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Elliptical,Treadmill, and Bike 45-Minute Workout

Triple Threat: Three-Machine Cardio Circuit

Instead of spending your whole workout on a single piece of equipment, start machine-hopping around the gym. This triple-threat workout has you on the stationary bike for 15 minutes, then the elliptical, and finally ending on a powerful note with the treadmill. By keeping you on your toes, it leaves little chance of getting bored, but you can expect to build up some serious sweat.

Stationary Bike

Time RPM Resistance
00:00 - 05:00 45 Low
05:00 - 10:00 75 Medium
10:00 - 12:00 90 Medium
12:00 - 15:00 75 Low

Elliptical

Time SPM Resistance
00:00 - 03:00 130 4
03:00 - 06:00 140 6
06:00 - 09:00 140 8
09:00 - 12:00 130 6
12:00 - 15:00 130 5

Treadmill

Time Speed Incline
00:00 - 04:00 4.0 2.0
04:00 - 06:00 5.5 1.0
06:00 - 07:00 7.0 1.0
07:00 - 10:00 5.0 1.0
10:00 - 11:00 7.0 1.0
11:00 - 13:00 4.5 1.0
13:00 - 15:00 5.0 1.0

Click here for a printable version of this workout to bring to the gym!

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Join The Conversation
myhousemd myhousemd 3 years
This was okay. Granted, at least a dozen treadmills at my school's gym were broken, so I didn't do the treadmill bit. But it still wasn't as intense as I was hoping. If you could get the intensity of the 45-minute elliptical interval workout in a format like this, I would be all over that! I get bored after about 30 minutes on one machine.
Irina3178892 Irina3178892 3 years
and then here are some tips to get you out of the locker room in no time http://rdirina.wordpress.com/2012/08/31/gym-essentials-and-suggestions/
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