Treadmill Running
Treadmill running is an indoor cardio workout where you run on a moving belt, letting you control speed and incline to build endurance, burn calories, and improve fitness in a controlled environment.
BEGINNER
Rowing Machine
Rowing is a full-body, low-impact cardio workout performed on a rowing machine that simulates water rowing. It combines strength and endurance by engaging both upper and lower body muscles while improving cardiovascular fitness.
Demonstration Video
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Target Muscles
Instructions
- Adjust the foot straps so your feet are secure and set the resistance to a manageable level.
- Row lightly for 3–5 minutes to get your muscles ready.
- Rowing technique (4 phases): Catch: Sit tall, arms straight, knees bent. Drive: Push with your legs, then lean back slightly, pulling the handle to your chest. Finish: Legs extended, handle at chest, back straight. Recovery: Extend arms, hinge forward, then bend knees to return.
Tips
- Most of the power should come from your legs (about 60%), not just your arms.
- Keep strokes smooth - don’t rush the recovery phase.
- Maintain good posture - avoid rounding your back.
- Use intervals (fast/slow) to build endurance and burn more calories.
- Track stroke rate (spm) to keep consistency.
- Engage your core for stability and efficiency.
Alternative Exercises
Exercise Bike Cycling
Exercise biking is a low-impact indoor cardio workout performed on a stationary bike. It improves cardiovascular health, burns calories, and builds lower-body strength while being gentle on the joints.
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