Written by James Cooper
Last Updated

The elliptical is one of the best machines to work out on. It’s easy on your joints, doesn’t use too much energy, and gives you a challenging workout that will help you lose weight or build muscle. If you’re just getting started with this machine, these are the workouts I would recommend starting with!

1. The Uphill

This workout is great for those who have been using an elliptical for a while and want to take it up a notch. After a five minute warm-up, sprint uphill for thirty seconds. Then do a two-minute recovery at a moderate pace with no resistance. Repeat this cycle five times, then go into an extended cooldown.

2. Speed Play

This workout is a great way to get in a speed session without going too hard on your joints. After a five minute warm-up, select a resistance and time that you think will be challenging for the next 20 minutes. Then go all-out for two minutes, followed by one minute of recovery with no resistance. Repeat this cycle ten times, then do a five-minute cooldown.

3. Interval Training

This workout is great for those who are looking to build muscle and endurance. After a five minute warm-up, select a resistance that will be challenging for the next twenty minutes. Then push yourself as hard as you can for two minutes. Recover for one minute, then burn out again for another two minutes. Repeat this cycle ten times, then do a five-minute cooldown.

4. Hill Sprint

This workout is great for those who are looking to lose weight or gain muscle in a hurry! After a five minute warm-up, sprint uphill as fast as you can for thirty seconds. Then recover for two minutes, and sprint again. Repeat this cycle five times, then cool down with a five-minute cooldown.

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5. The Ladder

This workout is great because it’s easy to track your progress as you go! After a five minute warm-up, slow the machine down to a walk at first. Then increase the resistance as you go by one level every minute. After ten minutes, you will be at your highest resistance and should be feeling pretty challenged! Cool down for five minutes after that, and repeat the entire cycle again.

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6. The Biggest Loser

This workout is tough as nails (if it’s too easy, add weight)! After a five minute warm-up, sprint for ten seconds. Then walk slowly for 60 seconds. Do this cycle twelve times, and you’ll be feeling the burn! Cool down with a five-minute cooldown.

7. Elliptical Madness

This workout is tough as nails (if it’s too easy, add weight)! This workout is my personal favorite because it’s so challenging. After a five minute warm-up, sprint at your highest resistance for 30 seconds. Then do 20 seconds of rest with no resistance. Repeat this cycle eight times, then cool down with a five-minute cooldown.

8. The Bun Burner

This workout is great for those who want to burn some major calories and get a great leg workout. After a five minute warm-up, raise your resistance to medium and sprint as fast as you can for one minute. Then slow it down to a walk at first, and cool down for another minute. Repeat this cycle three times, then do a five-minute cooldown.

9. The Glute Blaster

This workout is a great way to sculpt your butt and legs because it really targets those muscles! After a five minute warm-up, do 20 seconds of fast walking followed by 40 seconds of slow walking. Do this cycle seven times, then finish with a five-minute cooldown.

10. The Booty Builder

This workout is similar to the Glute Blaster, but it’s a little bit easier. After a five minute warm-up, do 20 seconds of medium speed walking followed by 40 seconds of slow speed walking. Do this cycle seven times, then finish with a five-minute cooldown.

Conclusion

These workouts are great if you’re just getting started on the elliptical or even if you’re a seasoned pro. They are all different enough so they don’t get boring, but they are easy to follow along with because there are only five minutes of each workout!


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http://www.menshealth.com/fitness/elliptical-workouts?cm_mmc=Twitter-_-MensHealth-_-Content-10-_-FitnessBlog-_-DoYouKnowWhatToDoOnAnEllipticalMachine

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