By now, we all hopefully know that interval training rocks. Whether you're running, rowing, or swimming, playing with speed has multiple benefits. One way to push the interval envelope is to decrease the rest time between your bouts of sprinting. Shortening the recovery period pushes your anaerobic threshold and strengthens your cardiovascular system. Plus, it's fun to mix it up once in a while.

Our latest elliptical workout is 30 minutes of calorie-burning interval fun. Keep reading to check it out.

Time Resistance SPM* Notes
00:00-3:00
5
120-130 Warm up
03:00-6:00
7
130 Warm up
06:00-06:45
7
180-190 RPE** 7
06:45-8:15
7
130-140 Recover
08:15-9:00
8
190-200 RPE 8
9:00-10:30
7
130-140 Recover
10:30-11:15
8
200-210 RPE 8
11:15-12:45
6
130-140 Recover
12:45-13:30
8
200-210 RPE 9
13:30-14:30
6
130-140 Recover
14:30-15:15
8
200-210 RPE 9
15:15-16:15
6
130-140 Recover
16:15-17:00
8
200-210 RPE 9
17:00-17:45
6
130-140 Recover
17:45-18:30
8
190-200 RPE 9
18:30-19:00
5
120-130 Recover
19:00-19:30
8
190-200 RPE 9-10
19:30-20:00
5
120-130 Recover
20:00-20:30
8
190-200 RPE 9-10
20:30-21:00
5
130-140 Recover
21:00-21:30
8
190-200 RPE 9-10
21:30-22:00
5
130-140 Recover
22:00-22:30
8
190-200 RPE 9-10
22:30-24:30
5
130-140 Recover
24:30-27:00
7
120-130 Backwards
27:00-30:00
5
120-130 No hands

*SPM = Strides Per Minute
**RPE = Rate of Perceived Exertion

We suggest setting the incline of the machine to around 20 percent. As always, if this is too easy or too hard, change the amount of resistance and/or your strides per minute. For a machine that uses RPM (revolutions per minute), simply halve the number listed for SPM. If your machine uses MPH (miles per hour), use the rate of perceived exertion chart. The recovery periods feel like a jog measuring between four and five RPE, and the sprints between eight and 10 RPE.

If this workout doesn't float your boat, check out our other cardio plans.

Here is a printable version to take to the gym.