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.