Instead of just going along steadily on the elliptical workout, add squat intervals to your cardio to really give your legs a workout. Here's how:
- Hop on the elliptical and warm-up for five minutes.
- Start pedaling backwards.
- Keeping your back straight and shoulders square, slowly let go of the hand rails.
- Once you feel comfortable, sink into a partial squat (not a full squat, just about three-fourths of the way down) while continuing to pedal. You'll know you're doing it because your thighs should really start burning.
- Try and hold the squat for 20-30 seconds. Work your way up to 60 seconds.
- Now pedal normally for a three minutes and repeat the squat intervals throughout your entire workout.
Fit's Tip: If you find yourself losing balance, you can lightly hold on. Just remember: The more you use your arms to hold on, the less of a workout you're getting.
Elemis
American Retro
Andy Warhol for Levi's
pretty sure you'd get some stares for doing this at the gym, but it sounds like a good workout.
1My trainer has me do these sometimes. Very effective exercise and nice change up! Not to dish the other poster but I'm the type who could give a crap what people think of my moves at the gym. Generally, the people gawking are the ones who aren't even breaking a sweat or doing any substantive exercise. Glute/hamstring raises aren't exactly ladylike but I still do them!
2Sounds too advanced for me.
3And I would stare, too, but simply out of admiration.
4I do this move on the elliptical too. It's challenging both forwards and backwards
I've never gotten any stares because it doesn't look weird.
5I would only do this on my Elliptical in the basement... and I use that when I'm too lazy to make it to the gym.
6I might try this. Hopefully, I won't fall off in the process, lol.
7I also do this with sprints. I'll drop my resistance down a bit (maybe 2 notches out of 20), and concentrate on going as fast as I can for 60 seconds, the first 30 back over my heels, the last 30 pushing with my toes. I recover for 30 seconds at that resistance, then back to my normal one, and 3 minutes later, back at it!
8I'm going to do this later! The eliptical just doesn't feel like a workout anymore. I cycle so much at the moment that I really have to work hard to break a sweat. =/
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