FitSugar

Get It Up, Your Heart Rate, That Is: Short Elliptical Intervals

FitSugar — Wed, 21 Jan 2009 05:30:00 PST

I have said it before and no doubt I will say it again: If pressed for time, don't skip the gym altogether - just shorten your workout.
When you're pressed for time, use this quick elliptical workout I created. 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. Remember to work honestly within your rate of perceived exertion (RPE) and work between easy (1-3), medium (4-7), and hard (8-10) amounts of exertion.

To see the workout just

read more. Set incline to 20 percent and get working: Warm Up 00:00-03:00 Resistance 3 03:00-05:00 Resistance 5 Quicky Intervals For 5 minutes Resistance between 5 and 7 05:00-05:08, RPE 8-10 05:08-05:20, RPE 4-7 05:20-05:28, RPE 8-10 05:28-05:40, RPE 4-7 05:40-05:48, RPE 8-10 05:48-06:00, RPE 4-7 Repeat 4 more times Recover 10:00-12:00, level 7, Backward, RPE 3-4 Focus on your hamstrings Quicky Intervals For 5 minutes Resistance between 5 and 7 12:00-12:08, RPE 8-10 12:08-12:20, RPE 4-7 12:20-12:28, RPE 8-10 12:28-12:40, RPE 4-7 12:40-12:48, RPE 8-10 12:48-13:00, RPE 4-7 Repeat 4 more times Cool Down 17:00-20:00 level 5 20:00-22:00 level 3 To make the workout even more varied, focus on your arms powering the motion during the intervals on even minutes. Alternate with pushing versus pulling as you work your arms to balance the muscle of your upper body. Click here for printable version. Source

Get It Up, Your Heart Rate That Is: Quickie Elliptical

FitSugar — Wed, 10 Sep 2008 05:30:00 PDT

The elliptical is a great way to get in a quick cardio workout that is easy on your joints. It is a versatile machine too and you can reverse directions with ease. When I work out on an elliptical, I like to challenge my core by avoiding the handles. This little routine is no exception and only has you pushing the handles for a couple of intense sprints. This half hour workout is fun and will definitely help you get your heart rate up.

To see the workout, just

Get It Up, Your Heart Rate, That Is: Busy Body Elliptical Workout

FitSugar — Wed, 06 Aug 2008 05:30:00 PDT

The elliptical is an endlessly versatile piece of cardio equipment. To keep myself occupied on this joint-friendly machine, I like to stay busy. The anticipation of changing direction, speed, and resistance makes this 40-minute workout fly by. There are a couple of sprint intervals indicated in the chart by the number of strides, or steps, you take per minute. Watching that count ensures that I maintain my speed. To work my core, I like going hands-free on the elliptical, too. And finally, going backward on the elliptical is a great way to work the back of my legs, which could always use a little extra toning.

To check out the workout, just

Get It Up, Your Heart Rate That Is: Don't Resist the Elliptical

FitSugar — Mon, 21 Apr 2008 03:30:00 PDT

The elliptical is a great way to get in a quick cardio workout that is easy on your joints. This little routine stresses resistance rather than incline so if you're using an elliptical that enables you to adjust the incline/ramp, just keep it at a moderate level during the entire workout.

Time	Resistance	Speed	RPE
00:00-05:00	3	Slow	2-3
05:00-07:30	5	Medium	4-5
07:30-10:00	5	Fast	6-7
10:00-12:30	7	Medium	6-7
12:30-15:00	7	Fast	8-9
15:00-17:30	9	Medium	6-7
17:30-20:00	9	Fast	8-9
20:00-25:00	10	Fast	8-9
25:00-30:00	3	Slow	2-3

Fit's Tip: If it seems too easy or too hard, pay attention to your RPE and adjust the resistance from there.

Source

Get It Up, Your Heart Rate That Is: Elliptical

FitSugar — Mon, 07 Apr 2008 09:30:00 PDT

Sometimes, you feel like a treadmill run. You get to the gym and all the treadmills are full. While that is a big bummer, 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 routine instead. To make the elliptical feel like running, try not to use your hands at all and just let your arms pump like they would when you're running. This is a great workout for your core, and it might help you work on evening out your stride. Also, to mimic running as much as possible, going in reverse is saved for the cool down at the end.

To check out the workout, just

Get It Up, Your Heart Rate That Is: Elliptical Core Workout

FitSugar — Tue, 08 Jan 2008 04:00:00 PST

A lot of us use the Elliptical machine for major calorie burning results because it can work your arms and legs. But, don't always hold on. Letting go of the handles will allow you to work your core as you try and stay balanced. Try and go fast during this routine and only hold on to the moving handles when you are supposed to be at a Rate of Perceived Exertion (RPE) of five or greater - or the harder parts of the workout. If your elliptical has an adjustable incline, keep it at 8 through the entire workout.

00:00-05:00 Level 2, RPE 1 (warm up)
05:00-10:00 Level 8, RPE 6
10:00-15:00 Level 5, RPE 3-4
15:00-20:00 Level 9, RPE 7
20:00-25:00 Level 5, RPE 3-4
25:00-30:00 Level 10, RPE 8
30:00-35:00 Level 5, RPE 3-4
35:00-40:00 Level 2, RPE 1 (cool down)

For a less advanced version just

read more. If applicable, set the incline on the elliptical to 6. 00:00-05:00 Level 1, RPE 1 (warm up) 05:00-10:00 Level 5, RPE 6 10:00-15:00 Level 2, RPE 3 15:00-20:00 Level 6, RPE 7 20:00-25:00 Level 2, RPE 3 25:00-30:00 Level 7, RPE 8 30:00-35:00 Level 2, RPE 3 35:00-40:00 Level 1, RPE 1 (cool down) Fit's Tip: When working with your own Rate of Perceived Exertion or RPE, follow these guidelines: easy (1-3), medium (4-7) and hard (8-10). Source

Print It Cardio: 35-Minute Elliptical Workout

Susi May — Tue, 18 Sep 2007 22:01:37 PDT

Time	Resistance	SPM*
00:00-5:00	5	130	Warm up
05:00-7:00	6	140	Backward
07:00-10:00	7	150-160	Forward
10:00-13:00	8	150-160
13:00-15:00	8	150-160	Backward
15:00-18:00	8	160-170	Forward
18:00-20:00	9	160-170
20:00-25:00	8	140-150	No hands
25:00-28:00	8	160-170
28:00-30:00	9	160-170	Sprint
30:00-35:00	5	140-150	Backward/Cool down

*SPM = Strides Per Minute

Print It Cardio: Elliptical

FitSugar — Tue, 24 Jan 2006 19:27:22 PST

Time	Resistance	SPM*	Notes
00:00-3:00	3	130	Warmup
03:00-5:00	5	130	Warmup
05:00-10:00	5	140	Speed up
10:00-15:00	7	140	Backwards
15:00-20:00	7	140	Forwards
20:00-22:30	7	140	Push
22:30-25:00	7	140	Pull
25:00-30:00	5	140	No hands
30:00-35:00	3	130	Cooldown

*SPM = Strides Per Minute
Use this workout as a guideline and adjust the resistance and the strides per minute to your level.

Cardio Workout: Elliptical Incline Booty Workout

Susi May — Mon, 06 Feb 2012 12:33:50 PST

I like to power up my cardio and make it work double time, like this elliptical workout. By playing with the incline on the machine, you can really target your glutes and hamstrings. That's right! You get your heart rate up while toning your backside. Talk about a win-win. Increase your booty work and focus on keeping your heels down while doing this workout.

Ready to go? Take a look at the workout.

Cardio Workout: Elliptical Full Body Workout

Susi May — Tue, 31 Jan 2012 13:05:01 PST

Love it or hate it, a major plus to sweating it out on the elliptical is that you can work your body in a variety of ways using this machine. Pedaling forward works your quads while going backward targets the hamstrings and booty. Focus on pushing the handles gets your chest, and pulling them focuses the work in your upper back. And letting go of the handles while keeping your pace steady challenges your core stability. Plus, the elliptical is joint friendly making it the perfect machine for a recovery workout or starting your fitness routine if you're new to aerobic workouts and cardio machines.

I consider this to be a beginning workout for the elliptical; it's mellow while working your entire body. If you're beyond a beginner level, this workout is a great complement to a strength training session - I use it as my warmup.

To see the workout, just keep reading.

Time	Level*	Directions	SPM**
00:00-5:00	3	Warm-up
05:00-6:00	5
06:00-07:00	5	Backward
07:00-09:00	7	Forward/No Hands
09:00-11:00	10	Hands	135-145
11:00-13:00	6	Backward
13:00-15:00	8	Forward	145-155
15:00-17:00	6
17:00-19:00	8		145-155
19:00-21:00	6	Backward
21:00-22:00	6	Forward/No Hands
22:00-24:00	10	Hands	135-145
24:00-26:00	6
26:00-29:00	8	Backward
29:00-31:00	8	Forward	145-155
31:00-34:00	8	Forward/No Hands
34:00-35:00	5	Hands
35:00-40:00	3	Cool down

Time	Resistance	SPM
0:00-2:00	3	Warm up
2:00-5:00	5	Warm up
5:00-10:00	7	155-160
10:00-15:00	10	140
15:00-18:00	7	160
18:00-21:00	10
21:00-24:00	7	160
24:00-25:00	10	150
25:00-26:00	8	140
26:00-27:00	10	150
27:00-30:00	7	150
30:00-35:00	7-5	Backwards