WORKOUT:
OVERVIEW:
This 20-Minute Recumbent Elliptical Workout is broken up into 4 blocks of work singling out the lower body and the upper body with 2 separate Tabata’s, oh my! We will begin and end with a short warm up and cool down to get ready for this total body cardio challenge for the ages. Push (and pull) yourself to the limit with this cool and innovative way to challenge your heart, lungs and will power! Let’s ride!
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Workout Length |
20 Minutes |
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Workout Level |
All levels |
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Products Used |
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Trainer |
Workout Details:
Warm-Up
A proper warm-up is essential to get your muscles ready for the workout ahead. Start with a gentle warm-up to increase your heart rate and loosen up your joints. This will prepare your body for the more intense work to come, reducing the risk of injury.
Workout
Block 1: Lower Body Focus
- Lower Intensity: Tension at 1, 45-55 RPM
- Medium Intensity: Increase Tension to 4-6, 50 RPM
- High Intensity: Increase Tension to 7-8, 45-55 RPM
Block 2: Upper Body Tabata
- Low Intensity: Tension at 2, 45-55 RPM, relax shoulders
- High Intensity: Increase Tension to 7-8, 45-55 RPM
- Low Intensity: Tension at 2, focus on posture
Block 3: Total Body Challenge
- Low Intensity: Tension at 2, 55 RPM
- Medium Intensity: Increase Tension to 6, 45-55 RPM
- High Intensity: Increase Tension to 7, 45-55 RPM
Block 4: Strong Finish
- Medium Intensity: Increase Tension to 5-6, 45-55 RPM
- Low Intensity: Decrease Tension to 1, cool down with upper body stretches
Cooldown
After an intense workout, a cool-down is crucial to help your body recover. Lower the tension and RPM, allowing your heart rate to come down gradually. Finish with upper body stretches and shoulder rolls to release any remaining tension and improve your flexibility.
Conclusion
This 20-minute recumbent elliptical workout is designed to give you a full-body cardio experience in a short amount of time. By alternating between lower and upper body focus, and incorporating Tabata-style intervals, you'll challenge your cardiovascular system and build strength throughout your body. The varying intensity levels keep your heart rate elevated, maximizing calorie burn and improving your overall fitness.
Whether you're short on time or looking to add a new challenge to your routine, this workout delivers results. Hop on the elliptical and get ready to push yourself to new limits—let’s ride!
