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

The elliptical is a great way to get in a quick cardio workout that is easy on your joints. It is a versatile machine too and you can reverse directions with ease. When I work out on an elliptical, I like to challenge my core by avoiding the handles. This little routine is no exception and only has you pushing the handles for a couple of intense sprints. This half hour workout is fun and will definitely help you get your heart rate up.

To see the workout, just

.

Time Resistance SPM* Details
00:00-03:00 3 130 Warm up
03:00-05:00 3 150 Warm up
05:00-07:00 5 150 No hands
07:00-09:00 7 170 No hands
09:00-11:00 5 150 No hand
11:00-13:00 9 170 No hands
13:00-15:00 5 140 No hands
15:00-16:00 7 200 Hands
16:00-18:00 5 130 Backwards w/ hands
18:00-19:00 7 130 Forward no hands
19:00-21:00 9 170 No hands
21:00-23:00 5 130 No hands
23:00-24:00 7 200 Hands
24:00-26:00 5 130 No hands
26:00-27:00 3 120 Cool down
27:00-29:00 3 120 Backwards
29:00-30:00 3 110 Cool down

*SPM = Stride per minute
Set incline to 20 to 30 percent

I found it challenging to keep my SPM at 170 with the resistance set to level nine, but it felt great to push myself. Try it and let me know what you think. You can print this workout and take it to the gym.

Source

cindypoohbear cindypoohbear 8 years
I TOO HAVE THE ELLIPTICAL, I'M FINDING IT'S HARD ON MY KNEE'S. I DON'T PUT THE RESISTANCE UP TO HIGH. SO I CAN ONLY DO IT FOR ABOUT 10 MINS AND THEN I WALK MY TREADMILL FOR A MILE
superfoxml superfoxml 9 years
I will use this workout plan, thanks Fit! :)
lucky_karabear lucky_karabear 9 years
I honestly despise the elliptical...omg how I loathe it. To me it's really boring, however in the gym at my apartment there are only treadmills and an elliptical. I like using more than one machine for my cardio so I can break up the monotony...so I have to use it. What I do to make it more interesting besides putting it and random and also using it in reverse is, I do squats while I'm on it. I lower myself into either a half or full squat while continuing working out on the machine...it's so intense that I forget how boring the elliptical is to me.
zmajeva zmajeva 9 years
Thanks, I'm gonna try it. :)
ilanac13 ilanac13 9 years
i might try this workout. i love to use the elliptical but i usually just do it all w/ hands at a higher level or ..sometimes lower level higher rate. it's a great workout regardless and i feel like i always get my heart rate up.
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