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Pump It Up: Rockin' 45-Minute Cardio Playlist

By: Nicole Nichols : 10/14/2008 11:26:04 AM : 75 comments

Music goes a long way with motivating me to work out. I can't imagine running, teaching Spinning class or even lifting weights without some good tunes to keep my mood and energy levels high.

When I teach classes, music takes center stage. I take a lot of time to create a good playlist and craft a class that follows the speed, beat and mood of the music itself. And now, I'm going to share one of my new playlists with you, along with the great cardio workout that goes with it.

If you want some cardio ideas for using this playlist, look at the "What to do" cues below each song, where I'll give you a general idea of how to match your workout to the music (using speed and incline/resistance cues)�whether you're on a treadmill, stationary bike, stair-climber or even an elliptical. Use the "Intensity on scale of 1-10" guidelines (10 being the hardest you could possibly work) so you know how hard to work during each song. Even if you don't follow this sample workout, these are some great tunes to take to the gym!

*Please note that this sample workout is for the intermediate to advanced exerciser. Adjust the time and intensity to suit your fitness level and needs.

(Time) Artist � Song Title
What to do
Exercise Intensity on a scale of 1-10

(3:37) Paul van Dyke � Time of Our Lives
Warm-Up
Reach 6 to 6.5 by end of song

(4:04) U2 � Beautiful Day
Moderate resistance/incline with high-intensity bursts at chorus
7 during recovery, 7.5 during bursts

(4:04) Coldplay � Viva la Vida
Low-intensity recovery with sprints at each chorus
7-7.5 during recovery, 9 during sprints

(3:43) The Killers � Mr. Brightside
Increase incline/resistance every minute
Start at 7, Reach 8.5 by end of song

(3:00) OK Go � Here It Goes Again
Go for speed and maintain a quick pace
Start at 7, Reach 8 by end of song

(3:12) Madonna ft. Justin Timberlake � Four Minutes
Reduce speed and resistance (recovery song)
6 to 7

(4:18) The Ataris � The Boys of Summer
Moderate resistance/incline and with speed bursts at each chorus
Start at 7.5, Reach 8.5 during each burst

(3:17) Johnny Cash � I've Been Everywhere
Increase incline/resistance every minute
Start at 7, Reach 8.5 by end of song

(3:12) The Clash � Train in Vain
Reduce speed and resistance (recovery song)
6 to 7

(3:15) The Strokes � Last Night
Low-intensity recovery with sprints at each chorus
7-7.5 during recovery, 9 during sprints

(4:04) Jamiroquai � Canned Heat
All out effort!
Sustain 8 to 8.5 for entire song

(4:07) Alanis Morissette - Underneath
Cool Down
Reach 6 or lower by end of song

(3:30) Yael Naim � New Soul
Stretch
1 to 2

And you're done!

Would you give this cardio playlist two thumbs up? If not, tell us what songs you do like to work out to.

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Comments (Scroll to end to leave a comment)

HONEYBLACK 6/9/2010 11:49:20 AM	This is an awesome playlist! I already had most of the songs in my library, and I made 2 small adjustments so I didn't have to buy the rest on iTunes: I used Personal Jesus for Johnny Cash and Hands Clean for Alanis Morisette :-)	75
IARESCIENTISTS 5/17/2010 6:56:18 AM	This is a great playlist! Very similar to the one I made myself :D	74
FATHINSN 3/5/2010 10:59:57 PM	My favourite workout songs usually japanese anime soundtracks, the music really can pump you up even though I don't even a word, haha	73
TARAFANA1 8/31/2009 2:58:49 PM	Check out www.indiesouprunner.com if you like indie music (or if you're too busy/lazy to create your own playlist) this site is for you :)	72
SIMPLYLIVING 8/6/2009 5:17:59 PM	I love OKGO-Invincible My fav though is to listen to my pandora station on my iPhone. Even if you don't have an iPhone, you can get a free Pandora account at pandora.com! It is awesome how you can type in a song or artist and then it plays songs similar.	71
RDPERRIN 8/5/2009 4:28:12 PM	Great playlist!!	70
MAJO_MARZ 3/22/2009 9:10:45 AM	I like the songs in the iTunes' "The Biggest Loser Workout Mix - Country Hits." It has a lot of great country songs remixed so they're great to run to. Some songs on the list are: Somebody Like You Party for Two Play Something Country When the Sun goes Down and many more great songs!	69
BETTY925 2/20/2009 10:48:15 PM	Here are just a few of mine: I don't wanna be in love -(Dance Floor Anthem) - Good Charlotte How High - Madonna What Hurts The Most (radio remix) - Casada Hurt (JB and BSOD electro mix) - Christian Aguilera Missing (Hi_Track Club Mix) - Delano and Crockett All I Even Wanted (Radio Edit) - Basshunter Music Inferno - Madonna I am always looking for new songs to add to my collection. Thanks.	68
IRISHWC07 2/19/2009 11:30:10 AM	I definitely need high intensity or rock songs in my list. I like listening to a song that rises up/crescendoes in my walk to the gym to get me pumped up. I try to listen to that same song each time (unless I had a rough week/day in which case I just jump right into the rock). Here are some of my favorites from my list: Paris Texas--Bombs Away (starting song) Queen--Don't Stop Me Now Disturbed--10,000 fists Black Eyed Peas--Pump It Up AFI--Miss Murder Jay-Z--Dirt Off Your Shoulder My Chemical Romance--I'm Not Ok	67
CRAZEPUPPIES 2/18/2009 10:01:50 AM	I've actually never heard of any of these songs, but that doesn't mean I'm not willing to try it.	66
KARIRDH 2/11/2009 12:07:04 PM	I definitely need rock music to get the intensity level up when I exercise. Thanks for the rockin' play list and suggestions.	65
LUCNAN2004 12/18/2008 2:34:09 PM	I don't know what i'll do without music. My music gets me in the mood for a workout when i'd probably give up after 10mins. i put the songs on shuffle so i don't talk myself out of the mood if i know what's coming up next and i place the songs in a way that the really fast songs like blackeyedpeas- Hey Mama, comes up just in time to get me running at a faster pace when i would normally have slowed down my pace. Great list though!	64
GRUBY22 12/17/2008 12:12:52 PM	Great playlist. I love all kinds of music and like to try new music. New music spices up the workout so it doesn't get boring.	63
SABINA60 12/12/2008 12:08:58 PM	When you login at YouTube you can find all the songs and put them on your own playlist. Just select the songs you want. As a bonus you have video to look at while working out.	62
JAN1108 12/3/2008 4:38:35 PM	Thank you all for your lists! Change is good. Here's my current list: Steppenwolf - Sookie Sookie Steve Holy - Brand New Girlfriend MC Hammer - Can't Touch This Gretchen Wilson - Redneck Woman The Knack - My Sharona ZZ Top - Funky Cold Medina ELO - Hold On Tight Wild Cherry - Play That Funky Music Freddy Cannon - Where The Action Is Jo Dee Messina - Heads Carolina, Tails California Mel and Tim - Backfield In Motion Commadores - Brick House Trace Atkins - Honky Tonk Badonkadonk Daddy Dewdrop - Chick-a-Boom Donna Summer - She works Hard For the Money Yeah, I know, eclectic LOL Whatever it takes to keep my feet moving.	61
LOLYER 11/11/2008 5:09:22 PM	Thank you SO MUCH for this playlist! I have to stick to a bike for a few weeks while rehabbing a stress fracture in my foot, and I was pretty down about not being able to run. I remembered this post and printed it out and made a playlist of the songs and did the workout on the bike today. It was great! I couldn't find one of the songs on iTunes so I subbed in a different song of a similar length and beat for it. PLEASE post more of these--I'd love a longer one that lasts about an hour! THANKS!	60
VESCOOBY 11/7/2008 12:19:17 PM	Thanks so much! I find music to be a huge motivator and have been looking for new music to add to my list. Fantastic to have a nice big list of suggestions!	59
SMD560 10/26/2008 1:17:23 PM	that is hysterical! Just yesterday I got myself a little creeped out in a deep wooded park when Living Dead Girl came on... yup - I'm a dork!	58
LADY_JOSIELOT 10/25/2008 8:52:01 PM	I agree with GIANT - STEPS. I find metal (and rock) very motivating. Nothing gest me out there busting my butt quite like Rob Zombie. :) - Josie	57
GIANT-STEPS 10/24/2008 3:32:00 PM	For me heavy metal is the best to work myself into a frenzy. I like: Slipknot Godsmack Disturbed Metalica Breaking Benjamin Pantera Linkin Park Korn	56
DAWNER54 10/24/2008 3:06:32 PM	I love my ipod...... I have country, dance, sing along, just got engaged, playlists. Makes the time fly walking my dogs.	55
SENOVIA 10/24/2008 1:13:05 PM	I dont know any of those songs either, but I might have to look them up. I'm up for trying out anything. ;) Someone asked about country playlists, and I do like country. So here's mine. Keep in mind, I'm new, and slow (my fastest run is at 4mph) so it may not be fast enough for you, but it works for me: Baby One More Time- Britney Spears Before He Cheats- Carrie Underwood Mississippi Girl- Faith Hill Dearly Beloved- Faith Hill Workin for a Livin- Huey Lewis and the News (I like that version better than the Garth Brooks version) Conga- Gloria Estefan If This is It- Huey Lewis and the News Heads Carolina, Tails California- Jo Dee Messina Sold (The Grundy County Auction)- John Michael Montgomery Spiderwebs- No Doubt If You're Going Through Hell- Rodney Atkins Man! I Feel like a Woman- Shania Twain Down to my Last Teardrop- Tania Tucker I Like it, I Love It- Tim McGraw How Do You Like Me Now?- Toby Keith I Wanna Talk about Me- Toby Keith Courtesy of the Red White and Blue- Toby Keith Who's Your Daddy?- Toby Keith HTH!!! Nicky H	54
BUBBABELLYBGONE 10/18/2008 7:49:07 AM	I think this mix is great. I have a mix that i use for when i am doing cardio - eliptical, running, etc....korn, new order, ac/dc, metallica.....LOL it has been the same mix since i was in college, on a tape in my sony sports walkman....before the ipod days!!! i have since retired my walkman, and just use my ipod, but that tape still sits in my walkman!!! oh the memories!!! I wonder if Nicole has a website where she posts her playlists and workouts. I be interested to see others she has.	53
SASHMIL 10/17/2008 11:58:48 PM	This blog and everyone's post are very helpful! I am getting tired of the music on my MP3 player and have been looking for some new songs. I normally do a mix of songs but my favorite ones to work out to are songs that I can line dance too. I really love line dancing and when I hear the songs while working out (no matter what I'm doing), I just think about how fun this song is and mentally line dance ;-) I also agree with the prior post about Baby's Got back...this is a must on the playlist! It really motivates me and makes me think about even though I have curves I am still sexy ;-)	52
AMALONEY3 10/17/2008 11:01:11 PM	I have a workout playlist on my ipod, but usually put it on shuffle, so I never know which song is coming up next. Some favorites are: Dontcha' - Pussycat Dolls Buttons - Pussycat Dolls Baby Got Back - Sir Mix-a-Lot - oh, c'mon, how can you NOT have that song in there?!?!? lol SexyBack - Justin Timberlake Calabria 2008 This is Why I'm Hot - Mims Fergalicious - Fergie Glamorous - Fergie I'm not sure how I'd get up the energy to be on the elliptical without these.	51
RUSTY14 10/17/2008 4:34:46 PM	Heres my list I use on the treadmill: Get The Party Started-Pink SOS- Rihanna Don't Bother-Shakira I Will Survive-Gloria Gaynor Hurts So Good-John Mellencamp Watermelon Crawl-Tracy Byrd Don't Stand So Close To Me-The Police She Works Hard For The Money-Donna Summer God Blessed Texas-Little Texas Billie Jean-Michael Jackson Beat It-Michael Jackson Fast Cars & Freedom-Rascal Flatts YMCA-Village People Party For Two-Shania Twain & Billy Currington Living In Fast Forward-Kenny Chesney This Ain't No Thinkin Thing-Trace Atkins	50
JAQILANTERN 10/16/2008 12:28:22 PM	Sorry to say this list is too contemporary for my taste. Thumbs down! I'd stick with a mix of classics like PRINCE, BOWIE, BOHANNON, TOM TOM CLUB!	49
DANIGEORGE1908 10/16/2008 6:47:54 AM	If I didn't have music, I don't really think I would have the motivation to exercise in the morning. I just bought Jasmine Sullivan's Fearless CD and it is so good and hsa some great motivating songs.	48
A1CMOM 10/15/2008 10:16:19 PM	Thanks for sharing. My favorite thing to do to make time go is talk, but when everyone around me is plugged in, I wish I had an iPod too. It's climbing up my 'must have' list fast! So, thanks for sharing, I've pasted the list and others here so I can get to them in the future. Thanks everyone for taking the time to share!	47
SOURDOUGHGIRL 10/15/2008 8:37:33 PM	I don't know most of these songs but it's a great idea to have all the music together to go with your workout. Thanks for sharing.	46
BEHMOM 10/15/2008 8:12:57 PM	My gym Goodlife Fitness Centres in Canada has a great 'Body Pump' class that plays 'Simply Irresistible' during one of the workouts (for squats). Great energy and the perfect beat for the routine.	45
MUIN64 10/15/2008 7:40:41 PM	It would be great to have this playlist streamed along with the others on the SparkSounds page. I'd love to see that page have the "what to do" and "intensity" included along with playlists, too.	44
LALEE40 10/15/2008 7:09:18 PM	Wow, some great ideas! I like the Gorillaz, 'Dare' and 'Feel Good Inc' get me moving. Some of the 80's stuff will get you moving, and at curves i discovered some Abba will also get you going. One Christian song I really like to move to is "Flood" by Jars of Clay. There are some 'sprint' moments, if you will, and some 'recovery' moments in that song. A college friend wrote a book called "Bright Lights, Big Ass" (good book) and she had a pretty good workout mix listed in it, if anyone is looking for more ideas.	43
WENDI_WA1 10/15/2008 5:41:06 PM	Goodness I must be older than I feel as I only recognize a couple of those songs. I like oldies fast music ( 60's mostly) I do agree with Sgt Honey about "Can't touch this" as it really gets me moving. I like fast upbeat music to exercise to and I save the slower mellow music for relaxation time. I have a large variety of music and can't get into my workouts without it. I downloaded and burned a couple CD's for my grandkids of the new music and some of it is pretty good.	42
MDTWEETY 10/15/2008 3:30:22 PM	Thanks for all the great ideas!	41
JENNALYNN0505 10/15/2008 2:25:31 PM	I have 17 workout playlists on my iPod right now (workout 1, workout 2, workout 3, etc). They are each around 40 minutes long b/c that's how long my cardio and cool down takes. I start at workout 1 and go throught the list until i forget where i was or get through and start again. I need to revamp them somewhat though and add some new stuff. I just have to be careful about spending time on iTunes b/c I could so easily drop $100 in one sitting buying single songs!	40
MOM2ACAT 10/15/2008 2:08:21 PM	Well, I'm not sure what happened when I posted my previous comment, but that last song should be "How Bizzarre".	39
MOM2ACAT 10/15/2008 2:06:38 PM	I'm loving the ideas for new songs to add to my MP3 player! Here are some of my current faves to get me going when I'm walking. Gwen Stefani~Hollaback Girls Outkast~Hey Ya ACDC~Thunderstruck John Lennon~Instant Karma The Pretenders~Brass in Pocket Adam Ant~Goody Two Shoes Dexy's Midnight Runners~Come On Eileen Chumbawamba~Tubthumping U2~Beautiful Day Devo~Beautiful World Rhianna~Shut Up and Drive Fergie~Glamorous OMC~How Bizzare	38
ROSE_312 10/15/2008 11:23:43 AM	Forgot to add..Queen's Fat bottom girls you make the rock and roll world go round... :)	37
PENNYBROOME 10/15/2008 10:23:37 AM	For those of you who like Christian music, try Nicole C. Mullen or Rizen, they both have songs that are great for high intensity, and Nicole C. has great cool down ones, too. And Newsboys is a big favorite of mine. Oh goodness, DC Talk, Audio Adreneline, and Jars of Clay for fast stuff and Ginny Owens for cool down. There's a ton of great stuff out there that's challenging and inspiring!	36
PRNCSSDANCE 10/15/2008 10:09:30 AM	a lot of good playlists on here...One I would add is the theme from Rocky	35
MCHAVEZTEX 10/15/2008 9:32:18 AM	Okay, I totally love music when I'm working out. Helps me go longer. I use the podcasts for my C25K too. I am definitely downloading these and then some that other members posted too. I like a lot of reggaeton music when I'm working out. The beat really keeps me going. DaddyYankee and Akon , Aerosmith. I like country music as my warm up and cool downs since they are usually slower paced.	34
GOAL142 10/15/2008 7:16:48 AM	OK, I am sitting down today to revamp my playlists! Also, I enjoy the C25K (Couch to 5k) podcasts from http://www.ullreys.com/robert/Podca sts/page4/page4.html The change prompts are in the music so you don't have to look at your watch, and the running program is fab!!!	33
MRSHONEYC 10/15/2008 7:07:04 AM	My 3 favorites: 6.3 - Can't Touch This - MC Hammer (really gets me motivated when I'm on the treadmill surrounded by all these young 'pups' --- soldiers! I'm on a military base, and I'm 45, these young guys have a hard time keeping up with me! LOL) 6.3 - Hit The Road, Jack 8.3 - La Vida Loca	32
POPEYEGIRL 10/15/2008 7:00:37 AM	Lots of great ideas. I'm going to try & get some music together for myself. Where does everyone get their downloads? Is there one place better than another?	31
NHSTITCHER 10/15/2008 5:27:22 AM	I walk with Bon Jovi, Aerosmith & Guns & Roses.	30
SABRIELSWEETIE 10/14/2008 10:58:59 PM	This playlist looks GREAT! :D I also love Daft Punk - harder faster; and 'Man eater' by Nelly Furtado	29
MARLY314 10/14/2008 10:49:38 PM	I like to listen to Meatloaf, Queen, Los Lonely Boys and the Bee Gees. The faster the beat, the faster I walk.	28
SULTRYRED 10/14/2008 10:15:25 PM	Great list...I am with the AC/DC people on this one...one of my favorite and I know this is bad "Pour some sugar on me" just gets me moving.	27
MARYXJANE 10/14/2008 9:05:14 PM	I like to have a few playlists to keep me from getting bored and I'll try Nicole's. One of my current favorites for speed on the elliptical is Temperature by Sean Paul.	26