The elliptical is a great way to get in a quick cardio workout that is easy on your joints. This little routine stresses resistance rather than incline so if you're using an elliptical that enables you to adjust the incline/ramp, just keep it at a moderate level during the entire workout.

Time Resistance Speed RPE [1] 00:00-05:00 3 Slow 2-3 05:00-07:30 5 Medium 4-5 07:30-10:00 5 Fast 6-7 10:00-12:30 7 Medium 6-7 12:30-15:00 7 Fast 8-9 15:00-17:30 9 Medium 6-7 17:30-20:00 9 Fast 8-9 20:00-25:00 10 Fast 8-9 25:00-30:00 3 Slow 2-3

Fit's Tip: If it seems too easy or too hard, pay attention to your RPE and adjust the resistance from there.

Source [2]