As the temperatures rise and summer beckons us to beaches, pools, and total relaxation, it's always good to focus on our cardio health to help us boost our fitness levels for outdoor pursuits and stay in good shape. 

There are many different workouts you can try at the gym to improve your cardiovascular health, but here are three invigorating and effective workouts to supercharge your cardio results.

1. Create Your Own HIIT Cardio Circuit

High-Intensity Interval Training (HIIT) is renowned for its ability to maximise calorie burn and boost cardiovascular health. Take your HIIT routine to the next level with cardio circuit training, combining intense bursts of cardio exercises with strength and resistance training to create a dynamic full-body workout.

• Start with a brief warm-up consisting of five minutes of light cardio activity, such as jogging in place.
• Set up different exercise stations around the gym, each focusing on a specific cardio exercise like stationary bike sprints, jumping rope, or burpees.
• Perform each exercise at maximum effort for 30-60 seconds, followed by a short rest of 10-15 seconds.
• Move to the next exercise station immediately and repeat the process.
• Complete 3-4 rounds of the circuit, allowing yourself a 1-2 minute recovery between rounds if needed.

2. Take on the Rowing Challenge 

Rowing machines offer a fantastic full-body workout that engages multiple muscle groups while elevating your heart rate. By incorporating a rowing challenge into your routine, you'll improve your cardio fitness and build strength and power in one efficient session.

• Begin with a warm-up that includes five minutes of light cardio, such as brisk walking or jogging.
• Set the rowing machine to a challenging resistance level and strap your feet securely into the footrests.
• Row at a moderate pace for 500 metres, focusing on proper form and technique throughout.
• After completing 500 metres, transition into bodyweight exercises such as squats, push-ups, or lunges for 1-2 minutes.
• Return to the rowing machine and repeat the cycle of rowing.

3. Jump Into Explosive Power 

Plyometric exercises are explosive movements that combine strength, speed, and cardiovascular conditioning. Adding plyometric exercises to your workout routine elevates your heart rate to the next level, improving agility and increasing muscular power.

• Begin with a dynamic warm-up that includes light cardio exercises, stretching, and mobility drills.
• Choose two or three plyometric exercises, such as box jumps, squat jumps, or lateral bounds.
• Perform each exercise for 30 seconds to 1 minute, aiming for maximum effort and explosive power.
• Take a short rest of 10-15 seconds between each exercise.
• Repeat the circuit for 3-4 rounds, gradually increasing the intensity and height of your jumps as you progress.
• Remember to prioritise proper form and land softly to reduce the risk of injury.

Remember, if you need any help or advice with your fitness goals or cardio exercises, our trainers are always on hand.