Compound · Cardio
These 6 exercises are the compound (multi-joint) exercises for cardio fitness in the GymStreak library, all beginner level, using elliptical machine, rowing machine, spin bike and stairmaster and more. Good places to start: Elliptical and Rowing.
Written by the GymStreak coaching teamUpdated
01
Cardio machines keep you moving continuously to train your heart and lungs. Every machine here works several joints at once, which is why they are listed as compound. Build up the time you spend on them before the intensity, and use heart rate zones to keep easy sessions easy.
02
The WHO and US physical activity guidelines recommend adults get at least 150 to 300 minutes of moderate-intensity aerobic activity, or 75 to 150 minutes of vigorous activity, each week, plus muscle-strengthening activity on two or more days. Moderate intensity means you can talk but not sing. Build duration before intensity, and include easy sessions as well as harder intervals.
03
Low-impact machines (bike, elliptical, rower) are kind to the joints and suit beginners; treadmills and stairclimbers are weight-bearing and closer to everyday walking and climbing. Use heart rate zones to keep easy sessions easy.
BeginnerIntermediateAdvanced
Beginner cardio on the elliptical machine, for heart and lung fitness.
Beginner cardio on the rowing machine, for heart and lung fitness.
Beginner cardio on the spin bike, for heart and lung fitness.
Beginner cardio on the stairmaster, for heart and lung fitness.
Beginner cardio on the stationary bike, for heart and lung fitness.
Beginner cardio on the treadmill, for heart and lung fitness.
Free GymStreak calculators that go with cardio training.
Guides from the GymStreak blog on this topic.
GymStreak's AI personal trainer builds a workout plan from your goal, schedule and equipment, shows every exercise with an animated demo and logs your sets.
