Skip Nav
Summer
The 25 Best Exercises to Tone Your Abs (and None of Them Are Crunches)
The Best Foods to Fight Inflammation
Healthy Eating Tips
7 of the Best Foods to Fight Inflammation
Arm Workouts
Sculpt Arms Faster With These 8 Push-Up Variations

30-Minute Gym Plan With Stationary Bike and Elliptical

2 Machines, 30 Minutes, and You're Done!

Do you loathe the treadmill at the gym? You can still get in cardio on your own! Spend some time on the stationary bike and elliptical for this 30-minute cardio quickie. Both parts of the plan are interval workouts, which will build stamina and bust boredom. The next time you have a half hour to spare, head to the gym and try this plan.

Stationary Bike Routine

Time RPE* Notes
00:00 - 05:00 3 Warmup
05:00 - 06:00 5 - 6
06:00 - 06:30 7 - 8 Sprint
06:30 - 07:30 3 - 5
07:30 - 08:30 5 - 6
08:30 - 09:00 7 - 8 Sprint
09:00 - 10:00 3 - 5
10:00 - 11:00 5 - 6
11:00 - 12:00 7 - 8 Sprint
12:00 - 15:00 3 - 4 Cooldown

*RPE = Rate of perceived exertion (for explanation click here)

Elliptical Routine

Time Resistance SPM* Notes
00:00 - 03:00 3 130 Warmup
03:00 - 05:00 5 140 - 150
05:00 - 06:00 7 180 - 190 Sprint
06:00 - 07:00 4 140 - 150
07:00 - 08:00 7 180 - 190 Sprint
08:00 - 10:00 5 140 - 150
10:00 - 12:00 6 160 - 170
12:00 - 13:00 8 180 - 190 Sprint
13:00 - 15:00 3 130 - 140 Cooldown

*SPM = strides per minute
Incline = 20 percent

Click here for a printable version of this workout so you can have it handy when you need it!

From Our Partners
30-Minute Cardio and Strength-Training Workouts
Quick Gym Butt Workout
HIIT Abs and Arms Workout
Victoria's Secret Model Leg and Butt Workout
Rowing and Dumbbell Workout
TRX Full-Body Workout
1-Kettlebell Workout
Eric Leija Kettlebell Workout
100-Rep Core Workout
Beginner CrossFit Workout
30-Minute Bodyweight Workout
Dumbbell Workout Videos
From Our Partners
Latest Fitness
All the Latest From Ryan Reynolds