An Exercise Plan for a Treadmill & Bike

An effective, low-impact cardio workout can include using both a treadmill and an exercise bike. Treadmills are ideal for controlling the speed and intensity of your workout, while exercise bikes not only work the lower muscle groups but can also raise your heart rate to cardio and fat-burning levels.

  1. Beginner's Workout: Treadmill

    • Consult your doctor before starting any exercise regimen. After getting the go ahead, start gradually on the treadmill if you are new to working out. Twenty minutes three times a week at a walking pace is the recommended amount for beginners. Once you become more fit, you can increase your workout to 40 minutes or more on the treadmill. Regular exercisers run about an hour at each treadmill session.

    Intermediate Workout: Treadmill With Weights

    • Once you are comfortable using the treadmill regularly, incorporate weights to increase your upper body workout. Use 5-lb. dumbbells to work your arms without throwing you off balance. Use speed intervals, without weights, to increase your cardio benefit: run for one minute, then decrease your speed and walk two minutes, repeating this method throughout your entire workout. According to "Fitness" magazine, this is an effective way to exercise your heart.

    Advanced Workout: Treadmill and Bike

    • Once you have become established with a treadmill workout routine, add an exercise bike to your workout before your treadmill exercise. After warming up on the bike for a few minutes, pedal the bike at a maximum intensity for eight seconds, then pedal slowly for 12 seconds, then intense for eight seconds for a total of 20 minutes. According to the Weight Loss Exercise Programs website, this has been shown to burn three times the fat of regular bike pedaling.