Mix It Up: How to Use Indoor Cardio Machines
Burn, Baby, Burn!
Sample one of the high-intensity sessions that have made Annette Comerchero's group elliptical classes a hot ticket in Hollywood.
|0 to 2||3||3||Warm up, pedaling moderately, using arm levers.|
|2 to 10||10||10 to 20||Sprint for 90 seconds, engaging arm levers with resistance set at high; lower resistance and recover for 30 seconds. Repeat.|
|10 to 11||3||3||Recover at an easy pace.|
|11 to 15||1||10||Alternate pushing right lever for 1 minute with pushing left lever for 1 minute. Focus on making your arms do most of the work, rather than your legs.|
|15 to 17||1||10||Push arm levers using both hands.|
|17 to 19||1||10||Pull right lever for 1 minute, then left lever for 1 minute.|
|19 to 20||3||3||Recover at an easy pace.|
|20 to 23||7||7||Sprint for 45 seconds with hands on hips, keeping good form if possible (use arm levers to make it easier); recover for 15 seconds. Repeat.|
|23 to 24||3||3||Recover at an easy pace.|
|24 to 28||17 to 20||10 to 20||Do hill sprints: Stride as fast as you can for 30 seconds, then recover for 30 seconds, starting with ramp at 17; each minute, increase ramp and resistance until you hit 20.|
|28 to 30||1||1||Cool down.|
Originally published in FITNESS magazine, January 2014.
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