exercises for elliptical machines

Best Elliptical Workouts & Exercises for Elliptical Machines

Elliptical machines are an excellent choice for beginners to kickstart their fitness journey. Exercises of elliptical machines are low-impact, easy to use, and target both your upper and lower body. Whether you want to improve your cardio, burn calories, or build endurance, an elliptical machine can help you achieve your goals without putting stress on your joints.

Dynamo Fitness Equipment offers a premium selection of elliptical machines designed to meet every need. As one of Australia’s leading gym equipment suppliers, Dynamo Fitness is dedicated to helping you find the right fitness tools for your journey.

This blog shares seven of the best elliptical workouts for beginners. Each workout is tailored to help you get the most out of your machine, no matter your fitness level.

What is an Elliptical Machine?

An elliptical machine is a versatile piece of cardio equipment. It allows you to simulate walking, running, and climbing stairs. The machine features foot pedals and movable handles, enabling full-body workouts.

Unlike treadmills, elliptical machines provide a low-impact alternative. This makes them ideal for beginners or anyone with joint pain. They are also adjustable, letting users control resistance and intensity to match their fitness goals.

Ellipticals engage major muscle groups. These include your legs, arms, and core. They are popular for home gyms and commercial fitness centers because they are effective and easy to use.

Benefits of Using an Elliptical Trainer

  1. Low-Impact Exercise
    Elliptical trainers are gentle on your joints. The smooth gliding motion reduces stress on your knees, hips, and ankles.
  2. Full-Body Workout
    They target both your upper and lower body. Moving handles engage your arms, shoulders, and chest, while foot pedals work your legs and glutes.
  3. Customizable Intensity
    Adjust resistance and incline to match your fitness level. This makes the elliptical suitable for beginners and advanced users alike.
  4. Improved Cardiovascular Health
    Regular use strengthens your heart and lungs. It also improves blood circulation and endurance.
  5. Calorie Burn and Weight Loss
    Elliptical trainers help you burn calories efficiently. They are great for shedding extra weight and boosting metabolism.
  6. Convenient for Home Use
    Ellipticals are quiet and compact. They fit easily into home gyms and allow flexible workout schedules.

Best Exercises for Elliptical You Can Perform at Home

Elliptical Machine vs Treadmills

1. Steady-State Endurance Workout

This workout helps you build stamina and improve heart health. It keeps your pace steady and manageable, making it perfect for beginners.

Objective

Boost cardiovascular endurance while maintaining a consistent pace.

Duration

20 to 30 minutes.

Structure

  • Warm-Up: Start with 5 minutes at low resistance.
  • Main Session: Maintain a steady pace for 15-20 minutes at moderate resistance.
  • Cool-Down: End with 5 minutes at low resistance to relax your muscles.

Tips for Success

  • Keep your back straight and shoulders relaxed.
  • Focus on rhythmic, deep breathing to stay in control.
  • Use the handles to engage your upper body for a full-body workout.

2. Interval Training Workout

This workout is perfect for burning calories and improving heart health. It alternates between high and low intensities, keeping you challenged.

Objective: Increase cardiovascular fitness and calorie burn with intensity changes.

Duration: 20 minutes.

Structure

  • Warm-Up: Start with 5 minutes at a low resistance to prepare your body.
  • Intervals: Alternate between:
    • 1 minute at high resistance or effort.
    • 2 minutes at low resistance for recovery.
  • Repeat this cycle for 15 minutes.
  • Cool-Down: Finish with 5 minutes at low resistance to let your heart rate return to normal.

Tips for Success

  • Adjust the resistance based on your fitness level.
  • Use a heart rate monitor to stay within your target zones.
  • Keep your movements smooth and controlled.

3. Reverse Stride Workout

This unique workout shifts focus to different muscle groups. Backward pedaling works your hamstrings, calves, and core while reducing stress on your joints.

Objective: Engage and strengthen muscles by pedaling backward.

Duration: 15 to 20 minutes.

Structure

  • Warm-Up: Start with 5 minutes of forward pedaling at low resistance.
  • Main Session:
    • Pedal backward for 5 to 10 minutes at moderate resistance.
    • Alternate between forward and backward pedaling every 5 minutes.
  • Cool-Down: End with 5 minutes of forward pedaling at low resistance.

Tips for Success

  • Keep your body balanced and your posture upright.
  • Focus on engaging your core muscles during backward strides.
  • Use the handles for added stability if needed.

4. Pyramid Workout

This workout challenges your stamina with a steady climb and descent in intensity. It’s ideal for building endurance and strength.

Objective: Gradually increase and decrease resistance to enhance stamina.

Duration: 25 minutes.

Structure

  • Warm-Up: Start with 5 minutes at low resistance to prepare your muscles.
  • Intensity Build-Up:
    • Increase resistance every 2 minutes until you reach your peak intensity.
  • Descent:
    • Gradually lower resistance every 2 minutes until you return to the starting level.
  • Cool-Down: End with 5 minutes at low resistance to relax your body.

Tips for Success

  • Adjust resistance levels smoothly to avoid strain.
  • Keep a water bottle nearby to stay hydrated.
  • Focus on maintaining consistent effort throughout the session.

These exercises for elliptical machines mimic natural activity patterns and keep your body engaged from start to finish.

5. Heart Rate Control Workout

This workout focuses on staying in your target heart rate zone. It’s great for improving cardiovascular health and maximizing efficiency.

Objective: Keep your heart rate within a specific range for optimal benefits.

Duration: 30 minutes.

Structure

  • Warm-Up: Start with 5 minutes at low resistance to get your heart rate up gradually.
  • Main Session: Maintain 60-70% of your maximum heart rate for 20 minutes.
    • Adjust resistance to stay in this range.
  • Cool-Down: End with 5 minutes at low resistance to bring your heart rate down safely.

Tips for Success

  • Use a heart rate monitor to track your progress.
  • Adjust resistance if your heart rate goes above or below the target zone.
  • Stay focused on steady breathing for better control.

This workout ensures your heart and lungs work efficiently, making it a smart choice for long-term fitness goals.

6. Hill Climb Workout

This workout mimics the effort of climbing hills. It focuses on building strength in your legs and glutes.

Objective: Strengthen lower body muscles by simulating uphill climbs.

Duration: 20 minutes.

Structure

  • Warm-Up: Start with 5 minutes at low resistance to loosen up.
  • Main Session:
    • Gradually increase incline or resistance every 3 minutes for 9 minutes.
    • Hold the peak incline or resistance for 3 minutes.
    • Lower incline or resistance every 3 minutes for the next 9 minutes.
  • Cool-Down: End with 5 minutes at low resistance to recover.

Tips for Success

  • Push through your heels to activate glutes effectively.
  • Focus on maintaining a steady breathing pattern throughout.
  • Use the handles for stability if needed.

This workout is great for building endurance and lower body power.

7. Full-Body Work for Overall Health

These exercises for elliptical machines targets your arms, legs, and core. It offers a balanced approach to fitness by working multiple muscle groups.

cross-trainer-vs-elliptical-trainer---dynamo-fitness

Objective: Condition your entire body by engaging both upper and lower muscles.

Duration: 30 minutes.

Structure

  • Warm-Up: Start with 5 minutes at low resistance to get your blood flowing.
  • Main Session: Alternate focus between arms and legs:
    • 5 minutes emphasizing arm push/pull movements with lighter leg effort.
    • 5 minutes focusing on strong leg strides with minimal arm use.
    • Repeat these cycles for a total of 20 minutes.
  • Cool-Down: Finish with 5 minutes at low resistance to relax your muscles.

Tips for Success

  • Keep your arm and leg movements synchronized for better control.
  • Adjust resistance to ensure both arms and legs are challenged equally.
  • Stay upright and avoid slouching to engage your core.

This workout delivers a balanced, effective session that improves strength and endurance across your entire body.

Conclusion

Sticking to a fitness routine is essential for progress. Regular exercises for elliptical machines help you build endurance, strengthen muscles, and improve overall health. Over time, consistency will lead to noticeable results.

Explore and shop a wide range of premium elliptical machines and fitness equipment at Dynamo Fitness. Visit our online store or drop by our mega showrooms located across Australia to experience our products firsthand.

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Have questions? Our team is here to help. Contact us for expert advice on choosing the right equipment for your fitness journey.

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