How to Do an Aerobic Routine on the Total Gym

The Total Gym is a home exercise unit to work all the muscle groups of your body by using varying percentages of your own body weight. You sit or lie on an adjustable glide board and hold handles attached to cables to pull your weight. You can get an aerobic workout on the Total Gym by combining certain exercises.

Cardio Glide

Set the glide board to the highest level with the cables attached.

Stand on the platform facing out, with your feet spaced as wide as possible. Grab onto the handles, so your palms are facing out.

Lean back on the board and bend your knees into a full squat. Allow your arms to stretch up overhead naturally with the cables as you squat.

Push yourself back up to a straight-legged position while pulling the handles down in front of your chest as far as possible.

Repeat the movement continuously to exercise your upper and lower body at the same time and increase your heart rate. Perform the squats with one leg, alternating on each rep to increase the difficulty level even more.

Circuit Training

Sit on the board and face away from the Total Gym, holding a handle in each hand. Position the handles near your chest with your palms down and press your arms straight out to work your chest. Do between eight and 12 repetitions.

Sit on the glide board facing away from the Total Gym, holding the handles in a palms-up grip near your hips. Curl the handles up slowly toward your shoulders to work your biceps. Perform as many as possible, up to 12 reps.

Sit on the board facing the Total Gym and hold the handles in front of your midsection with your palms facing in. Stretch your arms out straight and lean forward slightly to feel a stretch in your back, then pull your hands back in to your stomach in a rowing motion. Flex your back muscles on the pull, and do eight to 12 reps.

Attach the T-bar at the top of the Total Gym and unhook the cables. Lie on your stomach and grasp the T-bar with a shoulder width grip. Extend your arms, then pull yourself up and down slowly in a pullup. Do eight to 12 reps.

Attach the platform or T-bar at the bottom and stand on it, facing outward. Bend your knees past 90 degrees and then push yourself back up in a full squat. Perform eight to 12 repetitions.


Perform circuit training exercises with little or no rest in between to keep your heart rate elevated throughout the workout.

Set the glide board at a level that enables you to do eight to 12 repetitions for each exercise in your circuit training.