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45-Minute Full-Body Elliptical Workout

Cardio Workout: Full Body, 45-Minute Elliptical

It might still be the weekend, but it's time to jump-start your fitness life after days off cooking, cleaning, and feasting. Rev up your metabolism with this 45-minute elliptical workout. Use the versatility of the machine to tone your legs, backside, arms (love the moving handles), and back while getting your heart rate up to burn some calories. We've even thrown a few intervals in to make the body work just a little bit harder.

Take a look at the workout when you read more.

Time Resistance SPM* Notes
00:00-3:00
3
130 Warm-up
03:00-5:00
5
130 Warm-up
05:00-10:00
5
140 Speed up
10:00-15:00
7
140 Backwards
15:00-20:00
7
140 Forwards
20:00-22:30
7
140 Push
22:30-25:00
7
140 Pull
25:00-30:00
5
140 No hands
30:00-33:00
7
170 Speed up
33:00-35:00
5
150 Rest
35:00-38:00
7
170 Speed up
38:00-40:00
7
140 Backwards
40:00-45:00
3
130 Cooldown

*SPM = Strides Per Minute
Incline = 20 percent

Use this workout as a guideline and adjust the resistance and the strides per minute to your level. Click here to print a photo-free version of this speed-play workout to take to the gym.

Around The Web
Join The Conversation
VeggieLove726 VeggieLove726 4 years
trying it today!
VeggieLove726 VeggieLove726 5 years
it was a hard workout, but I think my counter on my machine for SPM is much different then the one listed here. In order for me to go 140 SPM, I would have to lift each foot more then twice per second - I'm not road runner here. Although I am able to run three miles in one day. I could only finish 3/4 of this workout, which means I will be returning to it to complete it. Thanks FitSugar!
VeggieLove726 VeggieLove726 5 years
trying it today!
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