A Fat Burner 30 Minute Elliptical Workout

30 minute elliptical workoutEvery time I go to the gym I see these people who are on the elliptical trying to get a good workout. It seems that when they think of an elliptical workout all they want to do is read a magazine while lazily moving their feet.

When I get on the elliptical, I want a real tough workout.

What’s the point of working out if you don’t get anything from it?

30 Minute Elliptical Workout

We've already talked about the Schwinn elliptical machine, and now it's time to suggest how to use it properly with a typical workout for ellipticals.

Warm-Up: 5 minutes

It should go without saying that every good workout starts with a warm-up. On the elliptical, there are multiple ways to warm up. Here are three things that you should do in your warm-up.

  1. Go forward: Seems simple enough, walk forward on the elliptical at a leisurely pace.
  2. Go backward: It’s just like going forward only it will probably take a little more coordination.
  3. Arms: This one is a little tricky at first. Use the arm rails on the elliptical and use mostly your upper body to move the machine back and forth this will get your arms warmed up.

Round 20 minutes

Steady Forward Motion: 3 Minutes

This is where you start to find your rhythm. Make sure you keep a steady but comfortable pace. During this time, you should test your exertion with a simple talk test.

If you can recite the Pledge of Allegiance or your favorite song without pausing for a breath, you are good to go.

Sprint: 30 seconds

Sprint forward for 30 seconds. Go as fast as you can as safely as possible. You should not be able to speak during your sprint. Saying the Pledge during this part of your elliptical workout should seem impossible.

Steady Forward: 1 Minute

Use this time to catch your breath and make sure you are ready for the next round.

Steady Backward: 2 Minutes

This is where you are going to get the most of your elliptical workout. Going backward works a whole different set of muscles.

Sprint Backward: 30 seconds

Time to tax your system again. Go as fast as you can as safely as you can. If you can talk you’re not trying hard enough.

Steady Backward: 1 minute

This is where you are slowing your heart rate and mentally preparing for your next step.

Arms Only: 2 minutes

The direction of your feet won’t matter because you are going to be using your arms as your primary mover. However, most people find that they are more comfortable using their arms when their feet are going in the forward motion. It’s up to you.

Arm Sprint: 30 seconds

You guessed it. This part of the workout is an arm only, as fast as you can, sprint. Make sure that even the thought of speaking seems difficult.

Arms only: 1 minute

Slow your heart rate down and get ready to rest those arms.

Legs only: 3 minutes 30 seconds.

This portion of the workout is dedicated to balance. You are going to place your hands on your hips, or at your sides. Focus on a slow, steady forward motion using your balance to keep an erect posture.

Don’t slouch!

This seems easy, but you will be at the end of your elliptical workout, and you will be tired.

Cool Down: 5 minutes

This should look familiar.

  1. Go forward: Seems simple enough, walk forward on the elliptical at an easy pace.
  1. Go backward: It’s just like going forward only it will probably take a little more coordination.
  1. Arms: Use the arm rails on the elliptical and use mostly your upper body to move the machine back and forth this will get your arms cooled down.

Total time 30 minutes

You can increase the length of your elliptical workout by repeating the round as many times as you want. I would not recommend more than 3 rounds. It simply becomes too long.

The variations on the speed and direction should keep you from getting bored. You will be totally pooped at the end of the workout.

Try it and let me know what you think of this elliptical workout!

 

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