The elliptical is a great way to get in a quick cardio workout that is easy on your joints. It is a versatile machine too and you can reverse directions with ease. When I work out on an elliptical, I like to challenge my core by avoiding the handles. This little routine is no exception and only has you pushing the handles for a couple of intense sprints. This half hour workout is fun and will definitely help you get your heart rate up.
To see the workout, just read more.
| Time | Resistance | SPM* | Details |
| 00:00-03:00 | 3 | 130 | Warm up |
| 03:00-05:00 | 3 | 150 | Warm up |
| 05:00-07:00 | 5 | 150 | No hands |
| 07:00-09:00 | 7 | 170 | No hands |
| 09:00-11:00 | 5 | 150 | No hand |
| 11:00-13:00 | 9 | 170 | No hands |
| 13:00-15:00 | 5 | 140 | No hands |
| 15:00-16:00 | 7 | 200 | Hands |
| 16:00-18:00 | 5 | 130 | Backwards w/ hands |
| 18:00-19:00 | 7 | 130 | Forward no hands |
| 19:00-21:00 | 9 | 170 | No hands |
| 21:00-23:00 | 5 | 130 | No hands |
| 23:00-24:00 | 7 | 200 | Hands |
| 24:00-26:00 | 5 | 130 | No hands |
| 26:00-27:00 | 3 | 120 | Cool down |
| 27:00-29:00 | 3 | 120 | Backwards |
| 29:00-30:00 | 3 | 110 | Cool down |
*SPM = Stride per minute
Set incline to 20 to 30 percent
I found it challenging to keep my SPM at 170 with the resistance set to level nine, but it felt great to push myself. Try it and let me know what you think. You can print this workout and take it to the gym.
All Saints
American Retro
Yumi
i might try this workout. i love to use the elliptical but i usually just do it all w/ hands at a higher level or ..sometimes lower level higher rate. it's a great workout regardless and i feel like i always get my heart rate up.
1Thanks, I'm gonna try it.
2I honestly despise the elliptical...omg how I loathe it. To me it's really boring, however in the gym at my apartment there are only treadmills and an elliptical. I like using more than one machine for my cardio so I can break up the monotony...so I have to use it. What I do to make it more interesting besides putting it and random and also using it in reverse is, I do squats while I'm on it. I lower myself into either a half or full squat while continuing working out on the machine...it's so intense that I forget how boring the elliptical is to me.
3I will use this workout plan, thanks Fit!
4I TOO HAVE THE ELLIPTICAL, I'M FINDING IT'S HARD ON MY KNEE'S. I DON'T PUT THE RESISTANCE UP TO HIGH. SO I CAN ONLY DO IT FOR ABOUT 10 MINS AND THEN I WALK MY TREADMILL FOR A MILE
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