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Blast Fat and Sculpt Your Arms, Shoulders, and Back With This At-Home Workout

30-Minute Elliptical Workout

Lunchtime Workout: 30-Minute Elliptical Plan

When you're swamped at work, putting in a full hour at the gym isn't always an option, but even the tightest schedules can squeeze in a 30-minute session. This fast-paced elliptical workout alternates between periods of pushing your body to the max with a short recovery, a great technique to make the most out of a quick, midday workout.

Time Resistance SPM* Notes
00:00-3:00 3 130 Warmup
03:00-5:00 6 140
05:00-08:00 7 140-150
08:00-09:00 8 190-200 Sprint
09:00-12:00 6 150-160
12:00-13:00 8 190-200 Sprint
13:00-16:00 7 140-150
16:00-17:00 8 190-200 Sprint
17:00-20:00 6 140-150
20:00-21:00 7 190-200 Sprint
21:00-24:00 6 150-160
24:00-25:00 8 190 Sprint
25:00-28:00 6 150
28:00-30:00 4 140 Cooldown

*SPM = Strides Per Minute
Incline = 20 percent

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

Image Source: Corbis Images
jwishnia4610 jwishnia4610 2 years

None of the ellipitical plans tell you what height you should be at on it. What incline is it?

Irina3178892 Irina3178892 4 years
and here are tips to get you fast in and out of the lockerroom while still having time to eat lunch http://rdirina.wordpress.com/2012/08/31/gym-essentials-and-suggestions/
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