Abstract: A cardio grill is provided. In various embodiments, a grill pan insert, a grill pan, and a grill pan assembly are disclosed. In at least one embodiment, a grill pan insert includes a food support frame having a disc-shaped base and adapted for removable insertion into a traditional cooking pan and defined to rest flatly, without support members, upon a floor surface of the pan and a grill pattern assembly defined by a plurality of ribs disposed in a generally parallel manner upon the disc-shaped base of the food support frame and having steep high narrow peaks to simulate a wire grate grill pattern imprint upon a food item and from which to drain fats, oils, juices, and the like away from the food item, a plurality of deep trenches alternatingly interposed between the plurality of ribs on the food support frame and having a generally U-shaped pattern.