Skip Nav
Holiday
Forget the 80/20 Rule! This Trainer Says You Should Follow the 90/10 Rule to Lose Weight
Healthy Eating Tips
Eat More of These 25 Foods and Lose Weight
Workouts
5-Move Cardio Workout You Can Do Anywhere

Cardio Workout: Elliptical Speed Play

Time Resistance SPM*
00:00-3:00 3 130 Warm up
03:00-5:00 5 140 Warm up
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 Cool down
27:00-30:00 3 130-140 Cool down

*SPM = Strides Per Minute

Around The Web
Join The Conversation
Print It: 30-Minute Treadmill Interval

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
All the Latest From Ryan Reynolds