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    High-Intensity Treadmill Intervals

    After a pre-treadmill warmup and release, this class blasts right into a fast, fun, high-intensity treadmill interval workout! Whether you’re trying to work on your base speed, sprints, stride, or just wanting to get stronger, these intervals will push you beyond your comfort zone! Adjusting both incline and speed within the workout will allow for optimal gains in both calorie burn, recovery, and power. Run baby, run!

    *Don’t forget to stretch!*

    Check out Miriam’s 5 Minute Post-Workout Stretch: https://www.studiosweatondemand.com/classes/stretch-restore-workouts/post-spin-cycling-stretches-in-5-minutes-by-studio-sweat-ondemand/

    Or choose another stretch session from our awesome selection of Stretch Classes: https://www.studiosweatondemand.com/classes/stretch-restore-workouts/

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    No Repeat 30-Min Cardio Sculpt

    With Thirty unique 1-minute exercises in 30 minutes and no do-overs, this baby’s a full-body blast and a boredom buster all in one! Every 60 seconds in this online Full Body No-Repeat workout, you’ll be doing several cardio and toning combinations that are different than classic weight lifting, so you get to stimulate those neurons and muscle fibers, elevate your heart rate, and strengthen your body. Hit play and get it done!

    *Don’t forget to warm up! See below for warm-up options*

    Warm-Up Option #1

    Cat’s 12 Minute Warm Up Spin: https://www.studiosweatondemand.com/classes/30-minute-spin-classes/12-minute-warm-spin-best-online-spin-classes/

    Warm-Up Option #2

    20 Jumping jacks

    20 Bodyweight Squats

    20 Alternating forward lunges

    20 arm circles- 10 large / 10 small

    Repeat 2-4 times

    Warm-Up Option #3

    Set a timer for 30 seconds for 10 rounds

    1. Jog in Place

    2. Butt kickers

    3. Squats

    4. Mountain climbers

    5. Push ups

    Repeat twice for a total of 5 mins

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    Power Walking 5K

    Let’s take a walk… Studio SWEAT style! You can bet that means this treadmill power walking workout won’t be a walk in the park. For five kilometers (3.1 miles), we’ll power our way through five hills with drills in between, using varying incline levels and speeds to push our cadence from a brisk power walk to just below a running trot. This may not be a red zone workout, but we will push the heart rate up, find our own personal power walk max, burn loads of calories, and of course, have some fun. Hop on your treadmill and walk this way!

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    20 Min Rowing Intervals (Cycling Option)

    Sub the rower with a cycling bike if you’d like for this workout.

    Whether you’re a beginner rower, an expert, or anywhere in between, this rowing machine interval workout is for you. Designed for all levels, the interval style will allow you to work on your form, and with resistance increasing as you go, you’re really going to challenge each push (NOT pull… surprised by that? It’s all explained in the class). As a bonus, you have the option to finish it all up with a 10-minute progression-style calisthenics series to maximize the burn. Get on and row the distance!

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    7 Min Dynamic Warmup

    One key to a great workout, whether cardio or strength training, is a solid warm-up. This online pre-workout warmup routine is designed to get your muscles warm and your heart rate starting its climb. Jessica starts you off with a quick hip-opener, then moves you into a dynamic flow with several total-body movements. Once you’re done, you’ll be ready to hit “play” on your fave Studio SWEAT onDemand workout. It’s time to warm it up!

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    Cardio de Baile de 30 Min en Español

    Bienvenidos a Cardio Dance en español. En esta clase, aprenderás pequeñas diferentes combinaciones que se van a repetir y también progresar durante cada canción. ¡Permite que la música te motive y que empiece la fiesta!

    You do not need to know Spanish to take this amazing, fun, dynamic workout. I mean it’s dance, all you do is following the visual queues for the most part anyhow. And… most of the tracks are actually American, but with a Latin vibe. And… Vanessa can’t help, but speak in English often.

    Original Description Translation:
    Welcome to Dance Cardio Spanish style! In this class, you’ll learn small combinations that you’ll repeat and progress during each song. Let the music motivate you and let’s get this party started!

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    Low-Intensity Cardio

    Don’t have time to get to the gym? Don’t have a home gym? That’s okay… no equipment needed for this cardio workout that’s perfect for the active older adult (senior) or anyone looking for a short, fun, bodyweight only, lower-intensity cardio workout. Your body is the perfect answer – it’s a workout machine! This 30-minute session will show you how to use that “perfect” mechanism for a complete low-impact cardio/core workout. No excuses – let’s get it!

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    Tread Sculpt by Andrew (Spin option)

    This killer total body cardio and muscle toning workout goes like this…

    • Run (or Ride) Warm-Up
    • Run (or Ride) Progressive Climb
    • Floor Sculpt
    • Run (or Ride) Progressive Sprints
    • Floor Sculpt
    • Run (or Ride) Longer Cool-Down
    And guess what… we’re taking it for the first time with you! How’s that, you ask? Well one of your fellow Komrades wrote this workout – we’re just sharing it with you! Hop on that treadmill or bike and get after it.
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    30 Min Kickboxing Combos

    After brushing up on some basic punches and kicks, this online cardio kickboxing video is all about the combos. They’ll be fun, they’ll be a challenge, and some of the short, intense intervals just might kick YOUR butt. Expect no breaks in this class… okay, maybe a few little ones, but this baby is fast-paced, and the kickboxing combinations are designed to keep your heart rate up and your legs burning. Punch play and let’s hit it!

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    5 Min Battle Rope Drills

    Ready to try one of Rebecca’s favorite ways to gain strength & endurance AND torch some serious kCals? Then get ready to bust out the battle ropes! Divided into three 5-minute segments, this online battle rope workout for beginners also offers an intense battle rope workout for advanced fitness levels, as well as a mid-level battle rope routine. So, whether you’re new to the ropes, at Special Forces level, or somewhere in the middle… grab your battle ropes, pick your video segment, and hit “Play”!

    *Don’t forget to stretch!*

    Check out Miriam’s 5 Minute Post-Workout Stretch: https://www.studiosweatondemand.com/classes/stretch-restore-workouts/post-spin-cycling-stretches-in-5-minutes-by-studio-sweat-ondemand/

    Or choose another stretch session from our awesome selection of Stretch Classes: https://www.studiosweatondemand.com/classes/stretch-restore-workouts/

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    Old School Step Aerobics

    Based on the requests pouring in, you all loved your retro aerobics classes. In this totally rad version, Carolyn delivers on those requests with a fat-frying 45-minute step-aerobic online video, taking you back to the days where banana clips were the accessory of choice. Plus, to make it an hour-long workout, she adds an optional 15-minute killin-it core sesh that will tighten & tone those abs. If you think you can handle the throw-back fun, just dust off your step (or a similar bench or low wall) and step up!

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    Fast & Fun Skipping Drills

    The Olganator has a blast outside with some fast and fun jump rope drills. You’ll love the crazy skips she has you try. They’re challenging, but super fun for everyone with a jump rope to try. What have you got to lose?! Oh yeah, fat! Go crush those kCals.

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