Improve Cardio and Develop Strength

Previously, we shared with you an introductory workout from the Cybex Workout Center designed to help you develop confidence in key weight loss movements. The purpose of that workout was to get you familiar with movements that you will need to master in order to progress through the other programming in this series. Once you're ready, move on to the second level in the weight loss category.

Improve Cardio and Develop Strength

Train to Improve

This program is the second of four in the weight loss series. It is meant to keep your cardiovascular rate high and to develop strength. A total body workout, it uses supersets and shortened rest periods. As you get better at this workout, increase the weight used, or add an additional set to the first exercise in each block.

Weight loss workout from the Cybex Workout Center.

(click image to download workout PDF)

Improve Cardio and Develop Strength

  • Equipment: Cybex Eagle NX Line (Leg Press, Chest Press, Row), Cybex Arc Trainer, dumbbells, box
  • Total Time: Approximately 30-45 minutes
  • Tip: Use a weight that feels heavy, but that you can still move quickly

Each superset should completely fatigue the targeted muscle group. Weight should be moderate, but the lack of rest and higher reps will keep it challenging. Do your best to power through these movements while maintaining control and learning to master them. Success at this level will help you prepare for the next workout in the series.


Cybex is a provider and manufacturer of premium commercial fitness equipment. Content featured in the Cybex Fitness Blog is meant to inspire healthy living and wellness and should not be taken as medical advice. As always, be sure to consult a physician if you are unsure of your individual exercise readiness or have a pre-existing medical condition. While these programs offer great benefits, there are many considerations that should be weighed before attempting any type of physical activity.

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