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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