Cardio workout wheel
Fifteen cardio sessions with a time attached, from easy walks to jump rope. Spin when you know you should move but can’t decide how.
SpacespinCtrl+Enterspin while typingFfull screen
One entry per line. Add *3 after a name to give it three times the chance.
Winners show up here, newest first.
Colors
Ready-made list. Edit it to make it yours: changes stay on this device, and Reset brings the original back.Open in the main spinner →
How hard should it feel?
Most of these sessions are meant to be moderate: you breathe harder and can talk in short sentences, but you couldn’t sing. That is the talk test, a simple way to pace yourself without a heart rate monitor.
Health guidelines in many countries suggest adults aim for 150–300 minutes of moderate activity a week, or 75–150 minutes of vigorous activity. Four or five spins a week reaches the lower end.
Using the wheel through the week
- Delete what you can’t do: no pool, no rowing machine, no bike. A wheel of real options is the whole point.
- Spin on the morning of a workout day, and start every session with 5 minutes at an easy pace.
- Weight what you actually enjoy: “Brisk walk, 30 min *3” means you get the walk more often.
- The Results tab keeps each spin with the time, a quick record of your week on this device.
What some sessions mean
- Jump rope, 10 × 1 min: one minute of skipping, one minute of rest, ten times. No rope? Jump with an imaginary one.
- Shadow boxing, 3 × 3 min: jab, cross and hook at the air for 3 minutes, rest 1, three rounds. Knees soft, hands up.
- Cardio circuit, 15 min: jumping jacks, high knees, step-ups and fast feet, 40 seconds each, round and round. For a harder version, use the HIIT wheel.
- Walk-jog, 25 min: jog 1 minute, walk 2, and repeat. A gentle start for new runners.
Questions and answers
Does walking really count as cardio?
Yes. A brisk walk where you breathe harder but can still talk counts as moderate activity. Hills or a faster pace make it harder.
What if I’m just starting out?
Halve the times for the first two weeks and keep everything easy. If you have a heart condition, high blood pressure or other health concerns, talk to a doctor before you raise the intensity.
Can I do cardio every day?
Easy cardio like walking, yes. If you do longer or faster sessions, mix them with easy days and take at least one rest day a week.