like 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 recede of the handles while keeping your pace regular 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
130
Warm up
03:00-5:00
5
130
Warm up
05:00-10:00
5
140
Speed up
10:00-15:00
7
140
Backward
15:00-20:00
7
140
Forward
20:00-22:30
7
140
Push
22:30-25:00
7
140
Pull
25:00-30:00
5
140
No hands
30:00-35:00
3
130
wintry down
*SPM = strides per minute
Incline = 20 percentUse 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.
Related:
Beginner Runners,This Workout Is For You, and It Will Burn Over 300 Calories
Source: popsugar.com