NZ Gym Guide

Understanding Cardio: HIIT vs Steady State

High‑Intensity Interval Training (HIIT) alternates short bursts of maximal effort with brief recovery periods. It can slash workout time while still torching 8‑15% more calories than steady‑state cardio. Steady‑state, such as a 30‑minute jog, is easier to sustain and builds aerobic endurance. Both have a place in a balanced programme – start with steady sessions to build a base, then sprinkle in HIIT as fitness improves.

Machine	Moderate (kcal/30 min)	Vigorous (kcal/30 min)
Treadmill (6 km/h)	210	340
Rowing (moderate)	190	320
Indoor Bike (steady)	180	300
Stair Climber (moderate)	200	330

HIIT: 4‑8 min sessions, 20‑30 min total, 8‑15% higher post‑exercise oxygen consumption
Steady‑state: 30‑60 min at moderate intensity, excellent for fat oxidation

Treadmill Workouts – Speed, Incline & HIIT

Modern treadmills let you vary speed, incline and even decline, giving endless variation. For beginners, start with a 5‑minute warm‑up walk, then 20‑minute steady jog at 6–8 km/h. To add HIIT, try 30‑second sprints at 12–14 km/h followed by 60‑second walk, repeat 8‑10 times. City Fitness rolled out the Life Fitness 9 Series in 2025, offering precise incline control and integrated heart‑rate monitoring. Les Mills’ ‘BodyCombat’ classes use treadmill intervals to boost calorie burn in a group setting.

Beginner tip: Keep a slight forward lean to reduce impact
Use the built‑in heart‑rate zones to stay in the target 70‑85% max range
Check the treadmill’s cushioning – rubber‑decked models are kinder on knees

Rowing Machines – Full‑Body Cardio

Rowing delivers a 60:40 split between lower‑ and upper‑body work, making it one of the highest‑calorie‑burn machines per minute. A 70‑kg person can expect ~300 kcal in a 30‑minute moderate row. Jetts upgraded most locations in 2024 to Concept2 Model D, which includes performance monitors and easy‑to‑adjust foot straps. Start with a 5‑minute easy row, then alternate 1‑minute hard pulls (rating 7‑8/10) with 1‑minute easy rows for a HIIT circuit. Finish with a 3‑minute cool‑down at a relaxed pace.

Set the damper to 3‑4 for a natural feel
Drive with your legs first, then lean back slightly
Maintain a consistent stroke rate of 22‑26 spm for steady work

Indoor Cycling – Spin & Power Bikes

Spin bikes provide a low‑impact, leg‑focused cardio session. A 30‑minute class at 80‑90 rpm can burn 250‑350 kcal. Anytime Fitness introduced the Wahoo KICKR Bike in 2025, featuring power measurement and virtual‑reality rides. For a beginner routine, begin with a 5‑minute warm‑up at 50 rpm, then 20‑minute endurance block at 70‑80 rpm, followed by a 5‑minute sprint interval (90‑100 rpm) lasting 30 seconds each. Les Mills RPM classes are scheduled at most major chains and include music‑driven intervals that keep motivation high.

Adjust the saddle height so your leg has a slight bend at the bottom of the pedal stroke
Keep a steady cadence – avoid grinding which spikes joint stress
Hydrate – indoor cycling rooms can get warm quickly

Stair Climbers – Climbing Your Way to Burn

Stair climbers mimic the effort of climbing a flight of stairs and engage glutes, quads and calves. A 30‑minute moderate session burns roughly 210 kcal, while a vigorous HIIT set can push that to 330 kcal. City Fitness and Anytime Fitness both installed the StairMaster SM3 in 2025, offering smooth motion and programmable intervals. Beginner protocol: 5‑minute warm‑up at low resistance, then 10‑minute steady climb at 60‑70 steps per minute, followed by 8 rounds of 30‑second high‑resistance bursts and 60‑second recovery. Finish with a 3‑minute cool‑down at low resistance.

Keep your posture upright – avoid leaning on the handrails
Aim for a step rate of 60‑80 spm for steady work
Use the machine’s calorie read‑out as a guide, not a goal

Choosing the Right Gym & Get Started

When picking a gym, look for chains that have invested in the latest cardio fleets and offer group classes that match your preferred style. City Fitness leads on treadmill variety, Jetts excels with rowing, Anytime Fitness provides top‑tier spin bikes, and Les Mills delivers specialist HIIT and RPM programmes across most locations. If cost is a concern, check whether you qualify for Exercise NZ’s subsidised gym scheme – eligible members can receive 40‑70% off standard membership fees. Ready to compare the best options for your cardio goals?

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