For a challenging elliptical workout that flies by, it's essential to mess around with the buttons on your machine. Many elliptical workouts focus on pedaling as fast as possible and keeping the incline steady, but this tough workout forces you to switch up the resistance and incline every few minutes, challenging your entire body — especially your booty.
If you're going to be listening to some workout music while you're moving through this workout, I highly recommend turning on Steve Winwood's "Higher Love" at minute 18. It will help you pedal backwards with gusto and keep a smile on your face — even as you're feeling the burn in your backside.
*SPM = strides per minute
Click here for an image-free printable version of this elliptical incline workout to keep on hand.
Sometimes, you head to the gym craving a treadmill run and arrive only to find all the machines full. Bummer! But remember: there are some creative ways to work around this situation. Instead of throwing in the towel and heading straight for the sauna, try this elliptical workout instead. To make this joint-friendly machine feel like running, don't hold the handles and pump like you do when you're running. Going hands-free on the elliptical is great for your core, and it might help you work on evening out your stride. We did throw in some reverse action at the end of the workout for your cooldown.
What did we do before interval workouts? Alternating between quick boosts of pushing our bodies to the max with longer periods of recovery can make it easier to commit to a long workout on the elliptical — and it doesn't hurt that it blasts away belly fat. This easy-to-follow interval plan keeps things interesting, fast-paced, and challenging from start to finish. The 45 minutes will truly fly by!
*SPM = strides per minute
Incline = 20 percent
Click here for an image-free printable so you can have this workout ready to go at the gym!
When you're swamped at work, putting in a full hour at the gym isn't always an option, but even the tightest schedules can squeeze in a 30-minute session. This fast-paced elliptical workout alternates between periods of pushing your body to the max with a short recovery, a great technique to make the most out of a quick, midday workout.
*SPM = Strides Per Minute
Incline = 20 percent
Click here for an image-free printable version of this elliptical interval workout.
Do you loathe the treadmill at the gym? You can still get in cardio on your own! Spend some time on the stationary bike and elliptical for this 30-minute cardio quickie. Both parts of the plan are interval workouts, which will build stamina and bust boredom. The next time you have a half hour to spare, head to the gym and try this plan.
Stationary Bike Routine
|00:00 - 05:00||3||Warmup|
|05:00 - 06:00||5 - 6|
|06:00 - 06:30||7 - 8||Sprint|
|06:30 - 07:30||3 - 5|
|07:30 - 08:30||5 - 6|
|08:30 - 09:00||7 - 8||Sprint|
|09:00 - 10:00||3 - 5|
|10:00 - 11:00||5 - 6|
|11:00 - 12:00||7 - 8||Sprint|
|12:00 - 15:00||3 - 4||Cooldown|
*RPE = Rate of perceived exertion (for explanation click here)
Keep reading for the elliptical portion of this plan.
By now, we all hopefully know that interval training rocks. Whether you're running, rowing, or swimming, playing with speed has multiple benefits. One way to push the interval envelope is to decrease the rest time between your bouts of sprinting. Shortening the recovery period pushes your anaerobic threshold and strengthens your cardiovascular system. Plus, it's fun to mix it up once in a while.
Our latest elliptical workout is 30 minutes of calorie-burning interval fun. Keep reading to check it out.
The elliptical is a mainstay in the gym for good reason: it's easy on the joints and it provides a great cardio and total-body workout. But, let's face it, the elliptical can also get pretty boring and repetitive. Instead of spending 30 mindless minutes on the machine, maximize your time with one of these 11 workouts. Whether you're a beginner, you're looking for a high-intensity interval workout, or you want to challenge different muscles groups, there's an elliptical workout for you. There's even one for those of you who love the treadmill!
- Booty workout: Target glutes and hamstrings by playing with the incline on the elliptical. This elliptical booty workout will help you tone your backside while also getting a good cardio workout. Target your glutes by focusing on keeping your heels down while on the machine.
- Core workout: To work your core while on the elliptical, just let go. Not using the handles in this elliptical core workout helps engage all the muscles of your core as you work harder to stay balanced on the machine. The faster you can go, the more you'll work your core in this.
- Just like the treadmill: For times when you can't find an empty treadmill at the gym, try this elliptical treadmill workout. The workout comes close to mimicking what running on a treadmill feels like and may even help even out your stride. To really feel like you're on a treadmill, don't hold onto the handles; keep your arms in a running position.
- Short on time: When you don't have a lot of time, try this short interval elliptical workout. It's only 22 minutes long (including warmup and cooldown) and features really short and effective intervals. Using quick intervals makes the workout intense and is great for burning calories.
- Beginner: If you're new to the elliptical machine — or working out in general — try this beginning elliptical workout. It uses all the different features of the machine, which gives you an idea of what it can do. By pedaling forward, you work your quads, and going backward targets the hamstrings and booty. Focus on pushing the handles to tone your chest, while pulling the handles will work your upper back. Challenge your core stability by letting go of the handles while keeping your pace steady.
If you have a hard time staying on the elliptical for a full hour, try out this elliptical plan with its own soundtrack. You'll be changing the speed and resistance on the machine with every new song, so there's no time to get bored and hop off. While there are a few songs to help you recover, the vast majority of the songs on this playlist keep things upbeat and fast-paced.
The elliptical gets a bad rap for not being as hardcore as other cardio machines, but as long as you're willing to put in the effort, this low-impact machine can provide a killer workout. Try out this hour-long elliptical plan that throws in minute-long sprints to get your heart rate up and the sweat pouring down, all while helping to blast away belly fat. During these sprint periods, your feet will be moving fast, so let go of the moving arm handles and hold on tight to the bar in front of you.
Keep reading for the full elliptical workout plan.