When you're pressed for time, you need a quick workout that will keep you engaged while maximizing your efforts — this plan is just that. It keeps you moving between two machines to prevent you from zoning out one one; because sometimes it's better to work out smarter, not longer.
In just 30 minutes at the gym, you'll have build up a serious sweat, burned a bunch of calories, and upped your endorphins. The warmup and cooldown are built into the routine, and the best part is it's all set to a killer Spotify playlist [1] full of rock and pop to put a pep in your step.
Elliptical
| Song | Resistance | *SPM |
|---|---|---|
| "Somebody Loves You" — Betty Who | 5 | 120-130 |
| "We Got the World" — Icona Pop | 6 | 130-140 |
| "Talk Dirty" — Jason Derulo, 2 Chainz | 5 | 150-160 |
| "Timber" — Pitbull, Ke$ha | 8 | 130-140 |
| "International Smile" — Katy Perry [2] | 6 | 130-140 |
*SPM = strides per minute
Incline = 20 percent
Treadmill
| Song | Speed |
|---|---|
| "Teenage Crime" — Adrian Lux | 6.2 |
| "Thinking About You" — Calvin Harris, Ayah Marar | 5.0 |
| "Here to Say I Told You So" — The Hives | 6.0 |
| "Can't Remember to Forget You" — Shakira [3], Rihanna [4] | 4.0 |
Incline = 1.0
If this mix doesn't suit your musical tastes, check out all our workout playlists [5] here.
Remember: you will need to download the free Spotify [6] software or app to listen to our playlists.