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!

Endurance Interval Pyramid Under Desk Elliptical Workout for Beginners
Workout Length: 20-Min
Workout Level: Beginner
Trainer: Sydney Eaton

WORKOUT DETAILS
🔥 0:00 | Intro

WARMUP
🔥 0:35 | Warmup: Chair Squats – 40 seconds
🔥 1:04 | Warmup: Head Rolls – 20 seconds
🔥 1:27 | Warmup: Head Tilts – 20 seconds
🔥 1:47 | Warmup: Shoulder Circles – 20 seconds
🔥 2:07 | Warmup: Side Stretches – 20 seconds
🔥 2:42 | Warmup: Easy Pace, Resistance 1 – 90 seconds

ENDURANCE INTERVAL PYRAMID, BRISK PACE
🔥 4:23 | Brisk Pace, Resistance 1 – 30 seconds
🔥 4:54 | Brisk Pace, Resistance 2 – 30 seconds
🔥 5:25 | Brisk Pace, Resistance 3 – 30 seconds
🔥 5:55 | Brisk Pace, Resistance 4 – 30 seconds
🔥 6:26 | Brisk Pace, Resistance 5 – 30 seconds
🔥 6:54 | Brisk Pace, Resistance 6 – 30 seconds
🔥 7:25 | Brisk Pace, Resistance 5 – 30 seconds
🔥 7:55 | Brisk Pace, Resistance 4 – 30 seconds
🔥 8:23 | Brisk Pace, Resistance 3 – 30 seconds
🔥 8:53 | Brisk Pace, Resistance 2 – 30 seconds
🔥 9:24 | Brisk Pace, Resistance 1 – 30 seconds
💨 9:53 | Rest

ENDURANCE INTERVAL PYRAMID FOR TIME, PACE OF CHOICE
🔥 10:54 | Endurance Interval 1, Resistance 4 (Pace of Choice) – 1 minute
💨 11:54 | Rest – 30 seconds
🔥 12:22 | Endurance Interval 2, Resistance 4 (Pace of Choice) – 2 minutes
💨 14:22 | Rest – 30 seconds
🔥 14:54 | Endurance Interval 3, Resistance 4 (Pace of Choice) – 3 minutes
💨 17:54 | Rest – 30 seconds
🔥 18:23 | Endurance Interval 4, Resistance 4 (Pace of Choice) – 2 minutes
💨 19:53 | Rest – 30 seconds
🔥 20:22 | Endurance Interval 5, Resistance 4 (Pace of Choice) – 1 minute
💨 21:23 | Rest

COOLDOWN
💨 21:40 | Cooldown: Nice & Easy Pace (Pace of Choice) – 1 minute
💨 22:46 | Cooldown: Seated Hamstring Stretch (Right Leg)
💨 23:17 | Cooldown: Seated Hamstring Stretch (Left Leg)
💨 23:36 | Cooldown: Overhead Stretch (Left Arm)
💨 23:50 | Cooldown: Overhead Stretch (Right Arm)

END WORKOUT


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FITNESS EQUIPMENT USED
► Magnetic Under Desk Elliptical Peddler Exerciser SF-E3872: https://bit.ly/SF-E3872

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