Can’t seem to snag an elliptical machine at the gym? You are not alone. Elliptical machines are rising in popularity and it’s no secret why. Whether you are a seasoned gym enthusiast or a newbie, elliptical trainers have something to offer everyone. These coveted cardio machines are beginner-friendly, low-impact, and overall fun. Whether you’re using the elliptical for weight loss or to get your cardio in – be ready for a full-body burn!
In this article, we’ll discuss the health benefits of using an elliptical machine, proper usage, and the best home ellipticals.
The Elliptical Machine – Cardio that is Good for Your Knees
Elliptical machines are popular in gyms and a top choice for home workout machines. This sought-after cardio equipment provides low-impact cardio workouts with a full-body burn. Elliptical workouts increase cardio capacity, burn body fat, and are easy on the knees. But that doesn’t mean the workouts are easy!
Like the treadmill, the elliptical machine is designed for aerobic exercise. It allows the user to run or walk without added pressure. Unlike the treadmill, the elliptical trainer is low-impact, making it great for rehabilitation after an injury and easy on the joints. Elliptical workouts are also great for toning your upper and lower body since it has handles for the arms and you can add weight resistance.
Which Muscles Do the Elliptical Machine Work?
Elliptical machines provide a full body workout engaging your core, legs, and arms. More specifically, the elliptical targets: your glutes, calves, hamstrings, quadriceps, triceps, biceps, abs, obliques, chest, and back. Through the simultaneous movements of your legs and arms, the elliptical engages your upper and lower body at the same time. Depending on what model you choose, you can achieve even more targeted muscle activation. For example, recumbent elliptical trainers provide more glute engagement and activation than standing elliptical machines.
The Proper Way to Use the Elliptical Machine
If you’re looking to pump up your cardio routine, you found it! Elliptical machines improve cardio capacity through low-impact aerobic exercise. Elliptical machines can be a great addition to your cardio routine, but they should be used correctly. Here is how you can get the most out of your elliptical workout:
Stretch
Stretching before and after workouts helps prevent muscle soreness and injuries. No one wants that! So, be sure to dedicate 5-10 minutes to warming up and stretching before your elliptical workout.
Stand Up Straight
Good posture is essential for avoiding workout-related injuries and strain. Standing up straight engages your core and works your abs. Doing this allows you to get the full-body burn you deserve – working your upper and lower body. If you find it hard to maintain good posture, consider decreasing the intensity of your workout and/or lowering the resistance. Utilizing the machine correctly at a lower intensity will provide better results than improper use at a higher intensity. Remember, you can always work your way back up!
Hold – Don’t Lean
We’ve all been there. The workout gets intense and the handlebars seem heaven-sent. While it may be tempting to use the handles as a crutch – don’t! Leaning on the stationary handles reduces your lower body tension and decreases the number of calories burned. Instead, push and pull the moving handles. Your legs will do most of the work, but this ensures you get a full-body workout.
Set Aside 20-30 Minutes
An elliptical is a cardio machine. That said, the American Heart Association recommends 150 minutes of moderate aerobic exercise weekly. That’s about 20 minutes daily or 30 minutes for five days. It’s ok to start where you are and work your way up to 20 minutes. Gradually increasing your workout is a great way to improve your overall health without overdoing it.
Using the Elliptical for Weight Loss
Are you tired of doing the same boring workouts to lose weight? Switch up your routine and try the elliptical. Using the elliptical for weight loss is exciting and rewarding. You can up the intensity and resistance to make it a workout you won’t forget. The elliptical provides a low-impact workout that burns body fat and torches calories. Get your legs moving, your arms pushing, and your core engaged! Using the elliptical to lose weight has never been easier. Adjust the incline and turn up the music to keep things exciting. Pair your workout with healthy diet changes and watch the weight disappear!
Types of Elliptical Workouts You Can Do
There are several different types of elliptical workouts that you can do to keep your routine fresh and challenging. One option is interval training, where you alternate between high-intensity intervals and low-intensity recovery periods. Another option is hill training, where you adjust the resistance levels to simulate going up and down hills. Cross-training involves incorporating other forms of exercise, such as strength training or yoga, into your elliptical routine. You can also do a steady-state workout, where you maintain a consistent pace and resistance level throughout your session. By mixing up your elliptical workouts, you can stay motivated and continue to see results.
1. HIIT:
High-intensity interval training involves bursts of intense exercise followed by rest. HIIT exercise is typically short but provides the participant with maximum health benefits. HIIT on elliptical machines is easy. You can incorporate HIIT into your elliptical workout by peddling as fast as you can for 30 seconds and then pedaling slowly for one minute. Repeat for 10 minutes. Increase the time as you progress.
2. Cardio:
Elliptical machines are cardio machines. They’re made for aerobic exercise and help improve your cardio capacity while strengthening your heart and lungs. If you don’t know where to start, choose a preset cardio routine for a quick elliptical cardio workout. The goal is to get your heart rate up and sustain it over time.
3. Strength Training:
Ellipticals engage both your upper and lower body. Since these muscles are already engaged, consider adding strength training to the end of your elliptical workout. This will make your workout even more effective than if you were to use the elliptical alone. Just increase the resistance and power through until those muscles are burning!
4. Endurance Training:
Endurance training is a cardio workout that raises your heart rate and sustains it. For example, if you have a favorite elliptical routine, extend the time by 15% and repeat the next day until you can sustain the new time. Once you can sustain the longer workout, increase the time by 15%. Rinse and repeat.
5. Total Body:
When used correctly, the elliptical machine provides a full-body workout. Be sure to utilize the handlebars and pump your arms while working your legs. This engages both your upper and lower body.
6. Core Strengthening:
Easily work your abs by engaging your core. To get started, choose a preset workout or your favorite routine. Stand up straight and keep a good posture throughout your workout. Let go of the handles for as long as you can to get your core engaged.
7. Glute Workout:
If you want to tone your glutes on the elliptical, up the incline and focus your pressing through your heels. You can turn any elliptical workout into a glute workout by doing this trick.
The elliptical machine is a popular choice for home workout equipment and it is easy to see why! This versatile cardio machine provides a low-impact full-body workout. Its intuitive design makes it a crowd favorite. The routines are engaging and customizable. The opportunities are endless.
The Best Elliptical Workouts
The best elliptical workout depends on your fitness goals and health. If you want to lose weight, you’re in the right place. Whether you’re a beginner or experienced, these workouts will bring the burn so you can shed some pounds. Here are the two best elliptical workouts that will help you reach your weight loss goals:
1. Elliptical Workout for Beginners:
This elliptical workout is perfect for beginners. Be sure to complete the warm-up and cool-down sections to reduce soreness. During the baseline periods, you should be breathing hard but still able to speak. During the push phase, it should be much harder to talk. This exercise will only take 25 minutes and can be done on any elliptical machine.
| Time | Intensity |
| 0:00-5:00 | Warm-up |
| 5:00-10:00 | Baseline |
| 10:00-15:00 | Push |
| 15:00-20:00 | Baseline |
| 20:00-25:00 | Cool-down |
2. HIIT Elliptical workout:
This high-intensity interval training circuit is customizable to suit an array of needs. It can be used at the beginner level or intermediate level. Find your elliptical baseline and experiment with the incline and resistance. HIIT is short bursts of high-intensity work followed by a low-intensity rest phase. Once you find what’s comfortable, jump in and give this HIIT elliptical workout a try. Don’t forget to warm up and cool down.
| Push | Rest |
| 30 Sec | 2:00 Minutes |
| 30 Sec | 1:30 Minutes |
| 30 Sec | 1:30 Minutes |
| 30 Sec | 1:00 Minute |
| 30 Sec | 1:00 Minute |
| 30 Sec | 1:00 Minute |
| 30 Sec | 1:30 Minutes |
| 30 Sec | 1:30 Minutes |
| 30 Sec | 1:30 Minutes |
| 30 Sec | 2:00 Minutes |
| 30 Sec | Done |
Which is the Best Home Elliptical Machine to Buy?
With so many options on the market, choosing the best home elliptical can be quite a challenge. The best elliptical is one that fits your personal needs and fitness goals. This depends on the amount of space you have, your budget, and your desired usage. Whether you’re looking for the best home elliptical machine on a budget or the best compact elliptical, we’ve got you covered. Here are the best home ellipticals and why we think you’ll love them:
1. Best Compact Elliptical – Precor Elliptical EFX 225
If you’re looking for professional quality at home, look no further! This Precor elliptical machine EFX 225 is compact and lightweight – perfect for home use. Precor is known for its durable ergonomic designs. When you purchase a Precor elliptical, you can rest assured knowing your equipment is commercial-grade and gym approved. This elliptical is perfect for those looking for results without sacrificing their entire space. Get ready for gym-quality results from the comfort of your home! This space-saving elliptical is sure to deliver.
Highlights:
Motorized Crossramp
8 Elevation Levels
10 Preset Workouts
Wireless Heart Rate Monitoring
18-21 inch Stride
Why you’ll love it:
The Precor Elliptical EFX 225 is compact but packs a punch! This model was made with convenience in mind. You can easily adjust the incline with its motorized adjustment feature. The Precor EFX Elliptical takes the guesswork out of working out with 10 preset programs. Easily track your progress on the 5 inch LED display and connect your music device directly to the console to keep your energy high.
2. Best Quiet Elliptical – Life Fitness E1 Elliptical Cross-Trainer
Life Fitness is known for producing quality fitness equipment. You won’t find watered-down elliptical machines here. Life Fitness has managed to create a professional-grade elliptical machine without the noise. Thanks to their Whisperstride Technology, you can enjoy your workout in peace. In our remote-work era, this machine comes in clutch! Your workout won’t disturb anyone and their workout won’t disturb you. You won’t be sacrificing quality for quiet either. The E1 Elliptical offers a smooth natural ride like no other.
Highlights:
13+ Preset Workouts
Whisperstride Technology
Telemetry Heart Rate Monitoring*
Connect to Smartphone and Fitness Apps*
Bluetooth Heart Rate*
20 inch Stride
*Availability based on the console you choose.
Why you’ll love it:
Whisperstride technology makes this Life Fitness Elliptical one of the best home ellipticals. You’ll love how quiet this machine is. Whether you have a sleeping baby or want to multitask during the workday – no one will know! Catch up on your favorite show or listen to your favorite music without cranking it up. This is one of the best ellipticals to add to your home setup. It’s quiet, effective, and durable. You customize your unit by choosing the console, aka the display screen. Depending on the console, you can connect your smartphone, your Apple Watch, connect fitness apps, and unlock up to 15 preset workouts. If you need a quiet elliptical machine, the Life Fitness E1 Elliptical is for you!
3. Best Budget Elliptical – Schwinn 411 Elliptical
Let’s be honest. Not everyone has thousands of dollars to dole out on fitness equipment, and that’s ok! Schwinn makes a home gym possible for all budgets by creating affordable fitness equipment that lasts. The Schwinn 411 Elliptical makes our list for being affordable, compact, and providing a full-body workout. This home elliptical is perfect for people on a budget or in need of a space-saving elliptical machine.
Highlights:
13 Preset Workouts
Telemetry Heart Rate Monitoring
18 inch Stride Length
Full Body Workout
5.5 inch Display
Why you’ll love it:
The Schwinn 411 Elliptical is perfect if you don’t want to break the bank! Get started on your fitness goals from the comfort of your home – at a fraction of the cost. This elliptical machine costs considerably less than its counterparts, making it budget-friendly. The Schwinn 411 elliptical is compact making it great for smaller spaces. This low-impact machine gets better with the addition of cushioned pedals. If you want to start a home gym or are new to the elliptical, this is the perfect machine to test the waters.
4. Best Elliptical for Beginners – Nautilus E618 Elliptical
The Nautilus E618 Elliptical machine is a game changer for beginners! This elliptical features 25 preset workouts and four custom workouts for when you don’t know where to start. From the endless presets to the three-speed built-in fan, this elliptical is a great mix of affordability and usability. Perfect for the adventurer at heart, you can change your scenery for a more relaxing or exciting view thanks to the Explore the World app. The Nautilus E618 is affordable and makes up for what it lacks in features, in power.
Highlights:
25 Preset workouts
4 Custom Workouts
Contact & Telemetry Heart Rate Monitoring
22 inch Stride
Motorized Incline
3 Speed Fan
USB Charging Port
Why you’ll love it:
The Nautilus E618 Elliptical is full of excitement! This elliptical is perfect for beginners. With 25 preset workouts and four custom workouts, you’ll never be bored. With the Explore the World app, you can run the Japanese Countryside or run the streets of Prague. The options are endless – the scenery unparalleled. The Nautilus E618 Elliptical is also equipped with a three-speed fan. When your workout reaches its peak, you’ll be happy to have a built-in fan. The Nautilus E618 is not feature-heavy, making it great for beginners who want to get started.
5. Best Recumbent Elliptical – Octane Fitness Elliptical X-Ride xR6c
Octane Fitness has a history of producing high-quality elliptical exercise equipment. They are innovators in the space and consistently push the envelope. The Octane Fitness xR6c Elliptical is a recumbent elliptical bike that allows you to reap the benefits of a standing elliptical while seated. Recumbent ellipticals are perfect for those who suffer from chronic back pain or are recovering from injuries. The xR6c is at the top of its class. PowerStroke Technology engages more muscles and burns more calories than any seated machine.
Highlights:
Space-Efficient Design
20 Resistance Levels
Seated Elliptical
Workout Boosters
Why you’ll love it:
The Octane Fitness X-Ride xR6c Elliptical is a recumbent, or seated, elliptical. What’s not to love? Despite being seated, this recumbent elliptical engages more muscles and burns more calories than any other seated machine. This elliptical also engages the glutes at a higher rate. It’s perfect for users with chronic back pain or injuries. Octane Fitness is known for its Workout Boosters and this elliptical is no different. Use the workout boosters to ramp up your workout!
Wrapping it Up
The elliptical machine is a fantastic way to get your cardio exercise and lose weight. It is an excellent low-impact form of exercise that is easy on the joints, making it suitable for people of all ages and fitness levels. It provides a full-body workout that targets multiple muscle groups, including the legs, arms, chest, back, and core, allowing you to burn more calories in less time.
Using an elliptical machine is an effective way to increase your heart rate, which helps you burn calories and lose weight. By setting the machine to a high resistance level or incline, you can challenge your muscles and burn even more calories. Additionally, the machine is highly customizable, allowing you to adjust the speed, resistance, and incline to match your fitness level and goals.
Research has shown that using an elliptical machine can lead to significant weight loss. Studies have found that regular use of an elliptical machine for 30 minutes, three times a week for several weeks, can result in a reduction in body fat and overall weight loss. Incorporating the elliptical machine into your fitness routine, along with a healthy diet, can help you achieve your weight loss goals and improve your overall health and fitness.
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