dimanche 18 octobre 2015
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 |
|---|---|---|---|
| 00:00-3:00 | 3 | 130 | Warmup |
| 03:00-5:00 | 6 | 140 | |
| 05:00-08:00 | 7 | 140-150 | |
| 08:00-09:00 | 8 | 190-200 | Sprint |
| 09:00-12:00 | 6 | 150-160 | |
| 12:00-13:00 | 8 | 190-200 | Sprint |
| 13:00-16:00 | 6 | 140-150 | |
| 16:00-17:00 | 8 | 190-200 | Sprint |
| 17:00-20:00 | 5 | 140-150 | |
| 20:00-21:00 | 6 | 190-200 | Sprint |
| 21:00-24:00 | 7 | 150-160 | |
| 24:00-25:00 | 5 | 190 | Sprint |
| 25:00-28:00 | 6 | 150 | |
| 28:00-31:00 | 7 | 160-170 | |
| 31:00-32:00 | 8 | 190-200 | Sprint |
| 32:00-35:00 | 6 | 160-170 | |
| 35:00-38:00 | 7 | 140-150 | |
| 38:00-39:00 | 8 | 190-200 | Sprint |
| 39:00-42:00 | 6 | 150-160 | |
| 42:00-43:00 | 7 | 190-200 | Sprint |
| 43:00-46:00 | 6 | 140-150 | |
| 46:00-47:00 | 8 | 190-200 | Sprint |
| 47:00-50:00 | 6 | 140-150 | |
| 50:00-51:00 | 7 | 190-200 | Sprint |
| 51:00-54:00 | 5 | 150-160 | |
| 54:00-55:00 | 8 | 190 | Sprint |
| 55:00-60:00 | 4 | 130-140 | Cooldown |
*SPM = Strides per minute
Incline = 20 percent
Click here for a printable version of this workout to keep handy at the gym.
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