cardio workout

Home fitness equipment, like a treadmill or cross trainer, offers an excellent way to get your cardio workout, whatever your age or fitness level.

If you want to shed a few pounds or just feel fitter and more energetic, cardio exercise like brisk walking, running or cycling should be at the heart of your workout. Cardio exercise targets your cardiovascular system, made up of your heart and the blood vessels through which blood is pumped throughout your body. It makes your heart and lungs work harder as they supply oxygenated blood to the muscles being used in your workout.

Cardio exercise will help you look and feel great, as well as lowering the level of 'bad' LDL cholesterol in your blood. It will also strengthen your bones, improve posture and ward off diabetes, high blood pressure and coronary heart disease. A good cardio workout will make you feel more energetic and even lift your mood (research from Duke University found that regular cardio exercise like running or cycling combats stress, anxiety and depression).

Starting out

As with any form of exercise, always think safety first. 'If you haven't exercised in a while, have a health check with your GP before you start,' says personal trainer Pierre Pozzuto, who presents workout classes on Fitness TV. 'And take it slow. Set daily goals, build the length and intensity of your workouts gradually and you'll be fine.'

If you're going to use home fitness equipment like a Weslo SL Treadmill, Proform 280 ZLX Exercise Cycle or Proform 380 Razor Elliptical Cross Trainer, make sure you warm up first. 'Muscles are like elastic bands – when warm, they are more flexible. So do a few minutes of walking on the treadmill, or cycling with a very light resistance before your workout,' says Pierre.

Then do some dynamic stretching, focusing on the muscles you will use in your workout. For example, if you are just using the treadmill or exercise bike, stretch your thighs, calf muscles and hamstrings. Before hitting the cross trainer, stretch your arms, shoulders, chest and back. After your workout have a short cool-down, then do static stretches on the same muscles. 'Hold each stretch for at least 30 seconds to recover from your workout and improve flexibility,' says Pierre. 'Otherwise, tight muscles can cause injuries or trapped nerves.'

Running time

Once you have warmed up and stretched it's time to get your muscles, heart and lungs working. And when it comes to cardio exercise, it's hard to beat a treadmill like the Proform 7.0 Treadmill. They burn more calories than any other piece of exercise equipment and, because they are sprung, treadmills provide a shock-absorbent surface that reduces the strain on your joints. 'Treadmills offer endless workout options, so you'll never get bored,' says Pierre. 'And running is a superb fat-burner, so you will notice a difference on your mid-section after a few months.'

To make the most effective use of your treadmill, try interval training. At first, try walking for one minute, then jogging for two minutes, walking on an incline for three minutes, then jogging for five minutes, and so on. 'Interval training gets you fitter much faster and keeps things interesting. Increase the time and difficulty as you feel fitter,' says Pierre.

Full-body benefit

The beauty of using a cross trainer like the Proform 480 Space Saver Elliptical Cross Trainer is that it works your upper and lower body at the same time. Cross trainers are also perfect if you find running difficult, because the fluid elliptical motion puts minimal strain on your joints. 'Cross trainers are great because they work the same muscles as running, plus your chest, back, shoulders, arms and abdominals,' adds Pierre.

Again, start slowly, but try and build up to 20-30 minutes on the cross trainer. Once you feel fit enough, choose a level that puts you slightly out of your comfort zone. 'Try redistributing the effort between your arms and legs for set times,' says Pierre. 'To spice things up a bit, rotate the foot panels backwards without holding the handles. It's a totally different workout that you'll feel in the front of your legs and abdominals.'

Cycle logical

An exercise bike like the Proform 380 ZLX Exercise Cycle won't burn as many calories, but will provide a great low-impact workout. 'If possible, attend a spin class at your local gym for handy ideas about how to pass the workout time at home,' says Pierre. 'And try interval training, with five minutes at a lower resistance, then cranking it up for a minute, back down for five, and so on.'

Overall, the key to cardio training on your home fitness equipment is to start slow and build up steadily over time. Aim to do at least three 30-minute workouts a week, always incorporating your warm-up, stretching, workout on your treadmill, cross trainer or exercise bike, cool-down and more stretching. Stick at it and in just a few weeks you will boost your fitness and energy levels and feel fantastic.