Most ellipticals come with programs already built into the machine. Miller says the built-in programs are effective, but you can also mix it up with your own routine. Below are some effective ways to get a workout in with an elliptical if you want to try something new.
HIIT: The great part of using a full-body machine like the elliptical is that you can complete an efficient workout in less time. That's where high-intensity interval training can be a win-win. You can do this by changing up the speed and resistance of the elliptical machine to make it easier or harder depending on the interval you're on. A high-intensity interval training workout on an elliptical could look like 30 seconds of intense work followed by a minute of rest and repeated over 20 minutes.
Pedal in different directions: If you've used an elliptical then you know you can pedal forward and backward. "I recommend mixing it up for best results and trying intervals of each direction," Miller said. One example of a workout she likes to do is as follows. Complete seven to eight sets:
1 minute at a comfortable pace pedaling forward with moderate resistance
1 minute fast pace pedaling forward with the same moderate resistance
1 minute backward pedaling with high resistance and squatted low
Focus on cadence or rotations per minute: "I like to use cadence or RPMs as the main driving force of an elliptical workout because it tells you how fast you're going and is a fantastic metric to lock into and push yourself," Miller said. She recommends setting the resistance to 8 to start and going up from there. An example of a run/walk routine looks like this:
Walk — around 40 RPMs
Jog — around 60 RPMS
Run — around 90 RPMS
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