You don’t have to hop on the dreadmill to get in a solid cardio session. That much is clear to anyone who takes on this zero running required workout from trainer Jay T. Maryniak.

The workout, as Maryniak explains in the caption of the routine he posted on Instagram, requires you to take on three machines in a descending rep scheme. You’ll tally up 50 calories on the assault bike, 50 calories on the SkiErg, and then 50 calories on the rower. “Then [you’ll] do 40 calories on each. Then 30. Then 20. Then 10,” he explains.

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// CARDIO // . . I actually fasted for this workout since I ate a bunch of pizza the night before. After a cheat night I like to fast then hit some cardio to try and get rid of the evidence as much as possible haha. Here’s how this workout breaks down…do 50 calories on the bike, then on the ski erg, and on the rower. Then do 40 calories on each. Then 30. Then 20. Then 10. Rest as little as possible throughout. My game plan on a workout like this is to keep the same pace on every set. I got a really good sweat going and it was tougher than I thought it was going to be?Put this one on the list! The post pizza workout haha. Let’s get to work?? #TRAINWITHPURPOSE . . ??Training programs at www.jtmfit.com?? . . #calisthenics #bodybuilding #functionaltraining #kettlebells #kettlebellworkout #core #crossfit #fit #fitness #workout #wod #legday #deadlift #wod #gymnastics #mobility #functional

A post shared by Jay T. Maryniak (@jtm_fit) on Jan 19, 2020 at 6:49am PST

If this sounds like an excessive amount of switching between machines, consider this: By moving from one to the next, you’re able to avoid burning out as quickly on one movement like you might if you spent the entire workout doing one move. That means fatigue will be less likely to keep you from challenging your lungs and ticker.

Just when your quads and chest start to fatigue on the bike, for instance, you get to switch to the SkiErg where you’ll use your upper body to pull your way to the calorie marker. Then, as your upper body starts to fatigue from all that yanking, you get to take a seat and get pulling on the more leg-dominant rower.

The goal here, according to Maryniak, is to “rest as little as possible throughout […] and keep the same pace on every set.” So when the clock starts, don’t go out guns blazing if you won’t be able to stay hot by the time the rower rolls around. If you have extra energy for the rounds of 20 and 10, that’s when you can push the pace to take it home.

Ready? Put on your pump up playlist, take a few deep breaths, and remember steady can be fast, too.

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