The popularity of elliptical trainer exercise has grown rapidly over the past few years and you’d be hard pressed to find a gym without one. Many people are also choosing to buy elliptical trainers for their own home for the convenience factor. If you only have 30 or 40 minutes to spare, why waste time driving to the gym, when you could be using your time to maximum benefit and working out?

Below is a popular elliptical trainer exercise workout that can be done in 35 minutes. It includes intervals which will enhance your fitness levels, as well as moderate intensity periods, which will increase your fat burning ability.

1. Warm up for two minutes at a low resistance
2. Increase to a medium resistance for 10 minutes
3. Increase to a high resistance for two minutes at a maximum intensity (85-95% of your maximum heart rate)
4. Decrease to low resistance for five minutes
5. Increase to a high resistance for two minutes (maximum intensity as above)
6. Increase to a medium resistance for 10 minutes
7. Increase to a high resistance for two minutes (maximum intensity as above)
8. Cool down for two minutes at an easy resistance

This post via the Fat Burning Exercises blog where you can get information on how to lose body fat through exercise as well as some great ideas on fat burning foods.

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Another point in the treadmill vs elliptical argument is the fact that elliptical exercise has very low impact on your joints. This makes it an excellent exercise for those rehabilitating from injuries as well as for elderly people.

Despite the fact that elliptical exercise is low impact, recent studies prove that you will burn as many calories in the same amount of time as a treadmill workout. This makes another very good point in favor of elliptical workouts in the treadmill vs elliptical question.

This is not to say you shouldn’t do both treadmill workouts as well as elliptical training as they are both excellent ways of burning fat. It’s also a good idea to use different cardio equipment so your body doesn’t get too used to one type of workout.

photo credit: Photo Mojo

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The elliptical cross trainer works the whole body, assuming you use the handle grips in your workout. You can adjust the intensity of your workout to make it as challenging as you would like it to be. If you are a beginner, you can start off gently and still get a very good cardiovascular workout. The risk of injury is minimized due to the low impact.

Many of the elliptical cross trainers come with a variety of preset programs depending on what type of workout you want to do. These include hills, interval training, speed training, fat burning, cardio, random, and usually a manual program for you to choose your own speed and resistence.
photo credit: avlxyz

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There is minimum impact on your joints when you exercise on the elliptical, unlike running or treadmill workouts. Other benefits of elliptical exercise is the ability to burn fat easily because of the high cardio intensity which means you burn a lot of calories.

The following workout will take 30 minutes which includes stretching for the last 5 minutes.

• Start with a 3 minute warm up on an easy level of 1 or 2 and a fairly gentle speed
• For the next 20 minutes you will do intervals which consist of going hard for 30 seconds, followed by an easy 1 minute for recovery
• After 20 minutes of intervals, you will then cool down for 2 minutes on level 2
• Finish with a 5 minute stretch, focusing on all the muscles in your legs you have just worked on

To get the most out of this workout, ensure the hard intervals are very intense. Your heart rate should be up to 90-95% of your maximum heart rate. When you complete the 30 seconds of high intensity you should need the 1 minute easy interval, if not, you need to increase the level and speed of the hard interval.

As far as posture goes, keep in an upright position, with your shoulders relaxed throughout – don’t forget to suck that stomach in!

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Here is a simple elliptical exercise program you can do in 20 minutes:

• Two minute warm up
• Five minute solid pace with some resistance
• Two minutes on high resistance – this should be hard
• Two minutes on lower resistance  but should be fast
• Two minutes on high resistance – this should be hard
• Two minutes on lower resistance  but should be fast
• Five minute solid pace with some resistance

This elliptical exercise program will get you into the fat burning zone of your heart rate and give you an excellent all round workout.

photo credit: Jill Clardy

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