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Elliptical Interval Workout

This elliptical interval workout is a great way to burn more calories, build more endurance and make your gym workouts less tedious.  For this workout, you'll alternate work sets and rest sets, each 1 minute long, with increasing levels of resistance.  Modify the workout as needed to fit with the type of machine you're doing, your fitness level and your goals and adjust your settings (ramps, resistance, etc.) to reach the suggested perceived exertion levels based on this perceived exertion scale.

Time Resistance Perceived Exertion
5 min. Warm up at an easy-moderate pace and resistance level 4-5
3 min. Baseline:  Stay at the same resistance level, increase your pace slightly to work at a moderate intensity.  This is your baseline. 5
1 min. Work set:  Stay at the same resistance level and go as fast as you can 7-8
1 min. Rest:  Increase resistance by 1 level and reduce speed back to baseline 5-6
1 min. Work set:  Stay at the same resistance level and go as fast as you can 7-8
1 min. Rest:  Increase resistance by 1 level and reduce speed back to baseline 5-6
1 min. Work set:  Stay at the same resistance level and go as fast as you can 8
1 min. Rest:  Increase resistance by 1 level and reduce speed back to baseline 5-6
1 min. Work set:  Stay at the same resistance level and go as fast as you can 8
1 min. Rest:  Increase resistance by 1 level and reduce speed back to baseline 5-6
1 min. Work set:  Stay at the same resistance level and go as fast as you can 8
1 min. Rest:  Increase resistance by 1 level and reduce speed back to baseline 5-6
1 min. Work set:  Stay at the same resistance level and go as fast as you can 8
1 min. Rest:  Increase resistance by 1 level and reduce speed back to baseline 5-6
1 min. Work set:  Stay at the same resistance level and go as fast as you can 8
1 min. Rest:  Increase resistance by 1 level and reduce speed back to baseline 5-6
1 min. Work set:  Stay at the same resistance level and go as fast as you can 8
1 min. Rest:  Increase resistance by 1 level and reduce speed back to baseline 5-6
1 min. Work set:  Stay at the same resistance level and go as fast as you can 9
1 min. Rest:  Increase resistance by 1 level and reduce speed back to baseline 5-6
1 min. Work set:  Stay at the same resistance level and go as fast as you can 9
1 min. Rest:  Increase resistance by 1 level and reduce speed back to baseline 5-6
1 min. Work set:  Stay at the same resistance level and go as fast as you can 9
1 min. Rest:  Increase resistance by 1 level and reduce speed back to baseline 5-6
5 min. Cool down at an easy resistance/pace 4-5
Total : 35 Minutes  
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