New to the gym? Just need a new game plan? This combo sweat sesh will guide you through two parts: strength training and an elliptical session. One machine, 35 minutes, and a whole lot of sweat. Here's how it works:
Part One: Bodyweight Circuit. Four moves, one minute each, repeated three times for a total of 12 minutes. No equipment required.
Part Two: Elliptical. 20-minute elliptical workout (with a three-minute cooldown!) to finish off your gym session.
As mentioned, the cooldown is included in the elliptical portion of this workout — just make sure to stretch at the very end!
Repeat the circuit three times, for a total of four rounds. Move to the elliptical workout once that is complete.
Time | Resistance | SPM* | Notes |
---|---|---|---|
00:00-3:00 | 3 | 130 | Warmup |
03:00-5:00 | 5 | 130 | |
05:00-8:00 | 5 | 140 | Speed up |
08:00-10:00 | 6 | 140 | Pull |
10:00-13:00 | 7 | 140 | Backward |
13:00-15:00 | 7 | 140 | Forward/Push |
15:00-17:00 | 8 | 140 | Backward |
17:00-20:00 | 7 | 150 | Forward |
20:00-23:00 | 4 | 130 | Cooldown |
*SPM = strides per minute
Incline = 20 percent