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30-Minute Gym Plan With Stationary Bike and Elliptical

Treadmill Haters Rejoice! A Two-Machine Plan, No Running Required

Do you loathe the treadmill at the gym? You can still get in cardio on your own! Spend some time on the stationary bike and elliptical for this 30-minute cardio quickie. Both parts of the plan are interval workouts, which will build stamina and bust boredom. The next time you have a half hour to spare, head to the gym and try this plan.

Stationary Bike Routine

Time RPE* Notes
00:00 - 05:00 3 Warmup
05:00 - 06:00 5 - 6
06:00 - 06:30 7 - 8 Sprint
06:30 - 07:30 3 - 5
07:30 - 08:30 5 - 6
08:30 - 09:00 7 - 8 Sprint
09:00 - 10:00 3 - 5
10:00 - 11:00 5 - 6
11:00 - 12:00 7 - 8 Sprint
12:00 - 15:00 3 - 4 Cooldown

*RPE = Rate of perceived exertion (for explanation click here)

Keep reading for the elliptical portion of this plan.

Elliptical Routine

Time Resistance SPM* Notes
00:00 - 03:00 3 130 Warmup
03:00 - 05:00 5 140 - 150
05:00 - 06:00 7 180 - 190 Sprint
06:00 - 07:00 4 140 - 150
07:00 - 08:00 7 180 - 190 Sprint
08:00 - 10:00 5 140 - 150
10:00 - 12:00 6 160 - 170
12:00 - 13:00 8 180 - 190 Sprint
13:00 - 15:00 3 130 - 140 Cooldown

*SPM = strides per minute
Incline = 20 percent

Click here for a printable version of this workout so you can have it handy when you need it!

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