Elliptical Interval Workout

Intense Workout with One-Minute Intervals

Mixed race woman exercising in health club
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This elliptical interval workout is a great way to burn more calories, build more endurance, and make your gym workouts less tedious.

For this workout, you'll alternate between work sets and rest sets. Each set will be 1 minute long and each work set will have increasing levels of resistance. Be sure you know how to vary the settings on your elliptical before you begin this workout so it can go smoothly and you won't waste any of your workout time.

Modify the workout as needed to fit with the type of machine you're doing, your fitness level and your goals and adjust your settings (ramps, resistance, etc.) to reach the suggested perceived exertion levels based on this perceived exertion scale.

Elliptical Interval Workout

TimeResistancePerceived Exertion
5 min.Warm up at an easy-moderate pace and resistance level4-5
3 min.Baseline:  Stay at the same resistance level, increase your pace slightly to work at a moderate intensity.  This is your baseline.5
1 min.Work set:  Stay at the same resistance level and go as fast as you can7-8
1 min.Rest:  Increase resistance by 1 level and reduce speed back to baseline5-6
1 min.Work set:  Stay at the same resistance level and go as fast as you can7-8
1 min.Rest:  Increase resistance by 1 level and reduce speed back to baseline5-6
1 min.Work set:  Stay at the same resistance level and go as fast as you can8
1 min.Rest:  Increase resistance by 1 level and reduce speed back to baseline5-6
1 min.Work set:  Stay at the same resistance level and go as fast as you can8
1 min.Rest:  Increase resistance by 1 level and reduce speed back to baseline5-6
1 min.Work set:  Stay at the same resistance level and go as fast as you can8
1 min.Rest:  Increase resistance by 1 level and reduce speed back to baseline5-6
1 min.Work set:  Stay at the same resistance level and go as fast as you can8
1 min.Rest:  Increase resistance by 1 level and reduce speed back to baseline5-6
1 min.Work set:  Stay at the same resistance level and go as fast as you can8
1 min.Rest:  Increase resistance by 1 level and reduce speed back to baseline5-6
1 min.Work set:  Stay at the same resistance level and go as fast as you can8
1 min.Rest:  Increase resistance by 1 level and reduce speed back to baseline5-6
1 min.Work set:  Stay at the same resistance level and go as fast as you can9
1 min.Rest:  Increase resistance by 1 level and reduce speed back to baseline5-6
1 min.Work set:  Stay at the same resistance level and go as fast as you can9
1 min.Rest:  Increase resistance by 1 level and reduce speed back to baseline5-6
1 min.Work set:  Stay at the same resistance level and go as fast as you can9
1 min.Rest:  Increase resistance by 1 level and reduce speed back to baseline5-6
5 min.Cool down at an easy resistance/pace4-5
Total: 35 Minutes 

How did that feel? If you feel great, you can add work and rest sets next time and gradually increase the time you spend with this workout. Now hit the showers!

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