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30-Minute Elliptical Workout With Intervals

Cardio Workout: Elliptical Speed Play

It may be a joint-friendly machine, but the elliptical can be a little monotonous. This workout is rather straightforward (that's a clue that there's no backward pedaling in the workout), but it's full of quick speed changes to beat cardio boredom. Plus, intervals are great for torching calories and boosting your metabolism.

Time Resistance SPM* Notes
00:00-3:00
3
130 Warmup
03:00-5:00
5
140 Warmup
05:00-06:00
7
140-150
06:00-07:00
7
150-160
07:00-8:00
7
160-170
08:00-9:00
7
170-180
09:00-10:00
7
180-190
10:00-10:30
9
190-200 Sprint
10:30-12:00
7
140-150
12:00-12:30
9
190-210 Sprint
12:30-14:00
7
140-150
14:00-14:30
9
200-210 Sprint
14:30-16:00
7
140-150
16:00-16:30
9
200-210 Sprint
16:30-18:00
7
140-150
18:00-18:30
9
190-200 Sprint
18:30-20:00
7
140-150
20:00-21:00
7
180-190
21:00-22:00
7
170-180
22:00-23:00
7
160-170
23:00-24:00
7
150-160
24:00-25:00
7
140-150
25:00-27:00
5
130-140 Cooldown
27:00-30:00
3
130-140 Cooldown

*SPM = Strides Per Minute

If you have trouble slowing down in the recovery periods after sprinting and during the cooldown, try going hands free. This will force you to go slower and challenge your core. Click here to print a photo-free version of this speed-play workout to take to the gym. And another thing, my elliptical has a set incline of about 20 percent so work in that range if you can. As always, feel free to adjust the resistance and SPM to best suit your needs.

Image Source: Thinkstock
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Join The Conversation
Susi-May Susi-May 5 years
You can do it Tivo! It's only 30 seconds! You can do anything for 30 seconds!
onlysourcherry onlysourcherry 5 years
I'll try this today! I love the elliptical (but I also stream netflix to my ipod while working out, so that helps)
TiVo TiVo 5 years
Whew - looks rough! I'd never be able to do 200 RPM at level 9 - will surely be adjusting. :)
taylvs3 taylvs3 7 years
i always liked the word fartlek. anyone swedish here?
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