Elliptical and Treadmill 45-Minute Workout
Double Duty: Two-Machine Cardio Workout
Feeling bored with your everyday cardio workout? Shake up your routine with this challenging 45-minute interval plan that uses two machines. Kick things off with a lengthy session on the low-impact elliptical trainer, and end on a strong note with a quick treadmill session to torch calories.
Elliptical
| Time | Resistance | SPM* | Notes |
|---|---|---|---|
| 00:00-03:00 | 3 | 130 | Warmup |
| 03:00-05:00 | 5 | 130-140 | |
| 05:00-07:00 | 6 | 140-150 | |
| 07:00-09:00 | 7 | 160-170 | |
| 09:00-10:00 | 8 | 190-200 | Sprint |
| 10:00-12:00 | 5 | 130-140 | |
| 12:00-14:00 | 7 | 140-150 | |
| 14:00-15:00 | 9 | 190-200 | |
| 15:00-17:00 | 6 | 140-150 | |
| 17:00-18:00 | 10 | 190-200 | Sprint |
| 18:00-20:00 | 7 | 140-150 | |
| 20:00-22:00 | 5 | 150-160 | |
| 22:00-23:00 | 9 | 190-200 | Sprint |
| 23:00-25:00 | 6 | 150-160 | |
| 25:00-27:00 | 5 | 160-170 | |
| 27:00-28:00 | 7 | 190-200 | Sprint |
| 28:00-30:00 | 3 | 140 |
*SPM = strides per minute
Incline = 20 percent
Treadmill
| Time | Speed | Incline | Notes |
|---|---|---|---|
| 00:00-03:00 | 4.5 | 2.0 | |
| 03:00-05:00 | 5.5 | 1.0 | |
| 05:00-06:00 | 8.0 | 1.0 | Sprint |
| 06:00-08:00 | 5.0 | 1.0 | |
| 08:00-10:00 | 5.5 | 1.0 | |
| 10:00-11:00 | 8.0 | 1.0 | Sprint |
| 11:00-13:00 | 5.5 | 1.0 | |
| 13:00-15:00 | 4.5 | 1.0 | Cooldown |
Click here for a printable version of this workout, so you can have it ready to go at the gym!
