Indoor cardio workout for hot summer days

Try this low-intensity, interval-training workout in climate-controlled bliss

When temperatures soar, it can be tempting to skip your workout and focus on staying cool. However, steamy summer days are a great reason to head to the Y for your workout—it’s air conditioned and you can easily take a dip in the pool afterwards.

Next time you come to the Y for an indoor workout on a hot day, try this 30-minute cardio workout from Greg Kimbrough, Program Manager of Group and Personal Training at the Blaisdell YMCA:

Warm up

Take 5 minutes to get your body ready to move with a brisk walk or light jog, gradually increasing intensity.

For another 5 minutes, move into dynamic stretches from Runner’s World (learn how to do these moves):

  • Leg lifts
  • Butt-kicks
  • Pike stretch
  • Hackey-sack
  • Toy soldier
  • Walking lunges

Get your cardio on

Choose your favorite piece of cardio equipment at the gym—think treadmill or climber—to spend the next 20 minutes. Work at 50-60% intensity for 2 minutes. Slow down for active recovery—but keep moving for 1 minute. Repeat these intervals about 6 times.

Cool down

Take a couple minutes to slow down your heart rate with some light walking or jogging. Finish things off with these static stretches—where you hold a muscle in an specific position.

Greg suggests doing this type of low-intensity cardio workout once or twice a week. By working your circulatory and respiratory systems, you’ll help efficiently deliver oxygen throughout your body and lower your resting heart rate.

For more ideas and tips on how to stay consistent in your exercise at any time of year, meet with a Personal Trainer to get a customized plan.