Cardio Blast

Get your heart pumping! Spin for running drills, cycling sprints, rowing intervals, jump rope flows, stair climbs, and cardio combos that leave you breathless.

Quests on this wheel

• 20-Minute Zone 2 Run 🏃 — Easy conversational pace for 20 minutes — the most important cardio zone for aerobic base building.
• Cycling Hill Sprints 🚴 — Find a steep hill and sprint to the top. Ride easy back down. Repeat 6 times. Legs of steel.
• Rowing Machine 5000m 🚣 — Row 5 kilometres at a steady pace targeting a 500m split time. Great full-body conditioning.
• Jump Rope 10 Minutes 🪢 — Keep skipping for 10 unbroken minutes — adjust pace but never stop. Best calorie burn per minute.
• Staircase Repeats 🪜 — Sprint up a full flight of stairs, walk down — repeat 15 times. Stairs are nature's step mill.
• Dance Cardio 20 Minutes 💃 — Put on an energetic playlist and dance — no choreography needed, just constant movement for 20 min.
• Swimming Intervals 🏊 — 10x50m at hard effort, 20 seconds rest between each — best zero-impact full-body cardio.
• Shadow Boxing 3 Rounds 🥊 — 3-minute rounds of shadow boxing — jab, cross, hook, slip, move — rest 1 minute between rounds.
• Walk 10,000 Steps Today 👟 — Lace up and hit 10,000 steps — take calls walking, take stairs, park further — it all adds up.
• Elliptical 30 Minutes 🏋️ — Keep resistance moderate and push the pace — elliptical at high intensity rivals running for output.