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The elliptical machine doesn’t have the best reputation as a cardio option, but the option shouldn’t be overlooked. The elliptical is lower impact than running is but is always available for use like a treadmill is when you need to exercise indoors and won’t be attending a fitness class. To get the best workout using one, sticking with the proper form and working in some high intensity interval training is the way to go. It isn’t going to do you much good if you’re not using any resistance or paying attention to what you’re doing, but it can if you put some intention into it.

To get your form right on the elliptical, avoid putting your weight on the handle bars. You might slightly pitch forward while you pedal which is acceptable, but don’t do it to the point where your upper body folds forward or you’re distributing your weight unevenly. (Actually avoiding weight on the handlebars is a good form tip no matter what sort of cardio machine you’re using, keep it in the legs to burn the most calories.)

Since you do hold onto an elliptical, you need to find the proper placement for your hands. Your arms should be relaxed into a fairly neutral position without being overextended. If you have a hard time keeping the arms relaxed at one level just move your hands lower on the bars until you reach that spot.

You can even alter your grip slightly to call different muscles into the equation. Play around with different options and see if you can engage your core or back more with certain angles.

Next, to actually get a great workout on the elliptical it’s great to put a HIIT or high intensity interval training program into effect. Even if you only have 30 minutes to put in you can get a really great workout when HIIT is involved. HIIT requires changes in resistance as well as pace.

Here’s an example to follow that uses three different intervals. TheĀ first interval will be hard effort and, and will require four minutes of alternating between 20 second sprints and ten second jogs. After four minutes of that you will take one minute to recover. For the second interval switch to alternating 30 second sprints with 30 second jogs, and do this for ten minutes, At the five minute mark you can raise your resistance to make it even more challenging. Then take a minute to recover as before. For the third interval, switch to a 60 second sprint followed by a 60 second jog, and instead of raising the resistance throughout the process try just increasing your speed on each sprint.

After 30 minutes of this sort of varied effort you should be plenty worked out, and the nice thing about doing a HIIT where you switch things up is that it never gets boring. There are always going to be breaks that can really make the workout seem tolerable even when you’re working super hard.

 

2 thoughts on “How to Actually Get a Workout Using the Elliptical”
  1. Yes it depends on your motivation. People get so lazy and don’t even try so if that’s the case it’s not the machine for you. But when you can pay attention and push yourself than it’s great

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