An elliptical machine is one of many pieces of cardiovascular equipment. It does not cause any stress on your joints because your feet are placed on pedals. This makes it a good option if you have any range of motion issues or if you are pregnant and impactful activities are off limits. The elliptical moves in a back-and-forth gliding motion and there are several ways you can make the most out of working out on it.
Step 1
Work out several days a week. If you want to get results on an elliptical machine, training two or three times and then stopping is not going to be effective. Work out on it consistently at least three or four days every week to maximize your efforts.
Step 2
Use the handles. The elliptical machine has handles that move back and forth. To get the most out of your workouts, use the handles while you glide back and forth. This will simultaneously work your upper and lower body which can increase muscle recruitment and the number of calories you burn.
Step 3
Perform high-intensity intervals. High intensity interval training (HIIT) is where you alternate between high and low intensities. This is a good option if you do not have a lot of time to work out and you want to maximize your efforts. To do this on the elliptical, start out at a light intensity for five minutes. Turn the resistance up and go as hard as you can for 30 seconds. Bring the resistance back down and go for 60 seconds. Alternate back and forth 10 times, then finish with a five-minute cool-down at a light intensity.
Step 4
Incorporate the elliptical machine into your exercise routine. When you do weight training, start your workout with a 10 minute elliptical session to warm up your body. Then during your workout, step on the elliptical for 60 seconds in between your exercises. For example, if you are doing six exercises for your chest and back, step on to the elliptical for one minute when you finish each group of sets.
Step 5
Perform circuits. Do this by performing a group of exercises right after each other, with little to no rest in between. To break up the monotony, use the elliptical in a circuit. Perform a five-minute warm-up on a treadmill. Then do 60 second sessions on the elliptical, stair climber, rower, spin bike, jump rope for 60 seconds, then go back to the treadmill and start over. Take 30 second rests in between each exchange and do four or five circuits in total.
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