Since decades, the elliptical trainer is a popular choice in gyms. The elliptical is a low-impact cardio alternative to running on the treadmill.
The best part is that elliptical machines are weight-bearing, which is important for building bone mass.
How to use the Elliptical Machine
You can use an elliptical bike by carefully stepping on each pedal. Then, grab the handlebars and levers with your arms. Next, move your legs in an elliptical motion. The majority of elliptical machines are equipped with a motor and a computer program that can create resistance levels.
Get the most out of your Elliptical Workouts
These are five keys to getting the best out of your elliptical, keeping it fresh and avoiding boredom.
- Varietate your incline. Lower body muscles are used for an increase in incline.
- Resistence is important. You will need to put in more effort if you are going to resist.
- Change direction. You can pedal forward, or backward
- You can also add intervals. You can burn more calories by pushing yourself to do short bursts.
- Use the handles. The handles on most Elliptical trainers make it an excellent total-body workout.
Benefits of using the Elliptical Machine
Here are some reasons to get on an elliptical.
- This cardio exercise is easier on the joints than jumping and pounding the pavement.
- It’s great for anyone, no matter what level of fitness they are.
- If you are looking to lose weight, the elliptical can be a great workout.
- It improves mobility and balance.
- For busy days, quick workouts.
- It’s great for your lower body and uses different muscles than a jogging/biking routine.
- It can be used to do high-intensity interval training.
- The elliptical can be used with light weights to incorporate upper body movements.
- These are 3 calorie-burning elliptical exercises that can help you lose weight.
- Three Elliptical Workouts to Lose Weight
- These elliptical exercises are meant to make your workouts more fun and challenging.
- These elliptical workouts can be varied to target different muscle groups and will keep you motivated and in shape.
1. The Lunch Time Calorie Crunch Elliptical Exercise
You only have 15 minutes to work out, so you need an elliptical that increases heart rate and burns calories quickly. Enter: Our Lunch Time Calorie Crunch.
This quick workout will allow you to make the most of your time by changing the resistance and incline frequently. You can increase your heart rate by using different resistance levels and inclines.
You’ll also alternate pedaling forward and backwards, which will help you strengthen your legs. This 15-minute workout is easy if you follow the plan.
2. Tabata Elliptical 12-Minute Workout
Do you have 12 minutes to spare? This Tabata elliptical workout is for you.
Tabata interval training is used to give the elliptical an extra spark. Tabata can be described as HIIT (High-Intensity Interval Training).
You can keep your heart beating and brain active by doing elliptical Tabata. This involves going as hard as possible for 20 seconds, then taking a break for 10 seconds.
The incline stays at 5.0 throughout the workout. However, the resistance and speed with which you push it change. Have fun, and enjoy the ride! An elliptical Tabata Tabata workout is a great option. It’s high-intensity and a great way to increase your cardio.
Some people don’t have the time to dedicate 30 minutes to an elliptical workout. You don’t have to spend a lot of time on the Tabata elliptical Tabata, as your upper and lower bodies will feel amazing in just one minute.
3. The Elliptical Workout for the “Go Big” Interval Challenge
The interval challenge will increase your metabolism, and you’ll burn more calories each minute. You can change your resistance in 30 minutes and use speed intervals for a faster metabolism.
Pay attention to the column to the right that states “feeling”, and adjust your pedal speed to match this feeling. To keep your legs working equally, you can vary the forward/backward motion in between intervals.