Do you want to improve your endurance and burn calories at the same time? Well, you’ve come to the right place! In today’s workout, we’ll be doing some intermediate timed intervals. We’ll increase the duration as we progress through the workout while maintaining a high-intensity speed.
So are you ready? Here we go!
Today’s Focus: Ascending Intervals
WARM UP: On and off elliptical
- 30 seconds leg swings (both sides)
- 30 seconds lateral leg swings (both sides)
- 30 seconds march in place
- 30 seconds forward lunges
- 30 seconds easy pace on elliptical (resistance 5)
- 30 seconds moderate pace on elliptical (resistance 24)
WORKOUT: On elliptical
Interval 1
- 1 minute moderate pace (resistance 7)
- 1 minute fast pace (resistance 20)
- 2 minutes moderate pace (resistance 7)
- 2 minutes fast pace (resistance 16)
- 3 minutes moderate pace (resistance 7)
- 3 minutes fast pace (resistance 14)
- 30 seconds easy pace (resistance 5)
Interval 2
- 30 seconds fast pace (resistance 24)
- 1 minute moderate pace (resistance 7)
- 1 minute fast pace (resistance 20)
- 2 minutes moderate pace (resistance 7)
- 2 minutes fast pace (resistance 16)
- 3 minutes moderate pace (resistance 7)
- 3 minutes fast pace (resistance 14)
COOLDOWN: On elliptical
- 4 minutes easy pace (resistance 5)
Congratulations! You did it. Hopefully you’re feeling tired and worn out after all that! Remember to hydrate and refuel your body.
If you missed the first workout from this series, you can find it here. When the series is over, you can find all of the workouts here. In the meantime, stay tuned for Elliptical Training: Workout 3!
To schedule this workout on your iFit enabled elliptical, click here.
Stay happy and fit!
Mecayla Ramsey
iFit Trainer
*Resistance values are based on equipment with a scale ranging from 1–26. All resistance ranges are recommendations. Feel free to adjust the values if you need to.
WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.
