What did we do before interval workouts? Alternating between quick boosts of pushing our bodies to the max with longer periods of recovery can make it easier to commit to a long workout on the elliptical — and it doesn't hurt that it blasts away belly fat. This easy-to-follow interval plan keeps things interesting, fast-paced, and challenging from start to finish. The 45 minutes will truly fly by!
Time | Resistance | SPM* | Notes |
---|---|---|---|
00:00-05:00 | 3 | 130-140 | Warmup |
05:00-08:00 | 5 | 140-150 | |
08:00-09:00 | 7 | 160-170 | Sprint |
09:00-12:00 | 5 | 150-160 | |
12:00-13:00 | 8 | 160-170 | Sprint |
13:00-16:00 | 6 | 140-150 | |
16:00-17:00 | 9 | 160-170 | Sprint |
17:00-20:00 | 5 | 150-160 | |
20:00-21:00 | 7 | 170-180 | Sprint |
21:00-24:00 | 5 | 140-150 | |
24:00-25:00 | 8 | 170-180 | Sprint |
25:00-28:00 | 6 | 150-160 | |
28:00-29:00 | 9 | 170-180 | Sprint |
29:00-32:00 | 5 | 140-150 | |
32:00-33:00 | 7 | 160-170 | Sprint |
33:00-36:00 | 6 | 140-150 | |
36:00-37:00 | 8 | 170-180 | Sprint |
37:00-40:00 | 5 | 150-160 | |
40:00-45:00 | 3 | 130-140 | Cooldown |
*SPM = strides per minute
Incline = 20 percent
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