Cardio Only

Say goodbye to boring cardio routines.

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What you need to know about our
Cardio only membership:

Choose between any of our weekly updated cardio options or progressive programs to keep your cardio ‘fun'.

You have the flexibility to choose between any of our cardio workouts.

Use as its own membership or can be done alongside a existing lifting plan membership at no additional cost

All workouts are written with scaling options so you can always meet yourself where you are at.

Includes instructions on how to set up your week of training to make the most of your cardio training & make progress!

What is our Cardio Only Membership?

We offer beginner and scaled version of all our cardio workouts to fit all fitness levels.

$27/month

Coming soon
Metabolic conditioning workouts
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Otherwise known as ‘metcons’ or ‘WODs’ (workouts of the day). These are functional fitness style workouts that include a mix of dumbbells or barbells, body weight, and/or erg-based cardio (run, bike, ski, row) done for time or max effort for a set period of time. Each week includes 2 short (10-15 minutes) and 1 long (20-30 minutes) metcons.  Workouts are updated and change weekly. These workout styles are designed to develop different parts of fitness, including muscular endurance, cardiovascular fitness, and power output.
Aerobic capacity workouts
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These are long-form cardio workouts (45-60 min) using a mix of dumbbells or barbells, body weight, and/or erg-based cardio (run, bike, ski, row) done for time or max effort for a set period of time. These are done as a steady, continuous effort and are more cardio-heavy than metcons to develop cardio fitness specifically. You’ll have the option between two workouts, which are updated weekly.
High-intensity interval training and Sprint interval training
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These are short-form workouts designed to program ‘true’ high-intensity or sprint interval training. This type of training is done for short all-out efforts ranging from 20 seconds to 4 minutes or longer form effort of 5-10 minutes done for max effort, separated with complete rest periods, then repeated. These workouts are 15-30 minutes in total.  Workouts are updated monthly and include 4 new workouts each month. HIIT/SIT training has been shown to improve fitness, body composition, muscle power output, and health.
Zone 2 workouts
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These are easy, steady, state cardio workouts done between 60-70% of your heart rate max or a 4/10 effort completed alongside the higher or moderate intensity cardio options to balance out your weekly efforts. Easy cardio is beneficial for improving aerobic fitness, is less fatiguing, and can be done more frequently and in higher volumes than our other options for those looking to complete more or balanced cardio across the week.
Equipment needed
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Cardio ergometer (‘erg’) of choice: a place to run, a treadmill, a bike (air bike, standing bike, cycling bike), a rower machine, a ski machine, is reccomended and is what is most commonly programmed in our workouts.

You have the ability to use or swap for any of these or your own cardio equipment of choice for most workouts. Metcons and some aerobic capacity workouts: Access to dumbbells and/or kettlebells

Included with Cardio Only

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On-Demand Cardio Library

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TLM App Access

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Cardio-Only Group Forum in the App

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New Weekly or Monthly Cardio Options

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Resource Library for Cardio Only Members

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Stand-Alone Progressive Cardio Programs

Cardio Only FAQs

Do I have to already be doing cardio to do these workouts?
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You don’t! The goal of our cardio only subscription is to give people an option to add cardio to their other workouts to make it easier to get it in. We have a beginner cardio program that those new to cardio can complete first to ease into it. We also offer scaled version of all our workouts so people can always make them work for their fitness level. 

Is this like “CrossFit”?
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Our metabolic conditioning workouts (METCONS) and aerobic capacity workouts are similar to workouts traditionally done in functional fitness settings or gyms. We consider the fact that most people aren’t training in these types of gyms and try to keep movements more accessible to the general population and/or typical gym set up. We offer swaps or scaling options for every move so you can always make the workout work with what you have or your current fitness level.

Does this also come with a Lifting Plan?
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It does not, our Cardio Only program does not include a lifting program. To access both our lifting programs and cardio workouts please join the full TLM Hybrid membership that gives you access to lifting plans, running plans, and cardio programs all in the same subscription.