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Mix It Up: How to Use Indoor Cardio Machines

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Burn, Baby, Burn!

Sample one of the high-intensity sessions that have made Annette Comerchero's group elliptical classes a hot ticket in Hollywood.

Minutes Ramp Resistance Activity
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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