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Get It Up, Your Heart Rate That Is: Elliptical Intervals

The elliptical is a great way to get in a good workout, especially for anyone looking for something a little more low-impact on your joints. Try out this interval workout I've put together and, for an added benefit, hold on to the handles for one minute and let go for the next. Continue to do so through the entire workout.

00:00-05:00 Level 3, Warm-up
05:00-06:00 Level 5
06:00-07:00 Level 10
07:00-09:00 Level 6
09:00-11:00 Level 10
11:00-14:00 Level 7
14:00-17:00 Level 10
17:00-21:00 Level 8
21:00-25:00 Level 10
25:00-30:00 Level 9
30:00-35:00 Level 12
35:00-40:00 Level 3, Cool-down

You can also do this on a Precor Trainer; just try to keep the ramp at a moderate level. Try it out and let me know what you think in the comments section below. Enjoy!


Join The Conversation
lhampski lhampski 8 years
I did this on the precor last night and it was a great workout. I kept the incline up to the range in which it works you glues, and butt. Level 12 was really hard but overall it was a great workout-- in 40 minutes I burned 400 calories.
Lunacraft Lunacraft 9 years
At the higher levels I tend to give about 60% while working on the lower levels (8 and below) I work-out to about 85-95% of my total energy output. I first heard about interval training in that book called the Ultrametabolism diet; it is a great cardio work out and also builds muscle better. Here is some information from a site I looked at: Why is Interval Training Good? 1. It is less time-consuming: You can work yourself just as hard in 30 minutes doing HIT than doing 1 hour or normal low-intensity training 2. It will even help you build up your endurance faster than long-duration cardio! 3. It burns more calories than low intensity training, meaning you can burn more fat in shorter workouts. 4. Higher intensities stimulate your metabolism far more AFTER the workouts than lower intensity training. This means you continue to burn calories and fat for long periods after you're done training 5. It combats monotony By challenging both your aerobic and anaerobic systems simultaneously you're improving the calorie-burning abilities of your body. HIT (high interval training) can also be highly beneficial for adding new muscle which in turn will help speed up your metabolism. Remember, the more muscle you have, the more calories you'll burn (even doing nothing!)
Spectra Spectra 9 years
I love the elliptical machine, but mine is broken (the resistance is stuck on the second highest setting). I still use it, but I have to adjust the difficulty by either going faster or going backwards. What I'm hoping for is a NEW elliptical machine from my husband as an early Christmas present.
Martini-Rossi Martini-Rossi 9 years
I'll try this today at the gym. I've tried both treadmill and elliptical and for me both do different things for my body. The treadmill tightens my legs and helps me lose weight. The Elliptical oddly enough doesn't really help me lose weight however it helps me build muscle on my legs and butt. So I balance it all out: I switch it up every other month.
JennyLauren JennyLauren 9 years
how fast should we try to go when doing this. I usually am in the 50-70 rpm range. I don't really know what this means.
AucuneRancune AucuneRancune 9 years
I've been trying this recently when jogging and I actually kind of prefer it. Of course, my jogs are usually only 20 minutes instead of 40, but same idea. :)
Soniabonya Soniabonya 9 years
How does this one compare to the other weight loss rountines on the elliptical machines? Anyone know? I'll give it a try this week. See how it goes :)
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