
Spending 30 minutes on the elliptical day in and day out can become pretty mundane. Not to mention, repeating the same workout every day will yield diminishing returns in terms of the results you see in your training. Spice up your elliptical workout with an interval workout once a week for a more interesting workout and a jolt to your body.
The Precor Elliptical comes with a few pre-programed workouts for you to choose from, but if you want to follow this workout, select the “manual” setting and adjust the resistance yourself.
Warm Up
It’s important to begin any workout with a warm up to ease your muscles into exercise.
- Start by setting the resistance at level 5, and pedal at 130 strides per minute (spm) for 5 minutes.
- Next, increase your spm to 150 and the resistance to 7 and warm up your core by going hands-free for 2 minutes.
- Now switch gears and pedal backwards for 2 minutes at a reduced resistance of 5 and speed of 130-140 spm.
Interval 1
By now your heart rate should be elevated and it’s time to get down to business.
- Increase the resistance to 8 and ramp up your speed to 170 spm for 2 minutes.
- Rest for 1 minute*
- Increase the resistance back up to 8 and your speed to 180 spm for 90 seconds.
- Rest for 90 seconds.
- Sprint at a resistance of 8 and speed of 190 spm for 30 seconds.
- Rest for 2 minutes.
*Rest at a resistance of 7 and spm of 140
Interval 2
Your second interval will be shorter, but higher in intensity.
- Increase the resistance to 8 and your speed to 190 spm for 1 minute.
- Rest for 1 minute*
- Increase the resistance to 8 and your speed to 200 spm for 30 seconds.
- Rest for 90 seconds
- Increase the resistance to 8 and your speed to 210 spm for 30 seconds.
- Rest for 2 minutes
- Increase resistance to 8 and your speed to 190 spm for 1 minute.
*Rest at a resistance of 7 and spm of 130
Cool Down
- Decrease the resistance level to 5 and pedal at 140 spm for 2 minutes.
- Pedal in reverse at a resistance level of 5 and speed of 130 spm for 2 minutes.
- Keeping the resistance level at 5, finish your cool down at 130 spm for 2 minutes.
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