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 [1]. 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 [2] of this workout to keep handy at the gym.
