When time is of the essence this cardio workout will torch calories quickly and painlessly. This workout was designed for the elliptical with incline capability (the one without the arm motion). If you don't have access to an elliptical you can still do this workout on a treadmill and burn almost as many calories. Speed is determined by heart rate levels below. Formula for figuring that out is 220 - age x percentage indicated. Calculate your percentages before you get on the machine to make your workout easier and more efficient and don't worry if you can't stay at any particular interval for the amount of time required. If you are not at the level, just do what you can and work up to it.

Warm-up steady at level 3 incline 3 for 3 minutes at 65% of max
Challenge one at level 12 incline 5 for 1 minute at 75% of max
Steady interval at level 7 incline 3 for 1 minute at 65% of max
Challenge two at level 10 incline 3 for 2 minutes at 85% of max
Steady interval at level 5 incline 5 for 2 minutes at 75% of max
Challenge three at level 8 incline 1 for 3 minutes at 95% of max
Steady interval at level 3 incline 1 for 3 minutes at 75% of max
Challenge three at level 12 incline 5 for 3 minutes at 85% of max
Cool-down steady at level 3 incline 3 for 2 minutes at 65% of max

Be sure to stretch at least 5 minutes after this workout to prevent injuries, avoid tightness, and improve flexibility.

Turn up the calorie burn and boost motivation with Cardio Coach vol. 6