Burn more calories on the elliptical. Turn up the resistance and aim for 140 to 160 strides per minute (SPM). Pull and push the handles to work your upper body; go backward, pushing into your heels to target your glutes and hamstrings; and challenge your core by pumping the arms without holding on.
Intervals aren't just for running! Aside from reducing belly fat, they also build endurance and increase your speed. Do sprinting bursts during all types of cardio, whether you're cycling, jumping rope, dancing, or swimming — it also works for all types of cardio machines.
HIIT (high-intensity interval training) burns tons of calories in a short amount of time. Try Tabata, which combines 20 seconds of intense bursts of activity with 10 seconds of rest in four-minute rounds.
Combine strength training and cardio into one workout for serious metabolic conditioning. Try this 30-minute workout that mixes jumping rope with bodyweight exercises.
