Skip Nav
Salads
How to Pack Salads So They're Fresh All Week
Healthy Recipes
Try These Protein-Packed, Healthy Thai Shrimp Wraps From a Yogi's Kitchen
Workouts
The 53 Best Leg Exercises Out There

30-Minute Elliptical Workout

Lunchtime Workout: 30-Minute Elliptical Plan

When you're swamped at work, putting in a full hour at the gym isn't always an option, but even the tightest schedules can squeeze in a 30-minute session. This fast-paced elliptical workout alternates between periods of pushing your body to the max with a short recovery, a great technique to make the most out of a quick, midday workout.

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 7 140-150
16:00-17:00 8 190-200 Sprint
17:00-20:00 6 140-150
20:00-21:00 7 190-200 Sprint
21:00-24:00 6 150-160
24:00-25:00 8 190 Sprint
25:00-28:00 6 150
28:00-30:00 4 140 Cooldown

*SPM = Strides Per Minute
Incline = 20 percent

Click here for an image-free printable version of this elliptical interval workout.

Image Source: Corbis Images
Around The Web
Join The Conversation
jwishnia4610 jwishnia4610 1 year

None of the ellipitical plans tell you what height you should be at on it. What incline is it?

Irina3178892 Irina3178892 2 years
and here are tips to get you fast in and out of the lockerroom while still having time to eat lunch http://rdirina.wordpress.com/2012/08/31/gym-essentials-and-suggestions/
Best Leg Exercises
How to Do a Push-Up
Why Running Didn't Help Me Lose Weight
High-Intensity Running Workouts
Treadmill Workout: 30-Minute Pyramid Intervals
Inner Thigh Exercises
Fitness Marshall Ariana Grande Into You Cardio Hip-Hop Video

POPSUGAR, the #1 independent media and technology company for women. Where more than 75 million women go for original, inspirational content that feeds their passions and interests.

From Our Partners
Latest Fitness
X