Tuesday, July 8, 2014

30 Minute Elliptical Workout (Fat Burn)

Photo Credit: Jenny 

I love the elliptical. It has helped me to build up strength and stamina to run four miles without impacting my knees and ankles. A few years ago, I could barely even run two miles let alone use the levels 10, 12 and 14 on the elliptical. Instead of doing the elliptical for 30 minutes at the same pace, try changing your resistance every minute. It will burn more fat and raise your heart rate. I know that I am not working hard enough when I have not built up a sweat.

This is a hard workout, but it is good for your cardio circulation and losing weight. If you are new to the elliptical, change your resistance from levels 1-7. If you are not new to the elliptical, I change my resistance from levels 6-14. You should only be at the maximum resistance for no more than 4 minutes. This workout has you at level 7 and 8 for no more than 3.5 minutes.

Warm up
0:00-1:00 Level 1
1:00-3:00 Level 2
3:00-5:00 Level 3
Work time: Let's do this! 
5:00-6:00 Level 4
6:00-7:30 Level 5
7:30-8:30 Level 6
8:30-9:00 Level 7: Push as hard as you can! Don't think about how hard it is. Think about the amazing effect this workout will have on your body.
9:00-11:00 Level 4
11:00-12:00 Level 6
12:00-12:30 Level 7: Go! Go! Go!
12:30-13:30 Level 2
13:30-15:00 Level 4
150:00-16:00 Level 5
16:00-17:00 Level 6
17:00-17:30 Level 7: Give it all you got!
17:30-18:00 Level 8
Your heart should be bursting, but keep pumping. You are more than halfway through.
18:00-19:00 Level 2
19:00-21:00 Level 4
21:00-23:00 Level 5
23:00-24:00 Level 6
24:00-25:00 Level 7 The last big push (You can do this for a whole minute)
25:00:25:30 Level 8 (30 more seconds)
25:30-27:00 Level 4
Cool Down 
27:00-28:00 Level 3
28:00-30:00 Level 1
Yay you made it! Congrats

Calories burned: 200+ (for a small person) but many calories are burned throughout the day because of the alternating resistances. You can really burn up to about 400-500 calories depending on how hard you go and how long you use the elliptical.

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