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One-Hour Elliptical Workout Plan

Rock the Elliptical With This One-Hour Workout

The elliptical gets a bad rap for not being as hardcore as other cardio machines, but as long as you're willing to put in the effort, this low-impact machine can provide a killer workout. Try out this hour-long elliptical plan that throws in minute-long sprints to get your heart rate up and the sweat pouring down, all while helping to blast away belly fat. During these sprint periods, your feet will be moving fast, so let go of the moving arm handles, and hold on tight to the bar in front of you.

Keep reading for the full elliptical workout plan.

Time Resistance SPM* Notes
00:00-3:00 3 130 Warmup
03:00-5:00 6 140
05:00-08:00 7 140-150
08:00-09:00 8 190-200 Sprint
09:00-12:00 6 150-160
12:00-13:00 8 190-200 Sprint
13:00-16:00 6 140-150
16:00-17:00 8 190-200 Sprint
17:00-20:00 5 140-150
20:00-21:00 6 190-200 Sprint
21:00-24:00 7 150-160
24:00-25:00 5 190 Sprint
25:00-28:00 6 150
28:00-31:00 7 160-170
31:00-32:00 8 190-200 Sprint
32:00-35:00 6 160-170
35:00-38:00 7 140-150
38:00-39:00 8 190-200 Sprint
39:00-42:00 6 150-160
42:00-43:00 7 190-200 Sprint
43:00-46:00 6 140-150
46:00-47:00 8 190-200 Sprint
47:00-50:00 6 140-150
50:00-51:00 7 190-200 Sprint
51:00-54:00 5 150-160
54:00-55:00 8 190 Sprint
55:00-60:00 4 130-140 Cooldown

*SPM = Strides per minute
Incline = 20 percent

Click here for a printable version of this workout to keep handy at the gym.

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