Endurance Interval Pyramid Under Desk Elliptical Workout for Beginners

Endurance Interval Pyramid Under Desk Elliptical Workout for Beginners

WORKOUT:

OVERVIEW:

Get your heart pumping and increase blood flow with this 20-minute endurance-based workout on your under desk elliptical! This workout includes longer intervals, and periods of work at higher resistances to help you increase your endurance and mix up your regular under desk elliptical workouts. You could also use an under-desk bike or recumbent bike to complete this workout. Grab your equipment, and let’s do this!

Workout Details

WARMUP
Warmup: Chair Squats – 40 seconds
Warmup: Head Rolls – 20 seconds
Warmup: Head Tilts – 20 seconds
Warmup: Shoulder Circles – 20 seconds
Warmup: Side Stretches – 20 seconds
Warmup: Easy Pace, Resistance 1 – 90 seconds

ENDURANCE INTERVAL PYRAMID, BRISK PACE
Brisk Pace, Resistance 1 – 30 seconds
Brisk Pace, Resistance 2 – 30 seconds
Brisk Pace, Resistance 3 – 30 seconds
Brisk Pace, Resistance 4 – 30 seconds
Brisk Pace, Resistance 5 – 30 seconds
Brisk Pace, Resistance 6 – 30 seconds
Brisk Pace, Resistance 5 – 30 seconds
Brisk Pace, Resistance 4 – 30 seconds
Brisk Pace, Resistance 3 – 30 seconds
Brisk Pace, Resistance 2 – 30 seconds
Brisk Pace, Resistance 1 – 30 seconds
Rest

ENDURANCE INTERVAL PYRAMID FOR TIME, PACE OF CHOICE
Endurance Interval 1, Resistance 4 (Pace of Choice) – 1 minute
Rest – 30 seconds
Endurance Interval 2, Resistance 4 (Pace of Choice) – 2 minutes
Rest – 30 seconds
Endurance Interval 3, Resistance 4 (Pace of Choice) – 3 minutes
Rest – 30 seconds
Endurance Interval 4, Resistance 4 (Pace of Choice) – 2 minutes
Rest – 30 seconds
Endurance Interval 5, Resistance 4 (Pace of Choice) – 1 minute
Rest

COOLDOWN
Cooldown: Nice & Easy Pace (Pace of Choice) – 1 minute
Cooldown: Seated Hamstring Stretch (Right Leg)
Cooldown: Seated Hamstring Stretch (Left Leg)
Cooldown: Overhead Stretch (Left Arm)
Cooldown: Overhead Stretch (Right Arm)

END WORKOUT

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