Save time at the gym and power up your cardio to do double duty with this elliptical workout. Upping the incline on the machine targets the glutes and hamstrings while raising your heart rate. That's right! You can torch some serious calories while toning your backside. Remember, pressing through your heels when you're on the elliptical will make the glute muscles work even more.
*SPM = Strides Per Minute
Click here for an image-free, printable version of the workout to take to the gym!
| Time | Resistance | Incline | SPM* |
|---|---|---|---|
| 0:00 to 2:30 | 3.0 | 5.0 | 110 to 130 |
| 2:30 to 5:00 | 5.0 | 7.0 | 120 to 130 |
| 5:00 to 10:00 | 9.0 | 11.0 | 130 to 140 |
| 10:00 to 15:00 | 9.0 | 13.0 | 130 to 140 |
| 15:00 to 20:00 | 9.0 | 15:00 | 130 to 140 |
| 20:00 to 25:00 | 11.0 | 15.0 | 120 to 130 / Go backward |
| 25:00 to 30:00 | 9.00 | 15.0 | 130 to 140 / Go forward |
| 30:00 to 32:30 | 5.0 | 5.0 | 120 to 130 |
| 32:30 to 35:00 | 3.0 | 5.0 | 120 to 130 |
from POPSUGAR Fitness http://ift.tt/1fcyJhC
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