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If your summer vacation means an internship, full-time position, or even a vacation where your workout time is tight, this half an hour elliptical workout is your workout made in heaven. It has all the muscle burning qualities of a full 45-minute to 1-hour workout, but expedited over your lunch break!

 

On the left is your time, in the middle is your resistance level which is manually adjusted, and if your elliptical includes a SPM measure (strides per minute) you can keep pace with the estimates on the far right:

  • (warm up) 0-3:00, resistance level 3, 130 strides per minute
  • 3-5:00, resistance level 6, 140 strides per minute
  • 5-8:00, resistance level 7, 140-150 strides per minute
  • (sprint) 8-9:00, resistance level 8, 190+ strides per minute
  • 9-12:00, resistance level 6, 150 strides per minute
  • (sprint) 12-13:00,resistance level 8, 190+ strides per minute
  • 13-16:00, resistance level 7, 140 strides per minute
  • (sprint) 16-17:00, resistance level 8, 190+ strides per minute
  • 17-20:00, resistance level 6, 140 strides per minute
  • (sprint) 20-21:00, resistance level 7, 190+ strides per minute
  • 21-24:00, resistance level 6, 150 strides per minute
  • (sprint) 24-25:00, resistance level 8, 190+ strides per minute
  • 25-28:00, resistance level 6, 140 strides per minute
  • (cool down) 28-30:00, resistance level 4, 140 strides per minute

 

As always, make sure to cool down with gentle yoga, stretching, or walking it out on the treadmill.

 

 

What do you think?

Have you tried this workout? What is your favorite way to shred it on the elliptical machine? Share with us by leaving a comment below!

Anna Patrick Author: Anna Patrick

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