Elliptical 101
Sweat and Restore
Long day at the office? Get your blood flowing and heart pumping with this 20-minute introductory workout.
Elliptical 101: Sweat and Restore
TIME
(mins)
RESISTANCE*
CROSS
RAMP
2
4
10
Forward
2
5
10
Forward
2
7
10
Forward
2
5
10
Reverse
2
7
10
Reverse
2
7
12
Forward
2
5
14
Forward
2
5
16
Forward
2
5
8
Forward
2
5
8
Reverse
*Resistance and SPM settings should be adjusted
based on a user’s individual fitness level.
DIRECTION
Training tips:
• 
• 
• 
Push Quick Start to get moving.
Hold on to the moving handles for an additional challenge.
Breathe normally and reduce speed or resistance if the
challenge feels too great.
Boost your recovery:
De-stress and recover with these three stretches that will leave
you feeling rejuvenated:
• 
• 
• 
Standing calf stretch
Standing quadriceps stretch
Seated hamstring stretch