What did we do before interval workouts? Alternating between quick boosts of pushing our bodies to the max with longer periods of recovery can make it easier to commit to a long workout on the elliptical — and it doesn't hurt that it blasts away belly fat. This easy-to-follow interval plan keeps things interesting, fast-paced, and challenging from start to finish. The 45 minutes will truly fly by!
| Time | Resistance | SPM* | Notes |
|---|---|---|---|
| 00:00-05:00 | 3 | 130-140 | Warmup |
| 05:00-08:00 | 5 | 140-150 | |
| 08:00-09:00 | 7 | 160-170 | Sprint |
| 09:00-12:00 | 5 | 150-160 | |
| 12:00-13:00 | 8 | 160-170 | Sprint |
| 13:00-16:00 | 6 | 140-150 | |
| 16:00-17:00 | 9 | 160-170 | Sprint |
| 17:00-20:00 | 5 | 150-160 | |
| 20:00-21:00 | 7 | 170-180 | Sprint |
| 21:00-24:00 | 5 | 140-150 | |
| 24:00-25:00 | 8 | 170-180 | Sprint |
| 25:00-28:00 | 6 | 150-160 | |
| 28:00-29:00 | 9 | 170-180 | Sprint |
| 29:00-32:00 | 5 | 140-150 | |
| 32:00-33:00 | 7 | 160-170 | Sprint |
| 33:00-36:00 | 6 | 140-150 | |
| 36:00-37:00 | 8 | 170-180 | Sprint |
| 37:00-40:00 | 5 | 150-160 | |
| 40:00-45:00 | 3 | 130-140 | Cooldown |
*SPM = strides per minute
Incline = 20 percent
Click here for an image-free printable so you can have this workout ready to go at the gym!