A Short and Sweet 35-Minute Elliptical Interval Workout

I must admit| I am not a true fan of the elliptical. My husband| however| loves the machine| which is why we have one. Mostly| I use the elliptical when I need a cardio fix but want to give my joints a break. The workout is less pounding than running and more convenient than cycling. Unfortunately| I find the machine boring. I keep my elliptical workouts fresh by playing with all the elements the machine has to offer: pedaling backward and alternating between pushing and pulling the handles. Adding intervals also spices up my time on the machine and I even like to work my core and go hands-free. Here is a workout that keeps me ellipticizing for 35 minutes and hopefully it will work for you too.

Time Resistance SPM* Notes

00:00-3:005130Warm Up03:00-5:005140Warm Up05:00-07:007150-160No Hands07:00-09:009150-160Hands Push09:00-10:307130-140Backward10:30-11:008170-180Sprint11:00-12:007130-14012:00-12:308180-190Sprint12:30-13:307130-14013:30-14:308180-190Sprint14:30-16:005140-150No Hands16:00-17:008180-190Sprint17:00-18:006130-140Backward18:00-18:308190-200Forward and Sprint18:30-19:005130-14019:00-19:308190-200Sprint19:30-20:005130-14020:00-20:308200-210Sprint20:30-21:005130-14021:00-21:308200-210Sprint21:30-22:005130-14022:00-22:308200-210Sprint22:30-23:005130-14023:00-23:308200-210Sprint23:30-24:005130-14024:00-24:307140-15024:30-25:005130-14025:00-27:007130-140Backward27:00-30:005130-140Forward and Pull30:00-35:005130-140No Hands

*SPM = Strides Per Minute

My elliptical has a fixed incline at 20 percent| so set the incline between 20 and 30 percent. As always| if this is too easy or too hard| change the amount of resistance and the strides per minute. If this workout doesn’t float your boat| check out our other elliptical cardio plans. Here is a printable| image-free version to take to the gym.

Image Source: POPSUGAR Photography / Kat Borchart