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Cardio Workout For the Elliptical With Intervals

Cardio Workout: Elliptical Intervals

I must admit, I am not a true fan of the elliptical. My husband, however, loves the machine, which is why we have one. Mostly, I use the elliptical when I need a cardio fix but want to give my joints a break. The workout is less pounding than running and more convenient than cycling. Unfortunately, I find the machine boring. I keep my elliptical workouts fresh by playing with all the elements the machine has to offer: pedaling backward and alternating between pushing and pulling the handles. Adding intervals also spices up my time on the machine and I even like to work my core and go hands-free. Here is a workout that keeps me ellipticizing for 35 minutes and hopefully it will work for you too.


Time Resistance SPM* Notes
00:00-3:00 5 130 Warm up
03:00-5:00 5 140 Warm up
05:00-07:00 7 150-160 No hands
07:00-09:00 9 150-160 Hands — push
09:00-10:30 7 130-140 Backward
10:30-11:00 8 170-180 Sprint
11:00-12:00 7 130-140
12:00-12:30 8 180-190 Sprint
12:30-13:30 7 130-140
13:30-14:30 8 180-190 Sprint
14:30-16:00 5 140-150 No hands
16:00-17:00 8 180-190 Sprint
17:00-18:00 6 130-140 Backward
18:00-18:30 8 190-200 Forward and sprint
18:30-19:00 5 130-140
19:00-19:30 8 190-200 Sprint
19:30-20:00 5 130-140
20:00-20:30 8 200-210 Sprint
20:30-21:00 5 130-140
21:00-21:30 8 200-210 Sprint
21:30-22:00 5 130-140
22:00-22:30 8 200-210 Sprint
22:30-23:00 5 130-140
23:00-23:30 8 200-210 Sprint
23:30-24:00 5 130-140
24:00-24:30 7 140-150
24:30-25:00 5 130-140
25:00-27:00 7 130-140 Backward
27:00-30:00 5 130-140 Forward and pull
30:00-35:00 5 130-140 No hands


*SPM = Strides Per Minute My elliptical has a fixed incline at 20 percent, so set the incline between 20 and 30 percent. As always, if this is too easy or too hard, change the amount of resistance and the strides per minute. If this workout doesn't float your boat, check out our other elliptical cardio plans. Here is a printable, image-free version to take to the gym.

Source: Thinkstock
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