To Lose 10 Pounds In A WEEK = Do This Elliptical Workout

Weight Loss Tip:Write down what you eat, keeping a food journal helps you pin point your eating pattern and will enable you to easily modify it. You will also be able to keep track of your calorie count. If possible, have your Registered Dietitian or doctor to review your journal to help you come up with a more healthy diet plan.

More Elliptical Workouts:

You can download a printable version of this workout along with the mp3 for motivation here:

This is a basic 30 minute elliptical workout based on the 30-20-10 rest pyramid (that I invented). It's very intense but that's what you need if you want to lose weight REAL FAST and keep it off for good!

If you do not have e an elliptical then just follow along with this workout on your treadmill, bike, glider or etc OR… you can even do it while running in place, jump rope or jumping jacks.

QUICK TIP: wear a weight vest or add 10% of your body weight to lose weight EVEN faster with this elliptical workout so for example… If you weigh 200 pounds then wear a 20 pound weight vest or use a book bag filled with weights because the more you weight = the more calories you will burn.

Here's the full workout laid out for you…

Go all out on the elliptical for 30 seconds
*****REST 30 seconds
Go all out on the elliptical for 30 seconds
*****REST 20 seconds
Go all out on the elliptical for 30 seconds
*****REST 10 seconds
Go all out on the elliptical for 30 seconds
*****REST 10 seconds
Go all out on the elliptical for 30 seconds
*****REST 20 seconds
Go all out on the elliptical for 30 seconds
*****REST 30 seconds
Go all out on the elliptical for 30 seconds
*****REST UP TO 1 Minute and repeat 1-to-3 times

Each set last 5 ½ minutes so do at least 2 sets for a 13 minute workout and as you get in shape do 3+ sets and as for losing 10 pounds ASAP…

Do this 30 minute workout 2 times a day (morning & evening) 3-to-4 days a week along with doing the diet at or simply go here:

And NO. you don't have to use any resistance level but in the workout you see me doing the resistance is set on the basic 3 (out of 10) but whatever resistance level you use I recommend that you don't set it too high and not to set it so low that you can't control how fast your legs move.

I'm also going at least 200 SPM (strides per minute) the entire workout which is about 80% of my max speed of 250-to-275 SPM but in the elliptical workout above I think was always over at least 220 SPM for the entire workout.

To get the best elliptical workout you can you want to do the same thing and stay at or over 80% of your max SPM the entire workout. TO get your max SPM just go all out as fast as you can for 15 seconds on the elliptical and then take that number and multiply it by .8

For example if your max SPM is 150 then 120 would be 80% and you want to stay over that the whole workout.

See my other elliptical workout here:

More Elliptical Workouts:
10 minute Elliptical Workout:

32 minute, 747 calorie burning Elliptical Workout:

Jay-z Elliptical workout:

You can download a printable version of this workout along with the mp3 for motivation here:

I'm Adrian Bryant & I'm the guy who created to help you look good naked. See the people I've already helped look good naked here:


Written by bodyfat52


  1. You need to make the breaks 20 minutes. Just Kidding ha ha ha
    I started at 267 pounds 2/10/2017  over a month ago. I am now at 251 3/29/2017 Yahoo.
    My goal is to make the low 230’s.

  2. completed the challenge on the second try with a few extra seconds on of rest with the pause button. Thanks!

  3. Alright. No more killing my ego on the elliptical watching others use machines so I can get an idea of wth I’m gonna do next. I’m taking this with me when I go next time. Operation: Wedding Workout 2.0 is underway! Thanks for this and thank you for talking THE ENTIRE TIME!!! It helps for those that need that push every.single.step.of.the.way. 😉

  4. oh my goodness! this is my second time working out with this video. first time I made it up to about 6 minutes in. and I was tired optimistic but tired. today because my kids cooperated lol I pulled through the whole thing! I want to say I’m dead tired and exhausted but I actually feel really good! I’m very much looking forward to continuing with this video and helping me be more healthy.

  5. How come no one talking about how sore you’ll be after the first time you do this workout? Did this workout on Thursday, it’s now Saturday and I can’t go a flight of stairs.

    Granted I was doing 16 mph during each burst

  6. Wow just wow, thank you so much for this motivational video. I just started working out and this video right here motivates the hell out of me when I’m on the elliptical, again thank you for this awesome video!!!

  7. Surely you are better off doing this on eliptical machine that uses you arms as well to burn more fat? Or is that not necessary?

  8. Should we do this on a fairly low resistance level to be able to push really fast like you do?

  9. Adrian should do it every other day 2x a day? or can i do it 4 days in a row 2x a day with 3 days off? I have been doing the work out. for almost 2 weeks and the scale is not moving, but i feel alot better.

  10. I’m sweating buckets!!! Great workout! Right about the time I saw I wasn’t getting the distance and calories burned I normally get, you said ‘it’s not about that, it’s about the intensity’. Thank you for that and I agree because right now my body is saying ‘way better workout than the usual, thank you!’ I’ll be hanging with this video and using your weight loss plan for the next week. My weight loss emergency is winning my DietBet game next Sunday!

  11. I’ve been going to the gym for almost a month now, I’ve been extremely consistent and eating well and haven’t seen a difference on the scale or my body. Gonna try this workout tomorrow.

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