The general idea is to switch from forward to backward motion every 5 minutes. You will increase the resistance every 5 or 10 minutes starting at level 5 and ending at level 11. If this is too much resistance for you, start out lower. The point is to build on it as you go. In addition, you will increase your speed. The first 4 minutes of each 5 minute set you will go at a moderate speed. The last minute of each 5 minute set you will go as fast as you can. For me, that is above 70 rotations per minute.

Forward – Level 5

4 minutes – Above 60 RPMs

1 minute – Above 70 RPMs (Go as fast as you can)

Backward – Level 7

4 minutes – Above 60 RPMs

1 minute – Above 70 RPMs

Forward – Level 9

4 minutes – Above 60 RPMs

1 minute – Above 70 RPMs

Backward – Level 9

4 minutes – Above 60 RPMs

1 minute – Above 70 RPMs

Forward – Level 11

4 minutes – Above 60 RPMs

1 minute – Above 70 RPMs

Backward – Level 11

4 minutes – Above 60 RPMs

1 minute – Above 70 RPMs

Take a minute or two to cool down before getting off of the machine. This workout always burns between 375 and 400 calories for me depending on how fast I go. If I can squeeze in another 10 minutes, I repeat the last set at level 11 or at level 9.