Rock the Elliptical With This 1-Hour Workout

The elliptical gets a bad rap for not being as hardcore as other cardio machines, but as long as you’re willing to put in the effort, this low-impact machine can provide a killer workout. Try out this hour-long elliptical plan that throws in minute-long sprints to get your heart rate up and the sweat pouring down, all while helping to blast away belly fat. During these sprint periods, your feet will be moving fast, so let go of the moving arm handles, and hold on tight to the bar in front of you.

Time Resistance SPM* Notes

00:00-3:003130Warmup03:00-5:00614005:00-08:007140-15008:00-09:008190-200Sprint09:00-12:006150-16012:00-13:008190-200Sprint13:00-16:006140-15016:00-17:008190-200Sprint17:00-20:005140-15020:00-21:006190-200Sprint21:00-24:007150-16024:00-25:005190Sprint25:00-28:00615028:00-31:007160-17031:00-32:008190-200Sprint32:00-35:006160-17035:00-38:007140-15038:00-39:008190-200Sprint39:00-42:006150-16042:00-43:007190-200Sprint43:00-46:006140-15046:00-47:008190-200Sprint47:00-50:006140-15050:00-51:007190-200Sprint51:00-54:005150-16054:00-55:008190Sprint55:00-60:004130-140Cooldown

*SPM = Strides per minuteIncline = 20 percent

Click here for a printable version of this workout to keep handy at the gym.

Image Source: POPSUGAR Photography / Kat Borchart

Rock the Elliptical With This 1-Hour Workout

The elliptical gets a bad rap for not being as hardcore as other cardio machines| but as long as you’re willing to put in the effort| this low-impact machine can provide a killer workout. Try out this hour-long elliptical plan that throws in minute-long sprints to get your heart rate up and the sweat pouring down| all while helping to blast away belly fat. During these sprint periods| your feet will be moving fast| so let go of the moving arm handles| and hold on tight to the bar in front of you.

Time Resistance SPM* Notes

00:00-3:003130Warmup03:00-5:00614005:00-08:007140-15008:00-09:008190-200Sprint09:00-12:006150-16012:00-13:008190-200Sprint13:00-16:006140-15016:00-17:008190-200Sprint17:00-20:005140-15020:00-21:006190-200Sprint21:00-24:007150-16024:00-25:005190Sprint25:00-28:00615028:00-31:007160-17031:00-32:008190-200Sprint32:00-35:006160-17035:00-38:007140-15038:00-39:008190-200Sprint39:00-42:006150-16042:00-43:007190-200Sprint43:00-46:006140-15046:00-47:008190-200Sprint47:00-50:006140-15050:00-51:007190-200Sprint51:00-54:005150-16054:00-55:008190Sprint55:00-60:004130-140Cooldown

*SPM = Strides per minuteIncline = 20 percent

Click here for a printable version of this workout to keep handy at the gym.

Image Source: POPSUGAR Photography / Kat Borchart

Blast Fat, Build Strength: 60-Minute Calorie Meltdown

Burn 60 ¡ª?Reese Witherspoon’s a fan, and it shows. By combining high-intensity intervals on the treadmill with serious strength work, this 60-minute class targets every muscle group in the body while never letting the heart rate drop. Hard? Yes. Fun? Totally.

Unfortunately, to get to an actual class, you need to be in LA. Luckily, Burn 60 trainers Michelle Lovitt and Anna Renderer made it easy for us. They simplified the studio workout just a tad, developing a perfect routine that can be used anywhere. Whether you take it to the gym, with you on your next business trip, or adapt it to an outdoor run, you’ll be OK to sweat and bid farewell to hundreds ¡ª and hundreds ¡ª?of calories! Let this be the perfect start to your weekend.

You’ll begin the workout with the cardio section before moving on to strength, then repeat for a total of three times.

Cardio

Determine your fitness level (walk, run, or jog) and repeat the three-minute cycle a total of three times. Adjust speeds as necessary, but keep in mind that the fast section of the workout should feel like you are at your max capacity, and the easy speed should still keep the heart rate elevated. After running through the cycle three times, end with a one-minute cooldown at the speed of your easy pace. Total minutes performed: 10. Then quickly move on to the strength section!

Walkers

One minute easy (speed 3.5)One minute moderate (speed 4.0)One minute fast (speed 4.5)

Joggers

One minute easy (speed 4.5-5.0)One minute moderate (speed 5.5-6.5)One minute fast (speed 7.0-8.0)

Runners

One minute easy (speed 6.0-7.0)One minute moderate (speed 7.5-8.5)One minute fast (speed 9.0-10.0)Strength

Keeping the heart rate elevated will help build endurance and increase calorie burn. This circuit aims to do that while also working every muscle group of the body. Repeat the below strength-training circuit twice for a total of 10 minutes.

Exercise Reps Notes and Tips

Side Plank Leg Lift10 reps on each sideKeep your waist up and lifted.Jump Squats20 repsUse your whole foot to jump, not just your toes.Triceps Dips15 repsIf you don’t have a bench, do them on the ground.Burpees10 repsIf needed, modify by taking out the jumps.Bicycle Crunches30 repsFocus more on your form than speed.

Play around with how many times you want to run through the cardio and strength sets, but to have a true Burn 60 experience, repeat the above three times. Here’s what it should look like:

Time Section

0:00-10:00Cardio10:00-20:00Strength20:00-30:00Cardio30:00-40:00Strength40:00-50:00Cardio50:00-60:00Strength60:00-70:00CooldownImage Source: POPSUGAR Photography / Kat Borchart

Blast Fat, Build Strength: 60-Minute Calorie Meltdown

Burn 60 ¡ª?Reese Witherspoon’s a fan| and it shows. By combining high-intensity intervals on the treadmill with serious strength work| this 60-minute class targets every muscle group in the body while never letting the heart rate drop. Hard? Yes. Fun? Totally.

Unfortunately| to get to an actual class| you need to be in LA. Luckily| Burn 60 trainers Michelle Lovitt and Anna Renderer made it easy for us. They simplified the studio workout just a tad| developing a perfect routine that can be used anywhere. Whether you take it to the gym| with you on your next business trip| or adapt it to an outdoor run| you’ll be OK to sweat and bid farewell to hundreds and hundreds ?of calories! Let this be the perfect start to your weekend.

You’ll begin the workout with the cardio section before moving on to strength| then repeat for a total of three times.

Cardio

Determine your fitness level (walk| run| or jog) and repeat the three-minute cycle a total of three times. Adjust speeds as necessary| but keep in mind that the fast section of the workout should feel like you are at your max capacity| and the easy speed should still keep the heart rate elevated. After running through the cycle three times| end with a one-minute cooldown at the speed of your easy pace. Total minutes performed: 10. Then quickly move on to the strength section!

Walkers

One minute easy (speed 3.5)One minute moderate (speed 4.0)One minute fast (speed 4.5)

Joggers

One minute easy (speed 4.5-5.0)One minute moderate (speed 5.5-6.5)One minute fast (speed 7.0-8.0)

Runners

One minute easy (speed 6.0-7.0)One minute moderate (speed 7.5-8.5)One minute fast (speed 9.0-10.0)Strength

Keeping the heart rate elevated will help build endurance and increase calorie burn. This circuit aims to do that while also working every muscle group of the body. Repeat the below strength-training circuit twice for a total of 10 minutes.

Exercise Reps Notes and Tips

Side Plank Leg Lift10 reps on each sideKeep your waist up and lifted.Jump Squats20 repsUse your whole foot to jump| not just your toes.Triceps Dips15 repsIf you don’t have a bench| do them on the ground.Burpees10 repsIf needed| modify by taking out the jumps.Bicycle Crunches30 repsFocus more on your form than speed.

Play around with how many times you want to run through the cardio and strength sets| but to have a true Burn 60 experience| repeat the above three times. Here’s what it should look like:

Time Section

0:00-10:00Cardio10:00-20:00Strength20:00-30:00Cardio30:00-40:00Strength40:00-50:00Cardio50:00-60:00Strength60:00-70:00CooldownImage Source: POPSUGAR Photography / Kat Borchart

Burn Over 600 Calories on the Treadmill

Looking to blast a ton of calories in just one hour? This challenging treadmill interval workout has your name all over it. Mixing up your pace every few minutes is a technique that helps blast belly fat and keeps things feeling fresh, so you don’t deal with the boredom that can come from a long treadmill workout.

Once you’ve finished this workout (and burned 630 calories!), be sure to drink plenty of water, and take ample time to stretch out and cool down. Try this postrun yoga sequence that will show your whole body some love after it’s worked so hard for you. Before starting the workout, be sure to warm up with some dynamic stretches and a three-to-five-minute jog.

Time Pace (MPH) Calories Burned*

0:00-5:006.0455:00-9:006.6409:00-11:007.52211:00-15:006.03615:00-17:008.52617:00-22:006.04522:00-24:007.52224:00-28:006.01828:00-30:007.52230:00-33:006.02733:00-35:008.52635:00-37:006.03637:00-39:007.02039:00-43:006.03643:00-45:006.62045:00-47:008.52647:00-50:006.02750:00-52:007.52252:00-55:006.63055:00-60:006.045

*Calories-burned calculations are based on a 130-pound woman

Keep this workout handy with you at the gym, and print out an image-free version here!

Image Source: POPSUGAR Photography

Burn Over 600 Calories on the Treadmill

Looking to blast a ton of calories in just one hour? This challenging treadmill interval workout has your name all over it. Mixing up your pace every few minutes is a technique that helps blast belly fat and keeps things feeling fresh| so you don’t deal with the boredom that can come from a long treadmill workout.

Once you’ve finished this workout (and burned 630 calories!)| be sure to drink plenty of water| and take ample time to stretch out and cool down. Try this postrun yoga sequence that will show your whole body some love after it’s worked so hard for you. Before starting the workout| be sure to warm up with some dynamic stretches and a three-to-five-minute jog.

Time Pace (MPH) Calories Burned*

0:00-5:006.0455:00-9:006.6409:00-11:007.52211:00-15:006.03615:00-17:008.52617:00-22:006.04522:00-24:007.52224:00-28:006.01828:00-30:007.52230:00-33:006.02733:00-35:008.52635:00-37:006.03637:00-39:007.02039:00-43:006.03643:00-45:006.62045:00-47:008.52647:00-50:006.02750:00-52:007.52252:00-55:006.63055:00-60:006.045

*Calories-burned calculations are based on a 130-pound woman

Keep this workout handy with you at the gym| and print out an image-free version here!

Image Source: POPSUGAR Photography