Elliptical Training: Tips, Program + 5 Exercises

The Best Elliptical Under 600 workout is highly regarded for its benefits on the body.

 It is a complete workout that tones the muscles of the arms, legs, thighs and buttocks, allowing you to burn maximum calories and lose weight. 

How to use the elliptical bike correctly and efficiently? 

Discover all our tips and tricks to train effectively, get the right position on your elliptical bike and make the most of your exercise.

You will also find 5 free elliptical cardio workouts for beginners and advanced to lose weight and build muscle!

1) The correct position on the elliptical

Position of the back. Make sure you have a straight back and look straight in front of you. 

Do not look at your feet while exercising, as this could cause a rounded back.

 Do not shrink and do not keep your shoulders raised during training to avoid neck pain.

Place your hands on the handles. Place your hands on the handles of the heart sensors (no need to squeeze). 

Don’t put your hands too low, this can cause a forward bend, which is not good for your back.

Position and movement of the arms. When using the movable dumbbells (or movable arms), you also work the upper body and arm muscles accompanying the movement of the legs (see the section on the benefits of the elliptical bike below), while the legs and glutes are for the more working when the hands keep the dumbbell fixed in the center (and the arms therefore remain motionless).

Position of the feet. Keep your feet flat on the pedals. 

Push the pedals down with your heel so as not to strain the front of the ankle and avoid injury, then raise your heel as the pedals go up. 

It sounds complicated, but it’s actually almost natural when you train on the elliptical!

Leg movement. The movement of the legs must be fluid and as the name of the cardio machine indicates “elliptical”, ie forming an ellipse (or a flattened circle).

 The legs must then go forward and descend at the same time and then go back up slightly and then repeat the cycle. 

It is not simply a flat linear or forward-backward motion. At first you have to get used to it, but then it comes naturally.

2) Benefits of the elliptical

It is recommended to train 2 or 3 times a week for 30 or 45 minutes to truly see the effects and benefits of the elliptical on the body! 

WHO recommends doing at least 1 hour and 15 minutes of intensive sport per week (this is a minimum!).

a) The elliptical bike to tone your muscles!

The elliptical has the advantage of training the whole body, especially the legs, thighs and buttocks, arms, abdomen and back. 

It is important to know that your muscle strength will develop during high resistance exercises . When the resistance is low, but the training is relatively long, the resistance is improved. 

To build muscle, you need to increase the resistance of the elliptical bike, for example during an interval workout! Basically, no pain, no gain;).

– The muscles of the lower body (in red in the diagram) work continuously, especially the buttocks , tendons (just below the buttocks), quadriceps (on the front of the thighs) and calves (on the back of the thighs).

– The muscles of the upper body (yellow in the diagram) that work when the arms are in motion (hands on the movable dumbbell) are: the biceps and the back muscles when pulling the movable dumbbells, triceps and pectorals when pushing the handles mobile, the abdominals and pectorals that are used to maintain balance.

– If you want to exercise the glutes and thigh muscles , remove your hands from the movable bars and place them on the fixed handle in the center (on the non-movable handles).

 If you also increase stamina, it’s perfect for your thighs and buttocks (you’ll feel it too!).

– When you pedal backwards (reverse), you also work all these muscles, but in a different way and tone your abs and glutes. 

When you pedal backwards without holding the handlebars, your abdominal and back muscles work harder to maintain balance.

WHAT YOU SHOULD KNOW: For those who want to refine their body and tone buttocks, thighs and leg muscles, don’t worry: your thighs or legs will not double in volume! 

The elliptical bike is not a bodybuilding machine, but a cardio machine! It will allow you to lose fat and tone your legs, thighs and buttocks. 

Also, the results appear gradually, not immediately. So, you need to persevere to see the results;).

Our advice. Vary to spice up your workout! 

A little forward pedaling, then a few minutes of pedaling with your hands on the fixed handlebar, then a little backward pedaling, etc. (see below for cardio training programs with practical exercises).

ATTENTION: In case of knee problems, the elliptical trainer may in some cases be contraindicated.

 Ask your doctor or physiotherapist in this case!

b) The elliptical bike for weight loss!

how many calories do you burn on the elliptical? 

The number of calories burned depends mainly on the intensity of the exercise and therefore on the power you provide, which in turn depends on the speed and resistance of the elliptical bike. 

If you go very slowly at low resistance, you will burn far fewer calories than if you move fast at high resistance. The calories we give here are therefore an indication.

Physical activity (1 hour)

Calories burned

On foot (5km / h)

207 kcal

Elliptical, moderate workout

450 kcal

Elliptical, intense workout

650 kcal

Elliptical, very intense workout

830 kcal

To lose a pound, you need to train intensely 3 times a week on the elliptical for an hour, i.e. about 13 hours per month on the elliptical bike (650 x 13 = 8450 kcal). 

30 minutes of elliptical training 3 times a week helps you lose 0.5 kg per month. In general, the more intense the workout, the more calories you burn. 

However, the more intense the training, the more difficult it is to train for a long time. 

Our advice: alternate medium-intensity cardio exercises from 1 to 2 times a week for 45 minutes to 1 hour with a 30-minute interval workout (HIIT, see below) once a week (or twice a week for most. motivated).

Lose 1 kg per month. 1 hour of training on the elliptical bike 3 times a week can help you lose 1 kg per month. 

If you want to lose weight on the elliptical bike, you need to be persevering to get results and it is better to train 30 minutes 3 times a week for several weeks rather than 2 hours on the first day and stop after the second training session!

c) The elliptical bike for rehabilitation

The elliptical exerciser is a relatively smooth sport, with no bumps and jolts, making it a suitable cardio machine for rehabilitation in many cases.

You should discuss this with your doctor or physical therapist in this case.

3) Our 5 elliptical training programs

  1. COMPLETE TRAINING PROGRAM FOR BEGINNERS

Time: 35 min

Difficulty: ★ ★ ☆ ☆ ☆

Calories burned: 230 kcal

Time (min)

Resistance

SPM

Comments

00: 00-3: 00

3

130

Heating

3: 00-5: 00

5

130

Heating

5: 00-10: 00

5

140

Sprint

10: 00-15: 00

7

140

Back

15: 00-20: 00

7

140

Forward

20: 00-22: 30

7

140

With your hands – Push

22: 30-25: 00

5

130

With your hands – Pull

25: 00-30: 00

5

140

Forward without hands

30: 00-35: 00

3

130

Cooling down

* The speed is your pace (in SPM = strides per minute = strides per minute in English).

  1. TRAINING FOR BEGINNERS N ° 2 – MAX INTENSITY

Time: 30 min

Difficulty: ★ ★ ★ ☆ ☆

Calories burned: 300 kcal

Time (min)

Resistance

SPM

Comments

00: 00-3: 00

3

130

Heating

3: 00-5: 00

3

150

Heating

5: 00-7: 00

5

150

Without hands

7: 00-9: 00

7

170

With your hands – Pull

9: 00-11: 00

5

150

Without hands

11: 00-13: 00

9

170

With your hands – Push

13: 00-15: 00

5

140

Without hands

15: 00-16: 00

7

200

Sprint

16: 00-18: 00

7

130

Back

18: 00-19: 00

7

150

Forward without hands

19: 00-21: 00

9

170

With your hands – Push

21: 00-23: 00

5

130

Without hands

23: 00-24: 00

7

200

Sprint

24: 00-26: 00

5

130

Forward

26: 00-27: 00

3

120

Cool down!

27: 00-29: 00

3

120

Back

29: 00-30: 00

3

110

Cool down, it’s really the end now!

* The speed corresponds to your pace (in SPM = strides per minute = strides per minute in English).

If the workout is too easy or too difficult, adjust the speed and resistance values (e.g. change all resistances by 2 units or the speed by 20 units).

  1. A HIIT WORKOUT WITH ELLIPTICAL TO TONE THE BUTTOCKS!

In this high-intensity interval training (HIIT = High-Intensity Interval Training), high-resistance phases alternate with recovery phases. This elliptical workout is perfect for burning maximum calories by toning your legs, thighs and butt!

Time: 30 min

Difficulty: ★ ★ ★ ☆ ☆

Calories burned: 300 kcal

Time (min)

Resistance

SPM

Comments

00: 00-3: 00

3

130

Heating

3: 00-5: 00

5

130

Heating

5: 00-10: 00

9

140

Maintain cadence

10: 00-12: 00

11

140

Maintain cadence

12: 00-15: 00

7

140

Recovery

15: 00-17: 00

11

130

Back

17: 00-19: 00

7

140

Back

19: 00-20: 00

7

140

Forward

20: 00-23: 00

11

140

Maintain cadence

23: 00-25: 00

9

140

One more effort!

25: 00-28: 00

5

130

Recovery

28: 00-30: 00

3

130

Recovery

* The speed corresponds to your pace (in SPM = strides per minute = strides per minute in English).

  1. A SHORT AND DIFFICULT ELLIPTICAL HIIT PROGRAM

Here is a HIIT workout that will allow you to burn a maximum of calories in a minimum of time! HIIT is a type of cardio training that alternates very intense exercise phases (high intensity intervals) with recovery phases (low intensity intervals).

Time: 20 min

Difficulty: ★ ★ ★ ★ ☆

Calories burned: 250 kcal

Time (min)

Resistance

SPM

Comments

00: 00-3: 00

5

140

Heating

3: 00-5: 00

5

150

Heating

5: 00-7: 00

8

150

Increase the cadence

7: 00-8: 00

10

190

Sprint

8: 00-10: 00

6

150

Recovery

10: 00-12: 00

10

190

Sprint

12: 00-14: 00

8

150

Recovery

14: 00-15: 00

10

190

Sprint

15: 00-17: 00

7

150

Recovery

17: 00-18: 00

8

190

Sprint

18: 00-20: 00

5

140

Recovery

* The speed corresponds to your pace (in SPM = strides per minute = strides per minute in English).

  1. A VERY INTENSE INTERVAL WORKOUT

HIIT training is very demanding and this is particularly challenging! This cardio exercise can greatly increase physical performance (power and speed).

Time: 35 min

Difficulty: ★ ★ ★ ★ ★

Calories burned: 420 kcal

Time (min)

Resistance

SPM

Comments

00: 00-3: 00

5

130

Heating

3: 00-5: 00

5

140

Heating

5: 00-7: 00

7

150

Without hands

7: 00-9: 00

9

150

With your hands – Push

9: 00-10: 30

7

130

Back

10: 30-11: 00

8

170

Sprint

11: 00-12: 00

7

130

Recovery

12: 00-12: 30

8

180

Sprint

12: 30-13: 30

7

130

Recovery

13: 30-14: 30

8

180

Sprint

14: 30-16: 00

5

140

Without hands

16: 00-17: 00

8

180

Sprint

17: 00-18: 00

6

130

Back

18: 00-18: 30

8

190

Sprint

18: 30-19: 00

5

130

Recovery

19: 00-19: 30

8

190

Sprint

19: 30-20: 00

5

130

Recovery

20: 00-20: 30

8

200

Sprint

20: 30-21: 00

5

130

Recovery

21: 00-21: 30

8

200

Sprint

21: 30-22: 00

5

130

Recovery

22: 00-22: 30

8

200

Sprint

22: 30-23: 00

5

130

Recovery

23: 00-23: 30

8

200

Sprint

23: 30-24: 00

5

130

Recovery

24: 00-24: 30

7

140

Maintain cadence

24: 30-25: 00

5

130

Recovery

25: 00-27: 00

7

130

Back

27: 00-30: 00

5

140

With your hands – Push

30: 00-35: 00

5

130

Without hands

* The speed corresponds to your pace (in SPM = strides per minute = strides per minute in English).

Find other HIIT workout programs in the Vescape App compatible with elliptical bikes with Bluetooth.

WARNING: High Intensity Interval Training (HIIT) should only be practiced if you have a very good physical condition because it is very demanding!

 If you haven’t done any sports or have not practiced any physical activity for a long time, we recommend that you follow a HIIT workout program only 2 or 3 months after resuming sports.

Here are two elliptical training plans for beginners (# 1) and advanced or confirmed (# 2):

Training plans N ° 1

  • Monday training program N ° 1 (30-45 min)
  • HIIT interval training N ° 2 or N ° 3 Wednesday (30 min)
  • Training program N ° 1 on Friday (35 min)

Training plans N ° 2

  • Training program N ° 2 or N ° 3 on Mondays (30 to 45 min)
  • Cardio Workout N ° 1 on Wednesday (30 to 60 min)
  • HIIT training program N ° 5 Friday (35 min)

3) Which diet to accompany training with an elliptical trainer to lose weight?

Drink enough water to hydrate!

While exercising, drink at least 2 mouthfuls of water (10-20 cl) every 10-15 minutes, especially during interval training programs. 

If the workout lasts more than an hour, take a break during which you can drink a little more.

What to eat before and after training?

If your goal is to lose weight, it is imperative to combine (regular) training with a balanced and varied diet, without too much sugar and fat. 

Do you know the rule of 5? 5 fruits and vegetables per day (5 servings). It is difficult, but start with 2 servings a day and increase little by little.

What to eat before training? You can eat a banana, for example, at least 1 hour or even 2 hours before your workout and not just before, otherwise you may feel heavy and have bloating (digestive problems or even vomiting during an intensive workout).

What to eat after training? You can again eat a banana or yogurt with dried fruit. 

It is essential to eat after training, even if your goal is to lose weight, because your body needs to regenerate.

Now you know everything about training on the Best Elliptical For Cardio

Follow our tips and tricks to keep your legs, thighs, buttocks or abs fit, muscular or to lose weight. Keep in mind: The key to success is persistence!

SOME ADVICES

  1. WHO recommends at least 1h15 of physical activity per week.
  2. The elliptical bike allows you many variations and helps you to target many muscles of your body so as not to deprive yourself of the possibilities it offers (pedal forward, backward, without hands, pushing the handlebar with the strength of the arms, pulling it, holding the handle fixed in the center to tone the buttocks, etc.).
  3. Always start with a 5-10 minute warm-up phase to gradually increase your pulse (heart rate).
  4. Be regular and persistent in your training! Don’t stop after the second training session.
  5. Combine elliptical training with a varied and balanced diet (not too much sugar or fat) if you want to lose weight.
  6. Drink regularly during training: 2 mouths of water every 10-15 minutes.
  7. Eat a banana 1h to 2h before training and again a banana or yogurt with dried fruit within 30 minutes after training.

The elliptical workout is highly regarded for its benefits on the body.

 It is a complete workout that tones the muscles of the arms, legs, thighs and buttocks, allowing you to burn maximum calories and lose weight. 

How to use the elliptical bike correctly and efficiently? 

Discover all our tips and tricks to train effectively, get the right position on your elliptical bike and make the most of your exercise.

You will also find 5 free elliptical cardio workouts for beginners and advanced to lose weight and build muscle!

 

The correct position on the elliptical

Position of the back. Make sure you have a straight back and look straight in front of you. 

Do not look at your feet while exercising, as this could cause a rounded back.

 Do not shrink and do not keep your shoulders raised during training to avoid neck pain.

Place your hands on the handles. Place your hands on the handles of the heart sensors (no need to squeeze). 

Don’t put your hands too low, this can cause a forward bend, which is not good for your back.

Position and movement of the arms. When using the movable dumbbells (or movable arms), you also work the upper body and arm muscles accompanying the movement of the legs (see the section on the benefits of the elliptical bike below), while the legs and glutes are for the more working when the hands keep the dumbbell fixed in the center (and the arms therefore remain motionless).

Position of the feet. Keep your feet flat on the pedals. 

Push the pedals down with your heel so as not to strain the front of the ankle and avoid injury, then raise your heel as the pedals go up. 

It sounds complicated, but it’s actually almost natural when you train on the elliptical!

Leg movement. The movement of the legs must be fluid and as the name of the cardio machine indicates “elliptical”, ie forming an ellipse (or a flattened circle).

 The legs must then go forward and descend at the same time and then go back up slightly and then repeat the cycle. 

It is not simply a flat linear or forward-backward motion. At first you have to get used to it, but then it comes naturally.

 

Benefits of the elliptical

It is recommended to train 2 or 3 times a week for 30 or 45 minutes to truly see the effects and benefits of the elliptical on the body! 

WHO recommends doing at least 1 hour and 15 minutes of intensive sport per week (this is a minimum!).

a) The elliptical bike to tone your muscles!

The elliptical has the advantage of training the whole body, especially the legs, thighs and buttocks, arms, abdomen and back. 

It is important to know that your muscle strength will develop during high resistance exercises . When the resistance is low, but the training is relatively long, the resistance is improved. 

To build muscle, you need to increase the resistance of the elliptical bike, for example during an interval workout! Basically, no pain, no gain;).

 

– The muscles of the lower body (in red in the diagram) work continuously, especially the buttocks , tendons (just below the buttocks), quadriceps (on the front of the thighs) and calves (on the back of the thighs).

– The muscles of the upper body (yellow in the diagram) that work when the arms are in motion (hands on the movable dumbbell) are: the biceps and the back muscles when pulling the movable dumbbells, triceps and pectorals when pushing the handles mobile, the abdominals and pectorals that are used to maintain balance.

– If you want to exercise the glutes and thigh muscles , remove your hands from the movable bars and place them on the fixed handle in the center (on the non-movable handles).

 If you also increase stamina, it’s perfect for your thighs and buttocks (you’ll feel it too!).

– When you pedal backwards (reverse), you also work all these muscles, but in a different way and tone your abs and glutes. 

When you pedal backwards without holding the handlebars, your abdominal and back muscles work harder to maintain balance.

WHAT YOU SHOULD KNOW: For those who want to refine their body and tone buttocks, thighs and leg muscles, don’t worry: your thighs or legs will not double in volume! 

The elliptical bike is not a bodybuilding machine, but a cardio machine! It will allow you to lose fat and tone your legs, thighs and buttocks. 

Also, the results appear gradually, not immediately. So, you need to persevere to see the results;).

Our advice. Vary to spice up your workout! 

A little forward pedaling, then a few minutes of pedaling with your hands on the fixed handlebar, then a little backward pedaling, etc. (see below for cardio training programs with practical exercises).

ATTENTION: In case of knee problems, the elliptical trainer may in some cases be contraindicated.

 Ask your doctor or physiotherapist in this case!

b) The elliptical bike for weight loss!

how many calories do you burn on the elliptical? 

The number of calories burned depends mainly on the intensity of the exercise and therefore on the power you provide, which in turn depends on the speed and resistance of the elliptical bike. 

If you go very slowly at low resistance, you will burn far fewer calories than if you move fast at high resistance. The calories we give here are therefore an indication.

Physical activity (1 hour)

Calories burned

On foot (5km / h)

207 kcal

Elliptical, moderate workout

450 kcal

Elliptical, intense workout

650 kcal

Elliptical, very intense workout

830 kcal

To lose a pound, you need to train intensely 3 times a week on the elliptical for an hour, i.e. about 13 hours per month on the elliptical bike (650 x 13 = 8450 kcal). 

30 minutes of elliptical training 3 times a week helps you lose 0.5 kg per month. In general, the more intense the workout, the more calories you burn. 

However, the more intense the training, the more difficult it is to train for a long time. 

Our advice: alternate medium-intensity cardio exercises from 1 to 2 times a week for 45 minutes to 1 hour with a 30-minute interval workout (HIIT, see below) once a week (or twice a week for most. motivated).

Lose 1 kg per month. 1 hour of training on the elliptical bike 3 times a week can help you lose 1 kg per month. 

If you want to lose weight on the elliptical bike, you need to be persevering to get results and it is better to train 30 minutes 3 times a week for several weeks rather than 2 hours on the first day and stop after the second training session!

c) The elliptical bike for rehabilitation

The elliptical exerciser is a relatively smooth sport, with no bumps and jolts, making it a suitable cardio machine for rehabilitation in many cases.

You should discuss this with your doctor or physical therapist in this case.

 

Our 5 elliptical training programs

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