When it is hot and humid, the gym beats skipping a workout for weather-related reasons. The elliptical with moving handles can provide a full-body workout: arms, legs, and core. I like to change it up on the elliptical to take full advantage of the versatile machine, and this workout does just that.
When you let go and work with no hands, focus on your core. Place your hands on your hips and keep the movement as smooth and steady as possible. Using the the handles in different ways will challenge your upper body. Push the handles to work your chest more, and pull the handles with focus more on your back. When the workout simply says "hands," move your arms fully with power to get your upper body working with your lower body. Going backwards on the elliptical is a nice way to focus on the glutes and hamstrings working.
Check out the workout.
| Time | Level | SPM* | Details |
| 00:00-03:00 | 3 | 130 | Warmup |
| 03:00-05:00 | 3 | 150 | Warmup |
| 05:00-07:00 | 5 | 150 | No hands |
| 07:00-09:00 | 7 | 170 | Hands — Pull |
| 09:00-11:00 | 5 | 150 | No hands |
| 11:00-13:00 | 9 | 170 | Hands — Push |
| 13:00-15:00 | 5 | 140 | No hands |
| 15:00-16:00 | 7 | 200 | Hands |
| 16:00-18:00 | 7 | 130 | Backwards with hands |
| 18:00-19:00 | 7 | 150 | Forward no hands |
| 19:00-21:00 | 9 | 170 | Hands — Push |
| 21:00-23:00 | 5 | 130 | No hands |
| 23:00-24:00 | 7 | 200 | Hands |
| 24:00-26:00 | 5 | 130 | Hands |
| 26:00-27:00 | 3 | 120 | Cooldown |
| 27:00-29:00 | 3 | 120 | Backwards |
| 29:00-30:00 | 3 | 110 | Cooldown |
*SPM = Stride per minute
Set incline to 20 to 30 percent
I found it challenging to keep my SPM at 170 with the level set to nine, but it felt great to push myself. Try it and let me know what you think. You can print this workout and take it to the gym.
Cyberjammies
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Pringle
i'll have to try this - i'm always looking for new ways to switch up my cardio since it's my least favorite part of working out!
1I have an elliptical at home and I dread using it! I go crazy after 15 minutes on it. It's so much easier for me to go for a run but with my knee recuperating from runner's knee, my PT says to use the Elliptical for now. I'll have to try this workout; maybe it will make me want to do it. It's seriously the only part of my weekly workout regime that I don't enjoy.
2fav exercise ev
3Yay! I have exhausted the last batch of elliptical routines and I'm looking for something new. Thanks.
4this is almost like the "personal trainer" setting on the elliptical i use at the gym. i love it! makes it so much easier to get through a long work out on the elliptical, otherwise i'd get too bored.
5i've used the elliptical but quit and starting running which I feel is more like a cardio all body workout. but i might have to go back bc my knees are killing me.
6I just take it up to Level 12 on the Hill Profile on the Life Fitness elliptical.....I've finally worked my way up to it and ushing to go even harder.
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