Elliptical Workout Plan

4 Weeks / 2 Days per Week / Intermediate

1 ratings

Workout Summary

The Elliptical Workout Plan was designed for those ready to improve their cardiovascular endurance and performance. Offering the best elliptical workout designed fulfill fitness and weight-loss goals, the elliptical workout goes beyond jumping on a machine and blindly attempting to achieve succes... more

The Elliptical Workout Plan was designed for those ready to improve their cardiovascular endurance and performance. Offering the best elliptical workout designed fulfill fitness and weight-loss goals, the elliptical workout goes beyond jumping on a machine and blindly attempting to achieve success.

Based on the solid science of interval training, this HIIT elliptical workout will get the blood pumping, the lungs expanding, and the sweat pouring.

Is the elliptical a good workout?

Over and over again, the research has proven that elliptical training is a superior form of cardiovascular exercise. Especially when it comes to elliptical vs treadmill, the elliptical machine benefits outweigh those of the treadmill exponentially.

Elliptical exercise is easier on the joints, taking away the pounding the knees often take from the use of the treadmill. Furthermore, there is far less incidence of the tibialis anterior, the muscle on the front of the lower leg, tearing away from the bone producing shin splints when elliptical machine workouts are utilized.

Two Workouts, Three Days A Week

The elliptical workout routine contained herein is a great elliptical workout for beginners, as well as those looking to further challenge themselves. The entire routine is split into two types of interval training, with a recommendation of utilizing the plan three days a week.

So, week one would see workout one, followed by workout two, and ending again with workout one. The next week would simply reverse this, beginning and ending the week with workout two, with workout one being in-between. This elliptical workout schedule is not only easy to follow, but breaks the monotony of performing the same routine every time a workout is scheduled.

Interval Training for Serious Fat Shedding

The interval style used to create these elliptical workouts makes them a fantastic choice for a number of goals. Designing such elliptical workouts for weight loss relies on the research that has proven that interval training, as opposed to steady-rate training, allows the body to burn fat at a faster rate both during exercise, and in the recovery periods following exercise.

Many will find the great benefit of turning to an elliptical workout for fat loss. Women, especially, look towards elliptical workouts to lose weight because of their inclination to choose cardiovascular exercise over weight training.

Many Goals, One Plan

Whether the goal is toning, weight loss, or cardiovascular conditioning, elliptical machine workouts provide the means for the end.

Combining the proper elliptical training with sound nutrition can mean a world of difference in health and body composition. If you want to take your fitness to the next level, incorporating the Elliptical Workout Plan by itself, or in addition to other training, may prove one of the most beneficial steps you ever made.

Elliptical Workout Plan

4 Weeks / 2 Days per Week / Intermediate

1 ratings
Elliptical Workout Plan

Elliptical Workout Plan

4 Weeks / 2 Days per Week / Intermediate

1 ratings

Workout Summary

The Elliptical Workout Plan was designed for those ready to improve their cardiovascular endurance and performance. Offering the best elliptical workout designed fulfill fitness and weight-loss goals, the elliptical workout goes beyond jumping on a machine and blindly attempting to achieve succes... more

The Elliptical Workout Plan was designed for those ready to improve their cardiovascular endurance and performance. Offering the best elliptical workout designed fulfill fitness and weight-loss goals, the elliptical workout goes beyond jumping on a machine and blindly attempting to achieve success.

Based on the solid science of interval training, this HIIT elliptical workout will get the blood pumping, the lungs expanding, and the sweat pouring.

Is the elliptical a good workout?

Over and over again, the research has proven that elliptical training is a superior form of cardiovascular exercise. Especially when it comes to elliptical vs treadmill, the elliptical machine benefits outweigh those of the treadmill exponentially.

Elliptical exercise is easier on the joints, taking away the pounding the knees often take from the use of the treadmill. Furthermore, there is far less incidence of the tibialis anterior, the muscle on the front of the lower leg, tearing away from the bone producing shin splints when elliptical machine workouts are utilized.

Two Workouts, Three Days A Week

The elliptical workout routine contained herein is a great elliptical workout for beginners, as well as those looking to further challenge themselves. The entire routine is split into two types of interval training, with a recommendation of utilizing the plan three days a week.

So, week one would see workout one, followed by workout two, and ending again with workout one. The next week would simply reverse this, beginning and ending the week with workout two, with workout one being in-between. This elliptical workout schedule is not only easy to follow, but breaks the monotony of performing the same routine every time a workout is scheduled.

Interval Training for Serious Fat Shedding

The interval style used to create these elliptical workouts makes them a fantastic choice for a number of goals. Designing such elliptical workouts for weight loss relies on the research that has proven that interval training, as opposed to steady-rate training, allows the body to burn fat at a faster rate both during exercise, and in the recovery periods following exercise.

Many will find the great benefit of turning to an elliptical workout for fat loss. Women, especially, look towards elliptical workouts to lose weight because of their inclination to choose cardiovascular exercise over weight training.

Many Goals, One Plan

Whether the goal is toning, weight loss, or cardiovascular conditioning, elliptical machine workouts provide the means for the end.

Combining the proper elliptical training with sound nutrition can mean a world of difference in health and body composition. If you want to take your fitness to the next level, incorporating the Elliptical Workout Plan by itself, or in addition to other training, may prove one of the most beneficial steps you ever made.

Workout Goals

  • Improve Cardio
  • Lose Weight
  • Get Toned

Equipment Needed

  • Elliptical Machine
  • Day 1
  • Day 2
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:45:00
-- -- 00:45:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Elliptical workouts are great for improving your cardio as well as slimming down. Most experts have determined that elliptical workouts condition your whole body better then treadmills do. This Elliptical workout is a 35 minute workout broken down into different segments (forward, backward, push, pull, no hands). This workout can be done 2-3 times a week or rotated with the interval workout.

Time - Resistance - Notes

00:00-3:00 - 3 - Warmup

03:00-5:00 - 5 - Warmup

05:00-10:00 - 5 - Speed up

10:00-15:00 - 7 - Backwards

15:00-20:00 - 7 - Forwards

20:00-22:30 - 7 - Push

22:30-25:00 - 7 - Pull

25:00-30:00 - 5 - No hands

30:00-35:00 - 3 - Cooldown

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Glutes secondary Hamstrings secondary Quads primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
01:00:00
-- -- 01:00:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Elliptical workouts are great for improving your cardio as well as slimming down. Most experts have determined that elliptical workouts condition your whole body better then treadmills do. This elliptical workout is an interval training workout and can be done 2-3 times a week or rotated with the segment workout.

Time - Level

00:00-5:00 - 5

6:00-10:00 - 7

11:00-12:00 - 7-11

13:00-17:00 - 7

18:00-19:00 - 7-11

20:00-23:00 - 7

Start over and then after you have completed the interval workout twice proceed to 5 minutes cool down at level 5

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Glutes secondary Hamstrings secondary Quads primary Muscles diagram
  • Day 1
  • Day 2
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:35:00
-- -- 00:35:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Elliptical workouts are great for improving your cardio as well as slimming down. Most experts have determined that elliptical workouts condition your whole body better then treadmills do. This Elliptical workout is a 35 minute workout broken down into different segments (forward, backward, push, pull, no hands). This workout can be done 2-3 times a week or rotated with the interval workout.

Time - Resistance - Notes

00:00-3:00 - 3 - Warmup

03:00-5:00 - 5 - Warmup

05:00-10:00 - 5 - Speed up

10:00-15:00 - 7 - Backwards

15:00-20:00 - 7 - Forwards

20:00-22:30 - 7 - Push

22:30-25:00 - 7 - Pull

25:00-30:00 - 5 - No hands

30:00-35:00 - 3 - Cooldown

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Glutes secondary Hamstrings secondary Quads primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3.00 <span>mi</span> , 00:42:00
-- 3.00 mi 00:42:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Elliptical workouts are great for improving your cardio as well as slimming down. Most experts have determined that elliptical workouts condition your whole body better then treadmills do. This elliptical workout is an interval training workout and can be done 2-3 times a week or rotated with the segment workout.

Time - Level

00:00-5:00 - 5

6:00-10:00 - 7

11:00-12:00 - 7-11

13:00-17:00 - 7

18:00-19:00 - 7-11

20:00-23:00 - 7

Start over and then after you have completed the interval workout twice proceed to 5 minutes cool down at level 5

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Glutes secondary Hamstrings secondary Quads primary Muscles diagram
  • Day 1
  • Day 2
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:35:00
-- -- 00:35:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Elliptical workouts are great for improving your cardio as well as slimming down. Most experts have determined that elliptical workouts condition your whole body better then treadmills do. This Elliptical workout is a 35 minute workout broken down into different segments (forward, backward, push, pull, no hands). This workout can be done 2-3 times a week or rotated with the interval workout.

Time - Resistance - Notes

00:00-3:00 - 3 - Warmup

03:00-5:00 - 5 - Warmup

05:00-10:00 - 5 - Speed up

10:00-15:00 - 7 - Backwards

15:00-20:00 - 7 - Forwards

20:00-22:30 - 7 - Push

22:30-25:00 - 7 - Pull

25:00-30:00 - 5 - No hands

30:00-35:00 - 3 - Cooldown

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Glutes secondary Hamstrings secondary Quads primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3.00 <span>mi</span> , 00:42:00
-- 3.00 mi 00:42:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Elliptical workouts are great for improving your cardio as well as slimming down. Most experts have determined that elliptical workouts condition your whole body better then treadmills do. This elliptical workout is an interval training workout and can be done 2-3 times a week or rotated with the segment workout.

Time - Level

00:00-5:00 - 5

6:00-10:00 - 7

11:00-12:00 - 7-11

13:00-17:00 - 7

18:00-19:00 - 7-11

20:00-23:00 - 7

Start over and then after you have completed the interval workout twice proceed to 5 minutes cool down at level 5

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Glutes secondary Hamstrings secondary Quads primary Muscles diagram
  • Day 1
  • Day 2
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:35:00
-- -- 00:35:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Elliptical workouts are great for improving your cardio as well as slimming down. Most experts have determined that elliptical workouts condition your whole body better then treadmills do. This Elliptical workout is a 35 minute workout broken down into different segments (forward, backward, push, pull, no hands). This workout can be done 2-3 times a week or rotated with the interval workout.

Time - Resistance - Notes

00:00-3:00 - 3 - Warmup

03:00-5:00 - 5 - Warmup

05:00-10:00 - 5 - Speed up

10:00-15:00 - 7 - Backwards

15:00-20:00 - 7 - Forwards

20:00-22:30 - 7 - Push

22:30-25:00 - 7 - Pull

25:00-30:00 - 5 - No hands

30:00-35:00 - 3 - Cooldown

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Glutes secondary Hamstrings secondary Quads primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3.00 <span>mi</span> , 00:42:00
-- 3.00 mi 00:42:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Elliptical workouts are great for improving your cardio as well as slimming down. Most experts have determined that elliptical workouts condition your whole body better then treadmills do. This elliptical workout is an interval training workout and can be done 2-3 times a week or rotated with the segment workout.

Time - Level

00:00-5:00 - 5

6:00-10:00 - 7

11:00-12:00 - 7-11

13:00-17:00 - 7

18:00-19:00 - 7-11

20:00-23:00 - 7

Start over and then after you have completed the interval workout twice proceed to 5 minutes cool down at level 5

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Glutes secondary Hamstrings secondary Quads primary Muscles diagram

Workout Goals

  • Improve Cardio
  • Lose Weight
  • Get Toned

Equipment Needed

  • Elliptical Machine

1 Review

  • singglory
    over 2 years ago
    #

    Worked me out something fierce!! Seven minutes backwards??? Who walks backwards . . . me I guess . . . every other day. Loved it!!

Elliptical Workout Plan

Workout Goals

  • Improve Cardio
  • Lose Weight
  • Get Toned

Equipment Needed

  • Elliptical Machine