Source: From Total Body to High Intensity: Elliptical Workouts For All
The elliptical is a mainstay in the gym for good reason: it's easy on the joints and provides a great cardio and total-body workout. But, let's face it, the elliptical can also get pretty boring and repetitive. Instead of spending a mindless 30 minutes on the machine, maximize your time with one of these eight workouts. Whether you're a beginner, looking for a high-intensity interval workout, or want to challenge different muscles groups, there's an elliptical workout for you. There's even one for those of you who love the treadmill!
- Booty Workout: Target glutes and hamstrings by playing with the incline on the elliptical. An elliptical booty workout will help you tone your backside while also getting a good cardio workout. Target your glutes by focusing on keeping your heels down while on the machine.
- Core Workout: To work your core while on the elliptical, just let go. Not using the handles in this elliptical core workout helps engage all the muscles of your core as you work harder to stay balanced on the machine. The faster you can go, the more you'll work your core in this.
- Just Like the Treadmill: For times when you can't find an empty treadmill at the gym, try an elliptical treadmill workout. The workout comes close to mimicking what running on a treadmill feels like and may even help even out your stride. To really feel like you're on a treadmill, don't hold onto the handles; keep your arms in a running position.
- Short on Time: When you don't have a lot of time, try a short interval elliptical workout. It's only 22 minutes long (including warm up and cool down), and features really short and effective intervals. Using quick intervals makes the workout intense and is great for burning calories.
- Beginner: If you're new to the elliptical machine - or working out in general - try a beginning elliptical workout. It uses all the different features of the machine, which gives you an idea of what it can do. By pedaling forward you work your quads, and going backward targets the hamstrings and booty. Focus on pushing the handles to tone your chest, while pulling the handles will work your upper back. Challenge your core stability by letting go of the handles while keeping your pace steady.
Shorter Intervals: One way to push the interval envelope is to decrease the amount of rest time between your bouts of sprinting. By shortening your recovery time, you're pushing your anaerobic threshold and strengthening your cardiovascular system.
- Total Body: This 30-minute elliptical workout targets your entire body while also getting your heart rate up.
- Intervals: Do this elliptical interval workout when you only have 30 minutes to spare. It's the best way to get the most out of a short amount of time.
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