Top Fat Burning Exercises Elliptical Machines

Elliptical machines provide a low-impact workout that utilizes the whole body for cardiovascular training. These machines have moving hand attachments and foot rests. You pull and push with your arms while pushing forward with your feet to create motion while on the machine. Several fat burning workouts can be utilized on these machines because the low-impact allows for safe, high intensity movement of the body.

Steady State Exercise

The American College of Sports Medicine's position statement on exercise and weight loss recommends that moderate intensity exercise, or 55 to 70 percent of maximal heart rate, be performed for more than 250 minutes each week for weight loss. This is a lot of time for exercise; however, the elliptical is low-impact, which makes the chance for injury even less than traditional cardio such as running or biking. The decreased risk of injury makes elliptical trainers suitable for individuals with little experience on the elliptical or who cannot handle the higher intensities of sprints on interval reverses. Start with a five-minute warm-up and perform the steady state exercise on the elliptical for 50 minutes. Finish with a five-minute cool-down. Repeat five more times throughout the week.

Sprint Training

Sprint training is especially efficient for fat-burning on the elliptical, according to Dr. Chris Mohr's take on cardiovascular training for weight loss. Calories burned at such high intensity predominantly will come from carbohydrates and at higher amounts than steady state cardio; however, it will prevent the body from storing fat because the body will require more energy to restore these carbohydrate levels back to normal levels. This does come with an increased risk of injury and is more suitable for individuals who are able to handle the high intensity level. Start with a light, five-minute warmup to get your heart rate elevated. Then, adjust the resistance level on the elliptical to a high level. Pump your arms and legs as fast as you can for 45 seconds and then relax. Rest for 90 seconds and then repeat. Cycle through this 10 times and then finish with a five minute cooldown.

Interval Reverses

The elliptical is versatile in that can be performed with your feet going forward or backward. Interval reverses utilize these motions to your benefit. Start with a five-minute warm-up, and then sprint with the forward motion for 30 seconds. Reverse direction with your feet and pedal at a slower speed for 60 seconds. Repeat the forward sprint for 30 seconds and again follow up with the 60 seconds in reverse direction. Continue cycling the sprints and backward rotations at least 10 times and finish up with a five minute cooldown. This is one of the best fat burning exercises, according to the Mayo Clinic, because it increases the overall number of calories you will burn. The exercise allows for increased intensity while delaying fatigue and prevents boredom associated with long cardio exercise.