Elliptical Trainer Interval Workout
This elliptical trainer interval workout helps you burn more calories by alternating high intensity intervals with low intensity recovery periods. For the high intensity intervals, you'll increase your resistance and/or ramps (depending on the type of machine you're using) until you feel you're working out of your comfort zone, but not so hard that you can't catch your breath. The recovery intervals allow you to lower your heart rate to a comfortable place. The settings listed are only suggestions, so modify the workouts according to your fitness level. You can use this Perceived Exertion Scale to determine whether you're working at the suggested perceived exertion levels. If you have any medical conditions or injuries, check with your doctor before trying this workout..
| TIME | Resistance/Level | Perceived Exertion |
|---|---|---|
| 5 min | Warm up at an easy resistance (Level 2) | 4 |
| 1 min | Level 4-5 | 5 |
| 1 min | Level 8-10 | 7-8 |
| 2 min | Level 4-5 | 5 |
| 2 min | Level 8-10 | 7-8 |
| 1 min | Level 4-5 | 5 |
| 1 min | Level 9-11 | 8 |
| 2 min | Level 4-5 | 5 |
| 2 min | Level 8-10 | 7-8 |
| 1 min | Level 4-5 | 5 |
| 1 min | Level 9-11 | 8-9 |
| 2 min | Level 4-5 | 5 |
| 2 min | Level 8-10 | 8 |
| 3 min | Level 5 - Steady state | 6 |
| 1 min | Level 4-5 | 5 |
| 2 min | Level 8-10 | 8 |
| 2 min | Level 4 | 5 |
| 4 min | Level 5 - Steady state | 6 |
| 5 min | Cool down - easy pace and resistance | 4 |
| Total Workout Time: 40 min |
