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Try this effective 30-minute elliptical workout for an overall burn!

July 31, 2014

Some days, it feels like there are too many items on the to-do list and not enough time in the day to achieve them all. When this happens, it can be easy to brush off the day’s workout session as a priority, but it’s actually more important on these crazy days to squeeze in some exercise. Physical activity is a great natural way to relieve stress, which often runs high when life gets chaotic. Allowing yourself a brief slot of “me time” is crucial in not getting burned out on everything else you’re trying to achieve. What’s more, many studies have shown that exercise releases feel-good hormones called endorphins to improve your possibly cranky moods. It also helps you sleep better, which is important for proper functioning the next day as well as fitting in an effective workout. Luckily, sometimes all you need is 30 minutes during your lunch hour or after work to hop on commercial fitness equipment and get your sweat on. If commercial ellipticals are your favorite option for cardio, try this high intensity, half-hour elliptical workout plan from Fitsugar that will leave you feeling great: Keep in mind that SPM means strides per minute, which may also be marked as RPM (revolutions per minute). Warm up

  • 0:00 to 3:00 minutes
    • resistance level: 3
    • SPM: 130
  • 3:00 to 5:00 minutes
    • resistance level: 3
    • SPM: 150

Workout

  • 5:00 to 7:00 minutes – no hands
    • resistance level: 5
    • SPM: 150
  • 7:00 to 9:00 minutes – hands pull the handlebars
    • resistance level: 7
    • SPM: 170
  • 9:00 to 11:00 minutes – no hands
    • resistance level: 5
    • SPM: 150
  • 11:00 to 13:00 minutes – hands pull
    • resistance level: 9
    • SPM: 170
  • 13:00 to 15:00 minutes- no hands
    • resistance level: 5
    • SPM: 140
  • 15:00 to 16:00 minutes – hands pull
    • resistance level: 7
    • SPM: 200
  • 16:00 to 18:00 minutes – run backward holding handlebars
    • resistance level: 7
    • SPM: 130
  • 18:00 to 19:00 minutes – run forward, no hands
    • resistance level: 7
    • SPM: 150
  • 19:00 to 21:00 – hands pull
    • resistance level: 9
    • SPM: 170
  • 21:00 to 23:00 minutes – no hands
    • resistance level: 5
    • SPM: 130
  • 23:00 to 24:00 minutes – hands pull
    • resistance level: 7
    • SPM: 200
  • 24:00 to 26:00 minute – hands pull
    • resistance level: 5
    • SPM: 130

Cool down

  • 26:00 to 27:00 minutes
    • resistance level: 3
    • SPM: 120
  • 27:00 to 29:00 minutes – backward
    • resistance level: 3
    • SPM: 150
  • 29:00 to 30: minutes – forward
    • resistance level: 3
    • SPM: 110