CardioEnduranceCourse
Jogging (Fundamental Endurance)
Conversational-pace running to develop basic aerobic endurance, the foundation of all fitness.
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Cardio Training
Cardiovascular exercises to improve endurance, burn calories and strengthen the cardiorespiratory system.
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CardioHIITCourse
Hill Sprints
Uphill sprints to develop leg muscle power and explosive cardiovascular capacity.
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CardioEnduranceCourse
Long Run
Long easy-pace run to develop maximum aerobic endurance and prepare for distance events.
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CardioEnduranceCourse
Tempo Run (Lactate Threshold)
Sustained-pace running at lactate threshold to push endurance limits and improve running speed.
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CardioHIITCourse
Interval Training (Short Intervals)
Alternating intense sprints and recovery phases to improve VO2max and burn fat effectively.
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CardioEnduranceCourse
Fartlek Training
Continuous running with spontaneous accelerations to improve all speed zones while breaking monotony.
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CardioHIITCourse
Sprint 100m / 200m / 400m
Maximum effort sprints over short distances to develop pure speed, power and anaerobic capacity.
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CardioEnduranceVelo
Stationary Bike (Endurance)
Moderate resistance pedaling on an indoor bike for effective cardio without joint impact.
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CardioHIITVelo
Assault Bike / Air Bike
Air resistance bike combining pedaling and arm movement for an extreme full-body intensity effort.
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CardioEnduranceVelo
Road Cycling (Outdoor)
Long road cycling rides for outdoor endurance cardio with hill work and pace management.
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CardioEnduranceVelo
Spinning / RPM (Group Class)
Indoor group cycling class with coach, intensity variations and motivating music for dynamic cardio.
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CardioHIITVelo
Bike Interval Training (HIIT Bike)
Intense bike intervals alternating high-resistance sprints and recovery phases.
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CardioNatationIntermediate
Swimming with Hand Paddles
Swimming with hand paddles to increase resistance and develop pulling strength in the water.
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CardioEnduranceNatation
Kickboard Drills
Leg kicks with a kickboard to isolate lower body work and improve aquatic cardio.
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CardioEnduranceNatation
Breaststroke
Technical stroke with heart-shaped arm movement and frog kick, ideal for working adductors and chest.
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CardioEnduranceNatation
Front Crawl (Freestyle)
The fastest and most complete stroke, front crawl engages the upper body, core and legs for optimal aquatic cardio.
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CardioEnduranceNatation
Backstroke
Swimming on the back with alternating arm strokes and leg kicks, ideal for back and shoulders.
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CardioNatationAdvanced
Butterfly Stroke
Highly demanding stroke with simultaneous arm movement and body undulation, for intense cardio and strengthening.
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CardioNatationIntermediate
Swimming with Pull Buoy
Swimming with a float between the legs to isolate upper body work and improve pulling technique.
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CardioEnduranceRameur
Endurance Rowing
Moderate-cadence rowing for complete cardio engaging 86% of body muscles with emphasis on legs and back.
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CardioHIITRameur
Rowing Intervals
Rowing intervals with 500m or 1-minute sprints to maximize energy expenditure and VO2max.
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CardioEnduranceCorde
Basic Jump Rope
Complete and accessible cardio exercise with jump rope, excellent for coordination, calves and endurance.
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CardioHIITCorde
Double Unders
Jump with double rope pass, advanced coordination and calf power exercise.
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CardioCordeIntermediate
Single-Leg Jump Rope
Jump rope on one foot to work balance, proprioception and unilateral strength.
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CardioHIITCorde
High Knees Jump Rope
High knee lifts while jumping rope combining intense cardio and hip flexor work.
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CardioCordeIntermediate
Crossover Jump Rope
Cross arms with each rope turn for advanced coordination and agility work.
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CardioEnduranceBeginner
Elliptical Trainer
Elliptical motion cardio machine for complete zero-impact workout, ideal for sensitive joints.
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CardioEnduranceBeginner
Stairmaster / Stepper
Machine simulating stair climbing for intense cardio targeting glutes, quadriceps and calves.
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CardioHIITIntermediate
SkiErg
Machine simulating cross-country skiing for explosive lats, triceps and core interval work.
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CardioEnduranceCourse
Treadmill Running
Treadmill running with speed and incline variations for controlled cardio training.
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CardioEnduranceVelo
Recumbent Bike
Bike in reclined seated position for comfortable cardio, ideal for active recovery and back pain.
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CardioEnduranceBeginner
Treadmill Incline Walk
High-incline walking on treadmill, formidable fat burner and joint-friendly.
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CardioEnduranceBeginner
Hiking
Nature walking with elevation for gentle cardio and glute/calf work in contact with nature.
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CardioEnduranceBeginner
Dance / Zumba
Fitness dance class for fun social cardio, working coordination, rhythm and endurance.
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CardioHIITIntermediate
Kickboxing / Cardio Boxing
Class combining combat techniques, dodges and floor exercises for intense complete cardio.
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CardioHIITIntermediate
Battle Ropes
Heavy rope exercise with various wave movements for explosive full-body HIIT.
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CardioHIITBeginner
Boxing / Shadow Boxing
Punching combinations in the air for intense cardio working shoulders, core and coordination.
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CardioEnduranceBeginner
Power Walking
Brisk-paced walking for gentle accessible cardio, ideal for weight loss and active recovery.
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CardioHIITIntermediate
Heavy Bag Training
Heavy bag training combining punches and kicks for intense cardio and total stress relief.
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CardioHIITAdvanced
Sled Push / Pull
Pushing and pulling a weighted sled for power cardio working legs, core and lactate capacity.
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CardioHIITBeginner
High Knees
Running in place with knees raised to hip height for intense cardio and hip flexor work.
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CardioBeginner
Butt Kicks
Running in place with heels touching glutes, warm-up and cardio exercise targeting hamstrings.
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CardioHIITIntermediate
Bear Crawl Sprint
Bear crawl at maximum speed over 20m for full-body cardio working core, shoulders and coordination.
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CardioHIITIntermediate
Squat Jumps
Squat followed by explosive jump for plyometric cardio working quadriceps, glutes and power.
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CardioHIITIntermediate
Burpees
Explosive full-body exercise chaining squat, plank, push-up and jump for the most intense bodyweight cardio.
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CardioHIITIntermediate
Shuttle Runs
Back-and-forth sprints between two lines for agility, direction change and intense cardio work.
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CardioHIITIntermediate
Skaters
Lateral jumps from foot to foot imitating speed skaters for cardio, agility and balance.
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