Skip Nav
Calorie Breakdowns
This Is How Many Jumping Jacks You Need to Do to Work Off Halloween Candy
Healthy Recipes
Banana Oatmeal Crumb Muffins That Skip the Oil For Avocado Instead
Class Fitsugar
Be a Fit Mama With Our Prenatal Workout

Elliptical Core Workout

A lot of us use the Elliptical machine for major calorie burning results because it can work your arms and legs. But, don't always hold on. Letting go of the handles will allow you to work your core as you try and stay balanced. Try and go fast during this routine and only hold on to the moving handles when you are supposed to be at a Rate of Perceived Exertion (RPE) of five or greater — or the harder parts of the workout. If your elliptical has an adjustable incline, keep it at 8 through the entire workout.

00:00-05:00 Level 2, RPE 1 (warm up)
05:00-10:00 Level 8, RPE 6
10:00-15:00 Level 5, RPE 3-4
15:00-20:00 Level 9, RPE 7
20:00-25:00 Level 5, RPE 3-4
25:00-30:00 Level 10, RPE 8
30:00-35:00 Level 5, RPE 3-4
35:00-40:00 Level 2, RPE 1 (cool down)

Keep reading for a less advanced version.

If applicable, set the incline on the elliptical to 6.

00:00-05:00 Level 1, RPE 1 (warm up)
05:00-10:00 Level 5, RPE 6
10:00-15:00 Level 2, RPE 3
15:00-20:00 Level 6, RPE 7
20:00-25:00 Level 2, RPE 3
25:00-30:00 Level 7, RPE 8
30:00-35:00 Level 2, RPE 3
35:00-40:00 Level 1, RPE 1 (cool down)

Note: When working with your own Rate of Perceived Exertion or RPE, follow these guidelines: easy (1-3), medium (4-7) and hard (8-10).


Around The Web
Join The Conversation
nowari_101 nowari_101 8 years
i usually increase a level each min then when i reach the highest i decrease 1 each min
paintsquared paintsquared 8 years
Oooooooooo, I'll try it ... but I hope it won't make me fall. I fell off the treadmill once while adjustng my ipod ... NOT pretty & WAY embarrassing!
glam-sugar glam-sugar 8 years
I have always liked letting go of the handles and going backwards as well.
Danigirl77 Danigirl77 8 years
That's funny ... when I don't hold on to the handles... I feel like I have move control...
chicchick chicchick 8 years
I've almost always done the no handles and felt pretty silly. Good to see that it's actually beneficial!!
sparklestar sparklestar 8 years
I tried to do "no handles" the other night and had to drop the level.=D
sparklestar sparklestar 8 years
I tried to do "no handles" the other night and had to drop the level. =D
aimeeb aimeeb 8 years
Dually noted...
aimeeb aimeeb 8 years
Dually noted...
rumpel2 rumpel2 8 years
i'm goin to try this!
rumpel2 rumpel2 8 years
i'm goin to try this!
President Obama's Workout Playlist on Spotify
Bat-Wing Exercises
How to Do a Pull-Up
Full-Body Circuit Workout Poster
Why Running Doesn't Help With Weight Loss
Halloween-Themed Exercise Moves
QALO Workout Ring For the Gym

POPSUGAR, the #1 independent media and technology company for women. Where more than 75 million women go for original, inspirational content that feeds their passions and interests.

From Our Partners
Latest Fitness
All the Latest From Ryan Reynolds