How to do a cardio combo

If you need to get your heart rate going to get fit, any cardio exercise like running, walking, cycling, rowing, or step-ups will do.

The trick of combining more than one cardio exercise is to get the momentum going. Your cardio routine should consist of warming up, pushing yourself quite a bit, and cooling down. If you implement these basics into your cardio-combo, you may kick-off with any type of cardiovascular exercise, in any order, as long as you get your heart rate to at least 60 - 80% of your maximum target heart rate (THR).

A typical cardio-combo may include two or more of the following exercises:

  • brisk walking outdoors, hiking briskly outdoors, or walking on a treadmill
  • running outdoors or on a treadmill
  • cycling outdoors or on an exercise bike
  • rowing outdoors or indoors on a rowing machine
  • swimming
  • step-ups
  • climbing stairs or using the stair climber in a gym
  • using the ski-walking machine

It is important to do all these exercises correctly. Some principles apply to all these exercises:

  • No slumping
  • Always keep your stomach muscles taut as if you try to pull the skin below your belly button away from your pants.
  • Keep your back as straight as possible. Never arch your back. Contract the muscles between your shoulders to draw your shoulder blades down and towards to the midline of your back.
  • Using your abdominal muscles will give you the feeling of "freeing up your legs". Aim for this feeling.
  • If you do a cardio combo, don't waste time between the different cardiovascular exercises. Don't linger between the different exercises - you need to keep your pulse rate between 60 - 80% of your MTHR.
We live in a world where facts and fiction get blurred
In times of uncertainty you need journalism you can trust. For 14 free days, you can have access to a world of in-depth analyses, investigative journalism, top opinions and a range of features. Journalism strengthens democracy. Invest in the future today. Thereafter you will be billed R75 per month. You can cancel anytime and if you cancel within 14 days you won't be billed. 
Subscribe to News24
Voting Booth
Zama zama crackdown: What are your thoughts on West Village residents taking the law into their own hands?
Please select an option Oops! Something went wrong, please try again later.
Authorities should bring in the army already
11% - 2293 votes
Illegal miners can't be scapegoated for all crime
48% - 9924 votes
What else did we expect without no proper policing
37% - 7632 votes
Vigilante groups are also part of the problem
4% - 756 votes
Rand - Dollar
Rand - Pound
Rand - Euro
Rand - Aus dollar
Rand - Yen
Brent Crude
Top 40
All Share
Resource 10
Industrial 25
Financial 15
All JSE data delayed by at least 15 minutes Iress logo
Editorial feedback and complaints

Contact the public editor with feedback for our journalists, complaints, queries or suggestions about articles on News24.