Getting the right elliptical for your body and budget!


How to Keep Your Elliptical Work Out Fun and Fresh


Make Your At-Home Workout the Highlight of Your Day 

It’s easy to just hop on your elliptical, set the time, and then just zone out until your workout is done. Sure, it’s simple and it gets the job done. But is this really making the most of your exercise time?  Do you actually ENJOY this type of workout or are you counting down the minutes until you can be done?

Your elliptical should be a whole lot more exciting than something that just “gets the job done.” That’s why we’ve put together this list of fun workouts that make your elliptical workout a highlight of your day!

Full Body Workout

It’s not news that your elliptical can get you a great full body workout. This routine just gives you the steps to ensure it. You’ll be alternating between using just your legs and just your arms to power your strides.

Set the resistance on your machine at a level that is challenging for your arms, this is where you will keep it set for the duration of the workout. It will feel easier when you are using your legs, but that’s ok. You’ll still be keeping your heart rate up and your muscles firing, but it’ll feel like you’re getting a break.

Use your warm up to test out using your arms and legs separately, then you’ll be ready to go.

  • 3 minute warm up
  • 1 minute arms
  • 2 minutes legs
  • 1 minute arms
  • 2 minutes legs
  • Repeat this cycle until you’ve reached 30 minutes
  • 3 minute cool down

Intervals

You may be used to hearing about interval workouts for the treadmill, but you can reap the benefits of this type of workout on your elliptical too. The variety of movement with this routine will definitely keep you from zoning out. 

  • 5 minute warm up
  • Increase resistance or incline to a difficult level and push yourself to full speed for 30 seconds.
  • Lower resistance to incline for 1 minute
  • Repeat 10 times
  • 5 minute cool down

Step- By- Step 

This 15 minute workout may seem short, but you’ll feel the burn. This workout focuses on how fast your feet are moving, your strokes per minute (SPM). For the best results, keep your incline at 5% throughout the routine.

Notice that when the resistance goes up, your SPM goes down.

  • 1 minute warm up: resistance 5 – SPM 120
  • 1 minute: resistance 10 – SPM 120
  • 1 minute: resistance 12 – SPM 115
  • 1 minute: resistance 14 – SPM 110
  • 1 minute: resistance 10 – SPM 120
  • 1 minute recovery: resistance 0 – SPM 110
  • 1 minute: resistance 10 – SPM 125
  • 1 minute: resistance 12 – SPM 120
  • 1 minute: resistance 14 – SPM 115
  • 1 minute recovery: resistance 0 – SPM 110
  • 1 minute: resistance 10 – SPM 125
  • 1 minute: resistance 12 – SPM 125
  • 1 minute: resistance 14 – SPM 120
  • 2 minute cool down: resistance 0 – SPM 110

Back and Forth

By taking advantage of both the forward and backward directions of your elliptical, you can work more muscles. You’ll be working both your legs and your core more effectively.

You are going to set your incline at 9% for this one and keep it there the whole time. Only the resistance is going to change with each rep.

  • Warm up: 3 minutes forward – resistance 6.
  • 3 minutes forward – resistance 12
  • 3 minutes backward – resistance 12
  • 3 minutes forward – resistance 13
  • 3 minutes backward – resistance 13
  • 3 minutes forward – resistance 14
  • 3 minutes backward – resistance 14
  • 3 minutes forward – resistance 15
  • 3 minutes backward – resistance 15
  • Cool down: 3 minutes forward – resistance 6

Switch It Up

This workout keeps things simple, while still being effective. Playing with the resistance works different muscle groups and delivers great cardio, while the rise and fall gives you some recovery time.

As you get used to the workout you can play with the resistance, you can make it harder to easier depending on where you feel comfortable.

  • Warm up: 3 minutes – resistance 1
  • 2 minutes – resistance 2
  • 2 minutes – resistance 4
  • 2 minutes – resistance 2
  • 2 minutes – resistance 6
  • 2 minutes – resistance 2
  • 2 minutes – resistance 8
  • Cool down: 2 minutes – resistance 1

A Runner’s Elliptical

This workout is designed with the runner in mind. Maybe you can’t get to the gym to use a treadmill or you can’t run outside, but you do have an elliptical at home. You can use that to get a run in at home and here’s how.

You will keep your machine set at an incline of at least 10% and the key…no hands! You are actually going to pump your arms as opposed to holding the handles for this one.

If this makes you feel unstable or you have trouble balancing, try one of the other great workouts listed.

  • Warm up: 5 minutes – resistance 4
  • 5 minutes: resistance 7 – SPM 160
  • 5 minutes: resistance 10 – SPM 140
  • 3 minutes: resistance 7 – SPM 160
  • 3 minutes: resistance 10 – SPM 150
  • 3 minutes: resistance 7 – SPM 160
  • 1 minute: resistance 10 – SPM 150
  • 1 minute: resistance 8 – SPM 140
  • 1 minute: resistance 10 – SPM150
  • 3 minutes: resistance 7 – SPM 150
  • Cool down: 5 minutes – resistance 5

This routine is also great for runner’s that may have suffered an injury or pulled a muscle. You’ll still feel like you’re running without any of the impact.

Don’t let your elliptical workout be something that you just have to do each day. Change things up and try out different workouts to see what works best for you.

Keeping your routine new and fun is a great way to keep yourself motivated and looking forward to hopping on your machine each and every day.

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