Theellipticalis a great low-impact machine found at practically every gym.
Sure, it’s a great option.
The elliptical is a cardio machine, so its biggest benefits are improving yourcardiovascular healthand burning calories.
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But to see both of those things, you better constantly challenge your body in new ways.
These changes make your heart stronger and better equipped to handle a bigger workload, like more vigorous exercise.
you’re free to do this byincreasing the inclineor varying the speed.
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Each of these raises the intensity of the workout, Corak says.
If burning calories is your goal, increasing intensity is the best way to do it efficiently.
The harder you’re working, the more oxygen your body has to consume.
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The higher your oxygen consumption, the higher the MET, or metabolic equivalent, of the workout.
A higher MET = more energy used, which means more calories burned.
They all involve changes in incline, resistance, and intensity, to maximize your time on the machine.
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So first your legs will move counter-clockwise and then clockwise.
“You work the lower body muscles and core very thoroughly.
And the middle section of ‘no-hands’ adds a little extra lower body emphasis,” Berry tells SELF.
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You’ll be sure to feel the backs of your legs tomorrow.
Those easy recovery intervals are key to prep your body for the intense work.
Plus, the constant change in heart rate really forces your heart to adapt.
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Feel free to add a longer warm-up and cool-down to this if you need it.
Jump on the elliptical and take on this 17-minute routine from Steven Bronston, trainer atLife Time Fitness.
If these levels feel too easy, feel free to play around with them.
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Increase the level to whatever you feel comfortable with, while still being challenged, Bronston says.
Try starting at 3 and jumping to 5, or starting at 4 and jumping to 6.
Every number should increase the same amount, so you still have the ups and downs of levels.
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For this 30-minute workout from Mariotti, you might set the incline at five for the whole routine.
You’ll work your way through three sets of sprints.
Remember to push and pull with your arms during the sprints.
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And again, take a longer warm-up and cool-down if you need it.
When you push from your upper body, you’ll drive the motion with your arms.
When you push from your lower body, you’ll drive from your legs.
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