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Elliptical Workout | 30 Minutes

This Elliptical Workout Is Just as Effective as the Treadmill

Sometimes, you head to the gym craving a treadmill run and arrive only to find all the machines full. Bummer! But remember: there are some creative ways to work around this situation. Instead of throwing in the towel and heading straight for the sauna, try this elliptical workout instead. To make this joint-friendly machine feel like running, don't hold the handles and pump like you do when you're running. Going hands-free on the elliptical is great for your core, and it might help you work on evening out your stride. We did throw in some reverse action at the end of the workout for your cooldown.

Time Resistance SPM
0:00-2:00 3 Warm up
2:00-5:00 5 Warm up
5:00-10:00 7 155-160
10:00-15:00 10 140
15:00-18:00 7 160
18:00-21:00 10 150
21:00-24:00 7 160
24:00-25:00 10 150
25:00-26:00 8 140
26:00-27:00 10 150
27:00-30:00 7 150
30:00-35:00 7-5 Backward

My elliptical is set at an incline of 20 degrees. Feel free to play around with the incline level, but keep it at least 10 degrees.

This is also a great cardio workout if your knees have been bothering you while running or you're coming off a hamstring strain.

SaraNoH SaraNoH 5 years
am I the only one that feels very apprehensive about a level 10 resistance? On my elliptical a 10 is the highest, and I literally CANNOT make the legs move. Even if I start my whole body on one leg, it doesn't budge...
Tiger_Lily Tiger_Lily 9 years
does the reverse mode work on a different group of muscles?
angelfromlsu angelfromlsu 9 years
The treadmills are always empty and ellipticals always full at gym. I can't even get my heart rate up very high with the elliptical since I've gotten so used to them. It's too easy to get a good burn from it. I run...outside...
aimeeb aimeeb 9 years
I'll have to try this one. :)
classysassy classysassy 9 years
i love the ellipticals they're my favorite besides running.
Spectra Spectra 9 years
I love the elliptical, especially when my ankle tendonitis acts up. I have a generic one at home, but I absolutely LOVE the Precor ones because you can adjust the ramp/incline. I hate to break the news to you Gazelle fans, but those aren't that great because you can't adjust the resistance. Maybe on some models you can, but my aunt has one and I've used it and it's such a waste of time because it's too easy. Thanks for the workout, Fit...I'll give it a shot!
JaimeLeah526 JaimeLeah526 9 years
Ellipticals are my favorite. They're easier on the joints than the treadmill which is so hard on my flat feet. I feel like my shins are on fire.
Sarah10563 Sarah10563 9 years
I love starting my cardio days off with the elliptical, I use one of their programs called weight loss on level 7 which is pretty tough for 45 min and during the lower intensity levels I keep my hands off the handles and do a crunch like move for my obliques (twisting side to side) since the elliptical works your core if your doing this right this helps me add some variety to the 45 min, plus its really helped tone my stomach!
kins kins 9 years
I'm scared that if I pump my arms and don't hang on, I'm going to fall off... I do like the alternate between the elliptical and the treadmill and do intervals on the elliptical
taratootie taratootie 9 years
I totally love it. I used to HATE the elliptical! But its way easier for me to get my HR up with the elliptical that running! I reallyreallyreally hate running. But alas, the elliptical is a way for me to do cardio so that I can run a couple races this summer. I usually do some sort of interval thing on the elliptical. Excluding warmup and cool down, I bounce between 175 and 195 for about 3 mins each (resistance 7 and incline 6) for a total of 15 mins and then go about 150 rpm for about 5 mins, then do the 150 rpms backwards. I looooove pumping it up on the elliptical!
I used to hate the elliptical, because it made my knees sore! I guess it was because I was sedentary beforehand and any kind of working out would kick my ass. Now, I enjoy it a bit more, I feel my knees are stronger, so it's not putting so much strain on them. I know it's low impact, but sometimes it doesn't feel like it. Maybe when I get even stronger, it'll get better. Elliptical is wayyy better than pounding on a treadmill.
ElectroPopTart ElectroPopTart 9 years
I HAVE to jog/run every time I'm at the's perfect and always changing since I do crazy intervals every I just wait for it. haha.
simplycutebecka simplycutebecka 9 years
I adore my ellip it really does help me get my heart rate up and is so less stressful on all my joints. I have joint problems with my knees, ankles, feet, and hips. I am happy :D I bought an ellip for my home gym workouts. In fact I just did 20 minutes on it. I used one of these machines years ago in the gym and loved it. Still do.
Kimpossible Kimpossible 9 years
I used to hate the elliptical, it was such an awkward movement for me (possibly because I'm short), but now I love it. I haven't tried the gazelle at the gym yet, I'm working my way up to it ... baby steps lol. bahar - the best way I can describe the elliptical is that it's like a stair stepper and a bicycle combined. I'm sure there's a better more accurate description but that's what it's like to me. (it's like the stair stepper because you're stading on it, but your feet make a circular motion like on a bicycle, plus your arms move when holding onto the handles).
melda melda 9 years
elliptical looks like stair stepper what is their difference?
tmmkitten tmmkitten 9 years
i love the elliptical, it is great for my joints and really gives me a great workout.
teacherturtle1 teacherturtle1 9 years
all i know is that the elliptical machine is great for one who is trying to get into shape, and hasn't run in a while. running can be hard on the joints, and it takes time to get used to running, so an elliptical is a great low impact way of getting a cardio workout and good way to transition to running. just remember to maintain your target heart rate for a good cardio workout.
kiddylnd kiddylnd 9 years
I love my new little baby elliptical, but it has no incline. BOO. I'll still give this workout a try.
samula2000 samula2000 9 years
The elliptical is too much like running....and I hate running. I have a friend who swears by the gazelle.
pickle pickle 9 years
I'm so not fit that I actually thought an elliptical machine was something completely different. That's why I clicked on this article. If only I could LMAO literally! HA
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