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Printable: 22 Minute Quickie Elliptical Workout Interval

Set incline to 20 percent and get working:

Warm Up
00:00-03:00 Resistance 3
03:00-05:00 Resistance 5

Quicky Intervals for 5 minutes
Resistance between 5 and 7
05:00-05:08, RPE 8-10
05:08-05:20, RPE 4-7
05:20-05:28, RPE 8-10
05:28-05:40, RPE 4-7
05:40-05:48, RPE 8-10
05:48-06:00, RPE 4-7
Repeat 4 more times

Recover
10:00-12:00, level 9, Backward
Focus on your hamstrings

Quicky Intervals for 5 minutes
Resistance between 5 and 7
12:00-12:08, RPE 8-10
12:08-12:20, RPE 4-7
12:20-12:28, RPE 8-10
12:28-12:40, RPE 4-7
12:40-12:48, RPE 8-10
12:48-13:00, RPE 4-7
Repeat 4 more times

Cool Down
17:00-20:00 level 5
20:00-22:00 level 3

To make the workout even more varied, focus on your arms powering the motion during the intervals on even minutes. Alternate with pushing versus pulling as you work your arms to balance the muscle of your upper body.

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