The 10-Minute Cardio Interval Workout You Can Do On Any Equipment

Jacob Ammentorp Lund, Getty Images

Short on time? Cardio machine-of-choice taken? Bored of your same-old, same-old routine? This quick heart-pumping workout is your solution for any gym dilemma.

At just 10 minutes long, this workout is super-effective thanks to its high-intensity intervals that burn calories even after you’ve cooled down, says Eric Salvador, C.P.T., head instructor at The Fhitting Room. “This ‘afterburn’ effect is the reason why intense exercise intervals will help burn more fat and calories than regular aerobic and steady-state workouts,” he says.

This workout can be done on a treadmill, stationary bike, elliptical, row machine, stair master…you name it. If you’re using a machine with a resistance option (like a bike or an elliptical machine), set it to moderate resistance; it should feel like a four to six on a scale of 10. Add a small incline or skip it all together if you’re on a treadmill—speed should be the focus.

During the slow speed, “you should be able to carry a conversation and not feel that you are gasping for breath,” Salvador says. This is your warm-up and cool-down pace. Pick up the speed during moderate intervals, but use them as active recovery. Your sprint should be your maximum effort—go as fast as you can. “The goal is to keep your pace on each sprint and use the other 45 seconds to recover,” he says.

Ready? Here’s Salvador’s versatile 10-minute cardio interval workout plan. 

Graphic by Jocelyn Runice

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