10 Good Indoor Cardio Workouts

1. Treadmill — For good posture, keep your shoulders back and head up. Swing your arms naturally. As you progress, lengthen your stride.
2. Stationary bicycle — Pedal at a rate of at least 70 revolutions per minute (rpm) , preferably 75 to 90 rpm, even if it means using a lower resistance.
3. Elliptical trainer — If you want to work harder, it’s better to increase the resistance than to quicken your pace. Try to stay between 50 and 60 rpm. A faster pace puts extra stress on your knees.
4. Stair machine — Use the rails to stabilize, not support, your upper body. Try to press through your heel, not your toes.
5. Aerobic dance class — Focus on your footwork first. Then add the arm movements later when you’re more confident and in better condition.
6. Rowing machine — Throughout the stroke, aim for a relaxed body. Let your legs do all the early work, while your back and arms merely transfer the pressure to the machine’s handles.
7. Cross country ski machine — Keep your shoulders back and head up. Lean forward slightly. Let your arms swing freely on the pulley system, keeping your hips pressed against hip pad.
8. Cardio-kickboxing — Learn from a qualified instructor who takes the time to teach proper form and technique. Don’t lock your elbows when you punch.
9. Swimming — Begin a lap program by swimming 100 meters (four laps in a 25-meter indoor pool) with a one-minute rest period between each lap. Gradually increase the number of continuous laps.
10. Racquetball — For aerobic benefit, aim for lengthy volleys that keep you and the ball in motion. Place shots around the court to maximize the distance you and your partner run.

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