It may be a joint-friendly machine, but the elliptical can be a little monotonous. This workout is rather straightforward (that's a clue that there's no backward pedaling in the workout), but it's full of quick speed changes to beat cardio boredom. Plus, intervals are great for torching calories and boosting your metabolism. Check out the speed-play workout when you read more.
Time
Resistance
SPM*
00:00-3:00
3
130
Warm up
03:00-5:00
5
140
Warm up
05:00-06:00
7
140-150
06:00-07:00
7
150-160
07:00-8:00
7
160-170
08:00-9:00
7
170-180
09:00-10:00
7
180-190
10:00-10:30
9
190-200
Sprint
10:30-12:00
7
140-150
12:00-12:30
9
190-210
Sprint
12:30-14:00
7
140-150
14:00-14:30
9
200-210
Sprint
14:30-16:00
7
140-150
16:00-16:30
9
200-210
Sprint
16:30-18:00
7
140-150
18:00-18:30
9
190-200
Sprint
18:30-20:00
7
140-150
20:00-21:00
7
180-190
21:00-22:00
7
170-180
22:00-23:00
7
160-170
23:00-24:00
7
150-160
24:00-25:00
7
140-150
25:00-27:00
5
130-140
Cool down
27:00-30:00
3
130-140
Cool down
*SPM = Strides Per Minute
If you have trouble slowing down in the recovery periods after sprinting and during the cooldown, try going hands free. This will force you to go slower and challenge your core. Click here to print a photo-free version of this speed-play workout to take to the gym. And another thing, my elliptical has a set incline of about 20 percent so work in that range if you can. As always, feel free to adjust the resistance and SPM to best suit your needs.
