How To Use An Elliptical For Interval Training?

Elliptical machines usually get a side-eye and people think that it is sort of boring and can lead to mundane workout after a point of time. But it is a go-to source for many types of exercises and if you really have not tried it yet, you should because it has manifold benefits.

It is easy to step on it and enjoy the mindless workout, which in turn will never give you the results, but if you take it seriously and work out well, it will show you how efficient it is to let you get back in shape.

Researchers say that when you train on this machine, it increases your heart rate, in fact, more than a treadmill can. There is actually a way in which this machine can work the right way for you, with correct form and plan, you can have a killer workout with this kickass machine.

Speaking of HIIT workouts, it has a lot of advantages too. Whether you perform this work out for 45 minutes or 20 minutes, the results are extraordinary and you will actually love doing it daily.

Even though an elliptical machine, has a low impact environment, it is still an excellent cardio and workout machine that one can bring home.

The elliptical workout helps in stepping things up and burning calories. It makes your workout interesting and to start with it, you need to increase the resistance level from 1-2 minutes. The goal is to increase your heart rate. Between each session, you will get some time to recover from the intensity.

Ramp Up The Intensity

If you think that your elliptical, cannot give an intense workout, you are highly mistaken. On the contrary, this machine is really helpful. Firstly, you need to figure out the change in the resistance and incline of your machine.

Resistance is your best friend when you want to increase the intensity and once you get used to it, you need to be generous with it. If your machine has an incline, you need to take advantage of it. When the incline is higher, it will give your glutes a good workout.

Perfect Your Form

Perfect Your Form

You can get the most out of the elliptical machine, just by using it correctly. While you are pedaling it, your posture is crucial, but a form check is also important for HIIT training on the machine.

Stand tall with a good picture on this machine, and keep your posture, hips, and shoulders in line. Relax a little. keep your hands on the handrails and focus while you are pushing and pulling. It will work your chest and back.

It also helps legs and glutes. Elliptical machines work are the best for running motion, with less impact but help you gain strength.

Here's How You Can Spice up Your Workout routine

This machine is what you need when you want to shed those stubborn calories. You can do about 7 high-intensity workouts.

The goal is to increase your heart rate and keep increasing the level every time. Between each session, you will get some time to recover and catch your breath. Remember that doing this workout will help you come out of your comfort zone.


If you have a medical condition and other problems, then it is advised that you do not do these exercises.

  • Warm-up like you would and then increase your intensity. You can do so with speed or resistance. Make sure it is at a moderate pace or at level 4-5 on the scale.
  • Perform the exercise by increasing and decreasing the resistance with a proper interval in between.
  • As for resistance, choose a level that you are comfortable in. If not, back off from that number. It only means that your body is not ready for it just as yet.
  • Finish off by doing cooling exercises and then stretch.

Here's How To Do So

  • Start with a warm-up for 5 minutes.
  • Use the machine for a minute at resistance level 4-5.
  • Increase it again to level 8-10.
  • Come back to level for 4-5 and do this for at least 2 minutes.
  • Again, increase the resistance to level 8-10 and do this for 2 minutes.
  • Keep doing this for a while. Keep increasing and decreasing the resistance level.
  • Once done, come to level 5 in a steady-state and be in this position for at least 3 minutes. This will make you feel better.
  • Increase the resistance to level 8-10 again and then decrease it to level 4.
  • Come back to level 5 in a steady state. Relax and cool down.
  • This workout is of 40 minutes. Keep the timer on and keep changing the resistance and make the most out of this machine to get perfect HIIT training on your elliptical.

Worried About Your Pregnant Exercise! Check Out: I Want To Use My Elliptical, But I’m Pregnant.

Remember one thing, that as days progress, you will get tired of the same routine. The idea is to work on it, stay on the same level but work it out properly. Don't go too far already, as that will drop all your motivation to work out, leaving you breathless.

Interval training means one has to come out of comfort zone and work harder, with an ideal time of breaks in between. If you do it the right way, it is bound to give you great results. 

The trick is to never miss out on warm-up and cool-down exercises. It will help you build your muscles to begin the workout whereas when you cool down, it lets your body come out of workout zone in an easy manner.

In today's time, there are many apps as well like Aaptiv and Beat Burn Elliptical Trainer. They offer workout guides on how to do this form properly and get moving, without having to worry about anything. Push hard and do this high-intensity workout and get a perfect form that you always wanted with this low impact machine!

Check This Article About Exercise During Pandemic: How To Exercise During A COVID-19 Pandemic.

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