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Elliptical and Treadmill 45-Minute Workout

Double Duty: Two-Machine Cardio Workout

Feeling bored with your everyday cardio workout? Shake up your routine with this challenging 45-minute interval plan that uses two machines. Kick things off with a lengthy session on the low-impact elliptical trainer, and end on a strong note with a quick treadmill session to torch calories.

Elliptical

Time Resistance SPM* Notes
00:00-03:00 3 130 Warmup
03:00-05:00 5 130-140
05:00-07:00 6 140-150
07:00-09:00 7 160-170
09:00-10:00 8 190-200 Sprint
10:00-12:00 5 130-140
12:00-14:00 7 140-150
14:00-15:00 9 190-200
15:00-17:00 6 140-150
17:00-18:00 10 190-200 Sprint
18:00-20:00 7 140-150
20:00-22:00 5 150-160
22:00-23:00 9 190-200 Sprint
23:00-25:00 6 150-160
25:00-27:00 5 160-170
27:00-28:00 7 190-200 Sprint
28:00-30:00 3 140

*SPM = strides per minute
Incline = 20 percent

Treadmill

Time Speed Incline Notes
00:00-03:00 4.5 2.0
03:00-05:00 5.5 1.0
05:00-06:00 8.0 1.0 Sprint
06:00-08:00 5.0 1.0
08:00-10:00 5.5 1.0
10:00-11:00 8.0 1.0 Sprint
11:00-13:00 5.5 1.0
13:00-15:00 4.5 1.0 Cooldown

Click here for a printable version of this workout, so you can have it ready to go at the gym!

Image Source: POPSUGAR Photography / Blake Smith
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