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Thirty Minute Elliptical Workout

Cardio Workout: Half-Hour Elliptical

If you have 30 minutes to spare and some calories to burn, try this elliptical workout. It's fun and fast moving, with speedy intervals to chew up calories and some backward action to work your backside. The cooldown even includes some hands-free time to challenge your core and help slow you down at the end.

To check out the workout, keep reading.




Time Resistance SPM* Notes
00:00-3:00
4
130-140 Warm up
03:00-5:00
5
150 Warm up
05:00-6:00
5
170 RPE** 8
6:00-8:00
5
140 RPE 5
8:00-9:00
5
180 RPE 8
9:00-10:00
5
140 RPE 5
10:00-12:00
7
180 RPE 8
12:00-13:00
7
130 Backward
13:00-14:00
9
160-170 RPE 8
14:00-15:00
5
130 RPE 5
15:00-16:00
9
170-180 RPE 8
16:00-17:00
7
130 RPE 5
17:00-18:00
9
180 RPE 8-9
18:00-20:00
7
130 Backward
20:00-22:00
7
180-190 RPE
22:00-23:00
5
130 RPE 5
23:00-25:00
7
170-180 RPE 8
25:00-28:00
5
140 Cooldown
28:00-30:00
4
130 No Hands

*SPM = Strides Per Minute
**RPE = Rate of Perceived Exertion
Incline = 20 percent

This workout burns about 240 calories (for a 130-pound woman). My elliptical has a fixed incline of 20 percent, so set your machine with at least some incline if you can. 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 my other cardio plans. I have received comments from some readers that their elliptical machines don't have SPM readout. 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.

Click here for an image-free printable version of this workout.

Image Source: Thinkstock
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Join The Conversation
SocialistLez SocialistLez 5 years
For the machine I use at the gym, these resistance levels are a piece of cake. I'll try this workout but I'll increase the resistance by about 2.
Fitness Fitness 5 years
Good work anon. Make the workout work for you!
wytang627 wytang627 5 years
my husban got me and elliptical as a birthday present, I am trying to the baby weight.. 7 months post partum and i actually weight MORE that i did when i was 9 months pregnant! That elliptical is going to some good use
ilanac13 ilanac13 5 years
i'm so glad that i'm not the only HUGE fan of the elliptical. honestly it's the best workout ever - and it's not too hard on a preggo woman either!
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