The elliptical machine is a versatile piece of fitness equipment that offers a low-impact, full-body workout. With its smooth, gliding motion, the elliptical can help improve cardiovascular fitness, build strength, and burn calories.
This article will guide you through various elliptical exercises to help you get the most out of your workout, targeting different muscle groups and offering tips to make your sessions more challenging and engaging.
Image | Item Name | Programs | Max Capacity | Dimensions | Warranty | Price |
  | 12 | 300 LB | 54 x 23 x 63 inches | 1 Year limited | ||
  | 10 | 375 lbs | 32.28 x 26.38 x 8.66 inches | Lifetime frame; 5 years electronics and parts; 2 years labor | ||
  | 18 | 500 lbs | 60 x 32 x 44 inches | Lifetime frame; 3 years mechanical and electronic parts | ||
  | 22 | 300 lbs | 70.1 x 28.2 x 63.2 inches | 10 years frame, 2 years mechanical parts, 1 year electronics, 90 days labor | ||
  | 29 | 350 lbs | 73 x 27 x 67 inches | 15 years frame/motor, 5 years frame, 2 years parts | ||
  | 12 | 300 lbs | 54 x 29 x 52.5 inches | 12 MONTHS PARTS WARRANTY & 24 HOUR LIFETIME CUSTOMER SERVICE | ||
  | 7 | 350 lb | 46.5 x 22.5 x 26.5 inches | 1 Year limited | ||
  | 16 | 400 lbs | 48L x 25W x 62H inches | Lifetime part warranty | ||
  | 22 | 325 lbs | 80 x 32 x 67 inches | 10-Year Frame, 2-Year Parts, 1-Year Labor | ||
  | 12 | 350 lbs | 70.5 x 24.5 x 60.5 inches | 5-year frame warranty and 90-day parts and labor warranty; |
Basic Elliptical Workout
A basic elliptical workout is perfect for beginners and those looking for a straightforward, low-impact cardiovascular exercise. To perform a basic workout:
- Warm-up: Spend 5-10 minutes on the elliptical at a low intensity, gradually increasing the resistance as you warm up your muscles.
- Main workout: Set moderate resistance and maintain a steady pace for 20-30 minutes, focusing on proper form and even weight distribution.
- Cool down: Slowly reduce the resistance and pace for 5-10 minutes, allowing your heart rate to return to normal.
Interval Training on the Elliptical
Interval training alternates between high-intensity exercise and recovery periods, offering a more challenging and time-efficient workout. To perform an interval workout on the elliptical:
- Warm-up: Spend 5-10 minutes on the elliptical at a low intensity, gradually increasing the resistance to warm up your muscles.
- High-intensity interval: Increase the resistance and pace for 30 seconds to 2 minutes, working at 80-90% of your maximum effort.
- Recovery interval: Reduce the resistance and pace for an equal or slightly longer period, allowing your heart rate to recover.
- Repeat: Continue alternating between high-intensity and recovery intervals for a total of 20-30 minutes.
- Cool down: Slowly reduce the resistance and pace for 5-10 minutes, allowing your heart rate to return to normal.
Incline or Ramp Training
Adjusting the incline or ramp on your elliptical machine can target different muscle groups and increase the intensity of your workout. To perform incline or ramp training:
- Warm-up: Spend 5-10 minutes on the elliptical at a low intensity and incline, gradually increasing the resistance as you warm up your muscles.
- Incremental incline: Increase the incline every 2-5 minutes, maintaining a steady pace and resistance throughout.
- Maintain the highest incline: Once you reach the highest incline, maintain it for 5-10 minutes, focusing on proper form and engaging your lower body muscles.
- Decrease the incline: Gradually reduce the incline every 2-5 minutes until you return to the starting incline.
- Cool down: Slowly reduce the resistance and pace for 5-10 minutes, allowing your heart rate to return to normal.
Upper Body Focus
While the elliptical primarily targets the lower body, you can engage your upper body muscles by focusing on the moving handlebars. To perform an upper body-focused workout:
- Warm-up: Spend 5-10 minutes on the elliptical at a low intensity, gradually increasing the resistance as you warm up your muscles.
- Engage the upper body: Grip the moving handlebars firmly and focus on pushing and pulling them in a controlled manner. Engage your core and maintain proper posture throughout.
- Maintain a moderate pace: Keep a steady pace with your lower body, ensuring that the focus remains on the upper body movement.
- Continue the workout: Perform this upper body-focused exercise for 20-30 minutes.
- Cool down: Slowly reduce the resistance and pace for Continue 5-10 minutes, allowing your heart rate to return to normal.
Reverse Motion
Adding reverse motion to your elliptical workout can target different muscle groups and engage your routine. To perform a reverse motion workout:
- Warm-up: Spend 5-10 minutes on the elliptical at a low intensity, gradually increasing the resistance as you warm up your muscles.
- Forward motion: Set a moderate resistance and maintain a steady pace for 5 minutes in the forward motion.
- Reverse motion: Switch to a reverse motion for the next 5 minutes, maintaining the same resistance and pace.
- Alternate: Continue alternating between forward and reverse motions every 5 minutes for a total of 20-30 minutes.
- Cool down: Slowly reduce the resistance and pace for 5-10 minutes, allowing your heart rate to return to normal.
Strength and Endurance Combination
Combining strength and endurance exercises can help you get a well-rounded workout. To perform a strength and endurance combination workout:
- Warm-up: Spend 5-10 minutes on the elliptical at a low intensity, gradually increasing the resistance as you warm up your muscles.
- Endurance interval: Set a moderate resistance and maintain a steady pace for 5 minutes.
- Strength interval: Increase the resistance significantly and reduce your pace, focusing on pushing and pulling through the pedals and handlebars with control for 2-3 minutes.
- Alternate: Continue alternating between endurance and strength intervals for a total of 20-30 minutes.
- Cool down: Slowly reduce the resistance and pace for 5-10 minutes, allowing your heart rate to return to normal.
Cross-Training
Incorporating cross-training into your fitness routine can help improve overall fitness and prevent boredom. Consider alternating your elliptical workouts with other activities, such as:
- Swimming
- Cycling
- Yoga
- Pilates
- Strength training
- Running or walking
Conclusion
The elliptical machine offers a variety of exercises that can help you target different muscle groups and create engaging, challenging workouts. By incorporating different techniques, such as interval training, incline or ramp adjustments, and reverse motion, you can maximize the benefits of your elliptical workouts and work towards your fitness goals. Remember to always maintain proper form and consult a healthcare professional before starting any new exercise program.