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Free Workout Routine for Elliptical Exercise Machines

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author image Denise Stern
Denise Stern is an experienced freelance writer and editor. She has written professionally for more than seven years. Stern regularly provides content for health-related and elder-care websites and has an associate and specialized business degree in health information management and technology.
Free Workout Routine for Elliptical Exercise Machines
Elliptical machines help you lose weight. Photo Credit Jupiterimages/Comstock/Getty Images

Elliptical training machines are an excellent, low-impact way to work the joints and muscles of the body. Elliptical machines are usually found in gyms but can be purchased from sporting goods stores for home use as well. Elliptical training websites often suggest that individuals work out on an elliptical trainer about every other day, or 2 to 3 days every week. Variety is the spice of life, and exercise and consistently changing exercise routines and moves on such machines will keep your body guessing and help burn calories efficiently. According to Shape Fit, a 30-minute workout on the elliptical machine can burn about 300 calories.

Step 1

Start your workout with a moderate elliptical training routine that will get your body moving without leaving you so tired or sore you can't exercise the following day. Train on the elliptical machine for about 45 minutes at a time. Websites such All Ellipticals, Fit Sugar and the Spark Diet Resource Center offer a variety of ideas and free workout routines that you can use for multiple workouts.

Step 2

Warm up for about 5 to 10 minutes, according to All Elliptical, an online elliptical training workout website, followed by an easy pace or what is called "low exertion." Keep the incline setting between 1 and 5 for starters, gradually increasing the incline every week. Set the resistance at between 1 and 3.

Step 3

Increase speed and incline for the next 5 minutes, adjusting the incline to between 6 and 8. Set the resistance setting to between 5 and 7. If your elliptical trainer has handles, hold onto them near their ends, pulling and pushing, not just hanging on as they swing forward and backward with your foot pedal movement.

Step 4

Exercise hard for the next 5 minutes, increasing the incline level to between 8 and 10, and the same for the resistance. Adjust your own speed so that you maintain even and steady foot strokes. Your heart rate should be elevated at this point.

Step 5

Slow down to a moderate pace again, decreasing incline to between 5 and 8. Set the resistance for between 6 and 8. Stay here for about 5 minutes. To finish up, decrease the incline to between 3 and 5 and stride for another 5 to 10 minutes, with the resistance setting between 3 and 5. Complete the workout with a level or zero incline.

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