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30-Minute Elliptical Incline Workout

Tone Your Butt on the Elliptical With This Workout

For a challenging elliptical workout that flies by, it's essential to mess around with the buttons on your machine. Many elliptical workouts focus on pedaling as fast as possible and keeping the incline steady, but this tough workout forces you to switch up the resistance and incline every few minutes, challenging your entire body — especially your butt.

If you're going to be listening to some workout music while you're moving through this workout, I highly recommend turning on Steve Winwood's "Higher Love" at minute 18. It will help you pedal backwards with gusto and keep a smile on your face — even as you're feeling the burn in your backside.

Time Resistance Incline SPM* Notes
0:00-05:00 4.0 5.0 130-140 Warmup
05:00-08:00 4.0 8.0 140-150
08:00-10:00 5.0 10.0 140-150
10:00-12:00 6.0 10.0 140-150
12:00-14:00 7.0 12.0 130-140
14:00-16:00 8.0 12.0 130-140
16:00-18:00 9.0 12.0 130-140
18:00-20:00 10.0 15.0 130-140 Pedal Backwards
20:00-22:00 9.0 15.0 120-130 Pedal Backwards
22:00-25:00 7.0 12.0 130-140
25:00-27:00 5.0 8.0 140-150
27:00-30:00 4.0 5.0 120-130 Cooldown

*SPM = strides per minute

Click here for an image-free printable version of this elliptical incline workout to keep on hand.

Image Source: POPSUGAR Photography
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