When it comes to which type of cardio machine you all prefer, the elliptical won by a decent margin. To celebrate the machine, I created this workout. It's rather straightforward (that's a clue that there's no backward pedaling in the workout), but fun due to all the speed changes. 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.

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