For a challenging elliptical workout that flies by, it's essential to mess around with the buttons on your machine. Many elliptical workouts focus on pedaling as fast as possible and keeping the incline steady, but this tough workout forces you to switch up the resistance and incline every few minutes, challenging your entire body - especially your butt.
If you're going to be listening to some workout music while you're moving through this workout, I highly recommend turning on Steve Winwood's "Higher Love" at minute 18. It will help you pedal backwards with gusto and keep a smile on your face - even as you're feeling the burn in your backside.
| Time | Resistance | Incline | SPM* | Notes |
|---|---|---|---|---|
| 0:00-05:00 | 4.0 | 5.0 | 130-140 | Warmup |
| 05:00-08:00 | 4.0 | 8.0 | 140-150 | |
| 08:00-10:00 | 5.0 | 10.0 | 140-150 | |
| 10:00-12:00 | 6.0 | 10.0 | 140-150 | |
| 12:00-14:00 | 7.0 | 12.0 | 130-140 | |
| 14:00-16:00 | 8.0 | 12.0 | 130-140 | |
| 16:00-18:00 | 9.0 | 12.0 | 130-140 | |
| 18:00-20:00 | 10.0 | 15.0 | 130-140 | Pedal Backwards |
| 20:00-22:00 | 9.0 | 15.0 | 120-130 | Pedal Backwards |
| 22:00-25:00 | 7.0 | 12.0 | 130-140 | |
| 25:00-27:00 | 5.0 | 8.0 | 140-150 | |
| 27:00-30:00 | 4.0 | 5.0 | 120-130 | Cooldown |
*SPM = strides per minute
Click here for an image-free printable version of this elliptical incline workout to keep on hand.
from POPSUGAR Fitness http://ift.tt/1GjHNR2
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