This Is the Workout You Need If You’re New to the Gym

Love it or hate it| a major plus to sweating it out on the elliptical is that you can work your body in a variety of ways using this machine. Pedaling forward works your quads| while going backward targets the hamstrings and butt. Pushing the handles gets your chest| and pulling them focuses the work in your upper back. And letting go of the handles while keeping your pace steady challenges your core stability. Plus| the elliptical is joint-friendly| making it the perfect machine for starting your fitness routine if you’re new to aerobic workouts and cardio machines.

Time Resistance SPM* Notes

00:00-3:00

3
130Warm up03:00-5:00
5
130Warm up05:00-10:00
5
140Speed up10:00-15:00
7
140Backward15:00-20:00
7
140Forward20:00-22:30
7
140Push22:30-25:00
7
140Pull25:00-30:00
5
140No hands30:00-35:00
3
130Cool down

*SPM = strides per minuteIncline = 20 percent

Use this workout as a guideline| and adjust the resistance and the strides per minute to your level. Click here for a printable version of this workout to take to the gym.

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