A guest post by Agnes Jimenez / Photo by Proform.com
Many people do not realize the full potential of an elliptical workout.
Sure, you can get on the machine and go through your normal workout, but in most cases, there is much more to the fat burning benefits of this popular exercise equipment. One of the greatest advantages of an elliptical workout is that you can utilize numerous muscles in one session. While increasing your cardio workout, you can incorporate most major muscle groups, including your upper torso and arms.
This makes for an extremely efficient workout; however, in time, your body will become accustomed to your workout routine and you will begin to burn fewer calories for the same effort.
The best way to maximize any workout program is to occasionally add some variety and utilize your muscles in a different way. Throw in a new workout once or twice a week and you will not only stave off boredom, but you can make your current routine much more effective. In addition to using new exercise routines, it is important to not go too fast on the machine. When you race through an elliptical workout, you are not fully engaging your muscles to do the work; momentum carries part of the load which, of course, means you are not getting the most effective workout possible.
Best Elliptical Workouts for Weight Loss
If you want to add a new twist to your workout consider short intervals at high intensity (HIIT)!
With this type of workout you need to adjust your elliptical machine to its lowest resistance and set the incline either at its lowest point or with only a small incline. After an initial warm up, you can begin the interval training.
Using your interval timer, increase resistance until you feel like you are working at almost your full capacity, keep at this level for 30 seconds to 2 minutes, and then drop back to an intensity level of about a 2 or 3 difficulty level for an equal amount of time. Following every third intense interval, reduce intensity and pedal backwards. Continue with your interval training for approximately 27 minutes, and then cool down for 3 — 5 minutes.
27-Minute Elliptical HIIT Meltdown!
| Time |
Intensity |
| 0-2min. warm-up |
2-4 |
| 2-3min. high intensity |
7-10 |
| 3-4min. low intensity |
2-3 |
| 4-24min. (HIIT) |
Repeat 2-4min. (10 x) |
| 24-27min. cool-down |
2-4 |
When you utilize various intensity levels, you can help increase the effectiveness of your workouts. There are many different ways that you can put new life into your elliptical sessions. In fact, some of the ellipticals by Proform even offer workout apps to help you track and maximize your workouts. The important thing is to use proper form and keep your workouts as efficient as possible.
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Isabella Bazzara
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April 16, 2014 at 5:17 pm
I found that when I used to get on an elliptical, I would get bored quickly and rarely pushed myself like I could. A friend told me about some killer elliptical workouts on iTunes. They basically have a top-notch trainer taking you through a HIIT routine for the elliptical. It’s great for weight loss and seriously kicks my butt every time, in just 20 minutes: http://bit.ly/EllipticalExpress_iTunes.
April 17, 2014 at 4:59 am
Cool! Thanks for sharing Mary!
October 6, 2013 at 3:56 pm
Thank you Lashonda! What seams to be the problem with IE?