30 min Elliptical Max Calories

What?  Eliptical machine?  That is crossfit blasphemy!

I agree, the elliptical machine is a globo gym certified, completely non-functional torture device.  However, my crappy little globo gym does not have a rowing machine, and I flat out refuse to get on a tread-mill due to previous injuries, so there isn't a lot left

Please note: I do not consider this a Crossfit workout.  This workout is more like "greasing the groove", but instead of targeting a movement or muscle group, you're targeting your cardiovascular system.  Part of my mentality on Crossfit is to find anyway possible to abuse your body, and sure enough you can do it with the Ellipitcal machine.

I use an elliptical machine that has the handle bars, it definitely works out more of your body than if you just use your legs.

The goal of this workout is to churn out as many calories as you can in 30 minutes, so hopefully you can input your weight and age into your machine.  I like to use a handy Interval function on my elliptical machine, that does 2 minutes of low intensity work followed by 2 minutes of high intensity work.  If you do not have an interval function, you can throw your machine into manual mode and adjust the resistance yourself.  In theory, you can do anything you want for 30 minutes on the machine, as long as you try to max out calories.

I alternate between resistance level 8 and 14, 15 or 16 right now, but I will play with the resistance settings in an attempt to churn more calories.

With the prelude and justification out of the way, here are my results:

30 minutes
7 high intensity 2 minute intervals - 14,15,15,15,15,15,15
8 low intensity 2 minute intervals - 8,8,8,8,8,8,8,8
Calories: 403