Skip Nav
Healthy Recipes
Save Guacamole Calories by Swapping Avocados With This Green Ingredient
Class Fitsugar
Burn 200 Calories in 20 Minutes With This Quick Workout
Fitness Motivation
The Incredible Reason This Football Player Spends All Day on the Street

30-Minute Gym Plan With Stationary Bike and Elliptical

2 Machines, 30 Minutes, and You're Done!

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)

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!

Around The Web
Join The Conversation
20-Minute Cardio Workout | No Running Required
TRX Exercises For Weight Loss
20-Minute No-Run Cardio | Video
Beginner Bodyweight Challenge
Body-Weight Exercises
At-Home Cardio Workout | 10-Minute Video
Flat-Belly Workout | 30-Minute 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