Mixed Cardio Machines — 60 Min Progression

60-minute beginner cardio workout for gym equipment. Includes a 5-minute warm-up, 50 minutes of timed aerobic blocks, and a 5-minute cool-down. Adjust effort to

Duration

60 min

Difficulty

beginner

Equipment

rowing machine, stationary bike

Muscle groups

back, cardiovascular, legs

Exercises

1. 1. Rowing machine steady row — Warm-up

   1 sets · 5 min reps

   Drive with legs, hinge through hips, then pull handle toward lower ribs; reverse smoothly. Keep effort very easy and gradually increase movement range.

2. 2. Rowing machine steady row — Block 1

   1 sets · 17 min reps

   Drive with legs, hinge through hips, then pull handle toward lower ribs; reverse smoothly. Aim for easy-to-moderate effort (RPE 3–5/10). Use a sustainable pace for the entire timed block; take brief rests as needed.

3. 3. Stationary bike steady ride — Block 2

   1 sets · 17 min reps

   Pedal smoothly at a resistance that supports consistent cadence without knee discomfort. Aim for easy-to-moderate effort (RPE 3–5/10). Use a sustainable pace for the entire timed block; take brief rests as needed.

4. 4. Stationary bike steady ride — Block 3

   1 sets · 16 min reps

   Pedal smoothly at a resistance that supports consistent cadence without knee discomfort. Aim for easy-to-moderate effort (RPE 3–5/10). Use a sustainable pace for the entire timed block; take brief rests as needed.

5. 5. Stationary bike steady ride — Cool-down

   1 sets · 5 min reps

   Pedal smoothly at a resistance that supports consistent cadence without knee discomfort. Reduce effort steadily until breathing feels comfortable.