratio with shorter intervals. An example would be 20-second sprints followed by 20 seconds of rest. “This is a good one if you really want to level-up,” he says.

Try Mat’s “Run to the Beat” running class on the NEOU app.

Break up cardio with circuits or strength

Looking to get even more done in less time? Hop off the equipment, hit the ground, and go through some bodyweight moves like Christi Marraccini from GO. “HIIT cardio mixed with HIIT strength training is a very powerful combination,” says Christi. “You’re making a workout interesting by changing things up, but also covering two major disciplines of fitness,” she adds.

There are a lot of different variations to what you can do, but Christi suggests blending about 20 minutes of spin with 10 minutes of core-based or upper body work.

Try Christi’s ”Double Trouble” bike and bootcamp class on the NEOU app.

Peddle to the right resistance on your spin bike

“Increasing resistance to a ride will make your glutes, quads, and hamstrings stronger by simulating an uphill climb,” says Christi. “Think about it like adding dumbbells to bodyweight movement,” she adds.

To get the most of your spin sessions, there are three main levels of resistance to know and use: light, medium, and heavy. Light resistance is something you feel comfortable sprinting with, medium is a bit more difficult, and heavy feels as though you’re walking through mud or running into the wind. To find those levels for you, peddle your feet and slowly add resistance. “When your form starts to break down, you’re going too heavy,” she says.

Try Christi’s “Short, Seated, and Sweaty” spin class on the NEOU app.

Pull for more power on the rower

While not typically as accessible as other pieces of cardio equipment, the rower is among the most efficient. “Rowing is the perfect workout for anyone at every level,” says SHRED instructor, Dani Irwin. “It doesn't take up a lot of space and it's low impact, so it's great for older athletes or individuals with injuries,” she adds.

To get the most of your rowing workouts, concentrate on your technique.

“You can achieve more power in your strokes by having a strong catch position,” Dani says. In order to do that you want strong tension in the shoulders as you reach towards the machine with your legs and arms in line with each other. Then, drive hard through the heel as you pull, she explains.

If you were curious about the resistance, or the “damper”, Dani says that all depends on the athlete’s abilities and the type of workout. “Stronger rowers could use high dampers for short, more intense workouts; whereas lower or middle range dampers are better for less powerful rowers or longer duration workouts,” she says.

Try Dani’s “Shred Strength” rowing class on the NEOU app.

Save your joints on the elliptical

Weary about the elliptical? Christi says not to underestimate it. “The elliptical is a great alternative to other pieces of equipment for people that have certain injuries or achy joints because of its low impact design,” she says.

To get the most out of the elliptical, try different body positions: Leaning back will place more emphasis on your glutes and hamstrings, leaning forward will work your quads, and taking your hands off the handles will force your core to work extra hard.

Try this “Raise the Resistance” elliptical class on the NEOU app.