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An effective cardiovascular workout


This week, I offer you a simple but yet effective cardiovascular workout. Whether you have access to a gym or not, your goal will be to train for 30 minutes. I’ll suggest you use two distinct machines. If you’re working out at home, you can do two different activities like walking/running with biking or roller balding. Most importantly, make sure to respect the prescribed intensity, which is the key for better results.

I suggest you finish your strength training exercises before doing this cardiovascular workout.

TOTAL DURATION: 30 minutes

At home: walk/jogg for 15 minutes THEN bike or skate for another 15 minutes.

At the gym: Stationary bike for 15 minutes (choose « Fat burner » mode on the machine) THEN go on the elliptical machine or do a fast walk or jogg on the treadmill (choose « Manual » mode on the machine) during 15 minutes also.

INTENSITY: 65% to 75% max HR or 10 à 13 on the Perceived exertion scale

Finish your cardiovascular workout with a few stretching exercises.


By Karine Larose

Karine Larose, M.Sc.

Karine Larose is a kinesiologist, Director of Marketing and Communications and Spokesperson for Nautilus Plus who specializes in fitness motivation. She authored The Guide to Healthier Living, penned the book 10-4 The Healthy Way to Lose 10 Pounds in 4 Weeks and released her third work called Zero Diet: Delicious and Healthy Recipes for Success, all by Les Éditions du TRÉCARRÉ. Karine has launched a series of exercise DVDs entitled 30 minutes par jour pour Vivre Plus and is featured on the ULTIME FIT online platform. Many TV shows and radio stations regularly request Karine’s point of view on physical exercise issues and points of interest.

An effective cardiovascular workout is a post from I'm taking charge. I'm taking charge is a blog that aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
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