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Get It Up, Your Heart Rate That Is: Squat Intervals on the Elliptical

Instead of just going along steadily on the elliptical workout, add squat intervals to your cardio to really give your legs a workout. Here's how:

  • Hop on the elliptical and warm-up for five minutes.
  • Start pedaling backwards.
  • Keeping your back straight and shoulders square, slowly let go of the hand rails.
  • Once you feel comfortable, sink into a partial squat (not a full squat, just about three-fourths of the way down) while continuing to pedal. You'll know you're doing it because your thighs should really start burning.
  • Try and hold the squat for 20-30 seconds. Work your way up to 60 seconds.
  • Now pedal normally for a three minutes and repeat the squat intervals throughout your entire workout.

Fit's Tip: If you find yourself losing balance, you can lightly hold on. Just remember: The more you use your arms to hold on, the less of a workout you're getting.


Join The Conversation
sparklestar sparklestar 8 years
I'm going to do this later! The eliptical just doesn't feel like a workout anymore. I cycle so much at the moment that I really have to work hard to break a sweat. =/
DeviousMuse DeviousMuse 8 years
I also do this with sprints. I'll drop my resistance down a bit (maybe 2 notches out of 20), and concentrate on going as fast as I can for 60 seconds, the first 30 back over my heels, the last 30 pushing with my toes. I recover for 30 seconds at that resistance, then back to my normal one, and 3 minutes later, back at it!
Spectra Spectra 8 years
I might try this. Hopefully, I won't fall off in the process, lol.
RocknBabe RocknBabe 8 years
I would only do this on my Elliptical in the basement... and I use that when I'm too lazy to make it to the gym.
sheena sheena 8 years
I do this move on the elliptical too. It's challenging both forwards and backwards :) I've never gotten any stares because it doesn't look weird.
Brendelwoman Brendelwoman 8 years
And I would stare, too, but simply out of admiration. :)
Brendelwoman Brendelwoman 8 years
Sounds too advanced for me.
Dublin62505 Dublin62505 8 years
My trainer has me do these sometimes. Very effective exercise and nice change up! Not to dish the other poster but I'm the type who could give a crap what people think of my moves at the gym. Generally, the people gawking are the ones who aren't even breaking a sweat or doing any substantive exercise. Glute/hamstring raises aren't exactly ladylike but I still do them! ;-)
zabrow zabrow 8 years
pretty sure you'd get some stares for doing this at the gym, but it sounds like a good workout.
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