Most ellipticals come with built-in programs, but you can also mix up your workout routine. High-intensity interval training (HIIT) is a great option for efficient workouts on the elliptical. By changing the speed and resistance, you can create intervals of intense work followed by rest periods. Pedaling in different directions can also provide a challenging workout. Alternating between forward and backward pedaling at varying speeds and resistance levels can help target different muscle groups.
Focusing on cadence or rotations per minute (RPMS) can be a great way to push yourself during an elliptical workout. Starting with a moderate resistance level and increasing it as you progress can help you improve your speed and intensity. A run/walk routine using RPMS can be a structured way to challenge yourself and track your progress. Additionally, low-intensity workouts on the elliptical are ideal for beginners or those easing back into exercise. By adjusting the intensity levels based on your perceived exertion, you can customize your workout to suit your fitness level.
Incorporating incline intervals into your elliptical routine can target your glutes and increase the challenge of your workout. Gradually increasing the resistance, incline, or speed can help keep your workouts challenging and prevent plateauing. It is important to combine your elliptical workouts with strength training for a well-rounded fitness routine. Miller recommends doing cardio on the elliptical three to five times a week and incorporating strength training based on your goals. A quick warm-up on the elliptical before lifting weights can help prepare your muscles and improve overall performance.
Overall, there are various effective ways to get a workout in with an elliptical machine. Whether you prefer HIIT, mixing up pedal directions, focusing on cadence, incorporating low-intensity workouts, challenging yourself with incline intervals, or combining it with strength training, the elliptical offers versatile options for all fitness levels. By experimenting with different workout styles and adjusting resistance levels, you can tailor your elliptical routine to meet your fitness goals and keep your workouts engaging and effective. Remember to listen to your body, track your progress, and make adjustments as needed to continue challenging yourself and seeing results.
