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40-Minute Elliptical Workout With Playlist

Pedal Through the Playlist: 40-Minute Elliptical Plan

Moving at one steady pace on a the elliptical trainer gets boring quickly. Mix things up with this tough elliptical workout that changes with the music.

Unless otherwise noted, pedal forward (normally) during each song. During three songs (noted below), you'll slow down, quickly change directions, and start pedaling backward. Not only will this keep you engaged with the workout, but it will also challenge different muscles in your legs and glutes. Subscribe to the Spotify playlist so you can have it with you at the gym, and then keep reading for the full 40-minute workout.

Song
Resistance
SPM*
Notes
"Celebrate" — Mika, Pharrell Williams
5
130-140
Warmup
"Mambo Sun" — T. Rex
8
160-170
"Ruin" — Cat Power
6
140-150
Pedal backward
"Diane Young" — Vampire Weekend
8
170-180
"Napoleon Says" — Phoenix
8
160-170
"My Doorbell" — The White Stripes
6
140-150
Pedal backward
"The Way It Is" — The Strokes
8
170-180
"Closer Than This" — St. Lucia
8
150-160
"Id Engager" — Of Montreal
8
140-150
"Boyfriend" — Best Coast
6
150-160
Pedal backward
"Crescendolls" — Daft Punk
8
170-180
"Breaking It Up" — Lykke Li
5
130-140
Cooldown



*SPM = strides per minute
Incline = 20 percent

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

Remember: you will need to download the free Spotify software or app to listen to our playlists.

Image Source: Thinkstock
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Nancy-Einhart Nancy-Einhart 3 years
I love your elliptical workouts. I love your playlists. I'm excited about this, needless to say.
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