Due to a slow going construction project, my husband's elliptical is living with some neighbors. They love it, but we miss it. At the gym recently, looking to work my backside while getting my heart rate up, I did this elliptical workout and played with the incline. Our home machine has a fixed incline, so I have to say it was fun and exciting to work the ramp up and down. I really like how upping the incline makes the glutes work. I found that working with the incline above 15 hurt my knees though, so I never took the ramp to its maximum height. While doing this workout, to ensure that your backside is fully reaping the benefits of working the incline, keep your heels down while working out.
To see the 35 minute workout, just read more.
| Time | Resistance | Incline | SPM* |
| 0:00-2:30 | 3.0 | 5.0 | 110-130 |
| 2:30-5:00 | 5.0 | 7.0 | 120-130 |
| 5:00-10:00 | 9.0 | 11.0 | 130-140 |
| 10:00-15:00 | 9.0 | 13.0 | 130-140 |
| 15:00-20:00 | 9.0 | 15:00 | 130-140 |
| 20:00-25:00 | 11.0 | 15.0 | 120-130 / Go BACKWARD |
| 25:00-30:00 | 9.00 | 15.0 | 130-140 / Go FORWARD |
| 30:00-32:30 | 5.0 | 5.0 | 120-130 |
| 32:30-35:00 | 3.0 | 5.0 | 120-130 |
*SPM = Strides Per Minute
Click here for a printable version to take to the gym!
Marc by Marc Jacobs
Vivance
Cotswold Company
i tend to rotate around the elliptical machines at the gym. i find that i get a different type of work out each time i try a different machine. i like the idea of an incline, it makes your muscles work differently, but sometimes i just like to do a long workout at a lower level for endurance.
1Hmm, I'll have to try this on my elliptical!
2I usually do interval training (preset) on the elliptical it goes from level 3 to level 10 for 2mins each. I usually do 4mins on levels 3+10 going forward and then I do the same going backwards. But I should definitely try the work out suggested above, up the ante a little.
3Thanks!
4I wish my elliptical had an adjustable incline. I used to sell Precors and during slow times at the store, I used to hop on them and get a quick workout in...I LOVED the adjustable incline!
I'm currently saving up to buy a Precor for myself...even though they're $4000 or so, I use mine so often that I'd consider it a sound investment.
5I printed this out and did it yesterday (first time I've done that!). It was a great way to mix up my elliptical routine. Man, did I sweat. Nice workout. It's tough at the peak but otherwise pretty manageable.
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