Training Journal
13 articles tagged “cardio”-
3 min read
Jump Rope Workouts: From First Skip to 10-Minute Rounds
A beginner-friendly progression for jump rope, from your first clean skips to sustained 10-minute rounds, with drills and a weekly plan.
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2 min read
Stair Workouts: The Most Underrated Cardio in Your Building
How to turn a stairwell into a full cardio and leg session, with a beginner-to-advanced stair workout table and pacing guidance.
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3 min read
Zone 2 Cardio: Why Slow Running Makes You Faster
What zone 2 cardio is, how to find your pace without a lab test, and a 4-week build-up plan for slow running that pays off later.
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2 min read
Walking for Fitness: How to Make 10,000 Steps Count
How to turn a 10,000-step goal into real fitness gains with pace, incline, and add-on strategies, plus where the number actually came from.
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2 min read
30-Minute Treadmill Workouts That Aren't Boring
Four 30-minute treadmill workouts using intervals, incline, and pace changes so cardio stops feeling like a punishment.
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3 min read
The 12-3-30 Workout: Honest Review and Programming
An honest look at the 12-3-30 treadmill workout: what it actually trains, who it works for, and how to program it into a real week.
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3 min read
Gym Myth: Fasted Cardio Burns More Fat
Does fasted cardio really burn more fat? Here is what the research shows about fasted vs fed training and total fat loss.
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3 min read
Rucking: Walking With Weight for Strength and Cardio
How to start rucking - loaded backpack walking that builds cardio and strength together, with weight progression, pacing and a beginner plan.
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3 min read
Boxing Basics for Fitness: Stance, Punches, Rounds
Boxing fitness basics: stance, the four core punches, and how to structure rounds for a beginner-friendly conditioning workout.
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3 min read
Swimming for Fitness: A Lifter's Introduction
A lifter's guide to starting swimming for fitness - how it complements strength training, a beginner pool session plan, and common mistakes.
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4 min read
Air Bike Workouts: Short, Brutal, Effective
Three air bike workouts you can do in 10-20 minutes, how to pace them so you don't blow up in minute one, and what to wear for sprint intervals.
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4 min read
Rowing Machine Basics: Form First, Then Fitness
Learn the four phases of the rowing stroke, the form breaks that wreck your splits, and a beginner progression for your first month on the erg.
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3 min read
Gym Myth: Cardio Kills Your Gains
Cardio does not kill your gains when it's programmed right. Here's what the interference effect really is and how to run and lift in the same week.
Reading time is an estimate: words in the article divided by 220 per minute.