3 Elliptical Workouts For Weight Loss

Fitness, Workouts by Type, Running Workouts

By: // October 31, 2019

The elliptical machine is one of the best fitness inventions to come around in recent history. It’s got the sweet combination of allowing you to work as hard as you want while keeping it all completely low-impact. You will see everyone from serious athletes to those recovering from injuries on these machines, and for good reason: there are tons of benefits to elliptical workouts.

Benefits of Using The Elliptical

  • Gives you a low-impact cardio workout that’s easier on your joints
  • Accessible enough that all fitness levels can participate; even if you’re getting back into exercise after an injur
  • Works your total body
  • Helps improve balance and mobility
  • Offers quick workouts for busy days.

It’s clear we love elliptical workouts, but like any form of cardio, variety is the key to keeping it fresh and fun—and keeping your body challenged. You can’t just hop on the machine every day and go at a steady state expecting to lose weight, tone up, or change your body. Plus, we’ve been there/done that, and it gets BORING! Yes, the console probably has several elliptical workout programs for you to try, but if you are looking for something new or different, we’ve got three intense, calorie-burning workouts for you to choose from.

3 Elliptical Workouts For Weight Loss

Try these intense interval-style elliptical workouts to boost your weight loss. In order to keep challenging you body (and prevent boredom) you simply need to vary your incline and your resistance. Almost all ellipticals offer a ramp or incline which simulates the sensation of going up a hill—this is the incline—and this helps work your glutes and legs. You can also up your resistance to increase your effort and calorie burn. And lastly, you can change what you’re doing on the elliptical by changing the direction you’re pedaling.

We’ve utilized these tactics to give you three interval-based, calorie-burning elliptical workouts to help you lose weight. These workouts are designed to make your elliptical time a little more interesting, and a little more challenging to work different muscle groups and keep you on your toes. Find the elliptical workout that matches your needs and timeframe below. They go from 15 minutes to 20 minutes and lastly, a 30-minute elliptical routine. Plus, we made all of the elliptical workouts printable! Just click on the workout, print and take it with you to the gym or your home machine.

Lunch Time Calorie Crunch Elliptical Workout

When you only have 15-minutes, you need an elliptical workout that gets your heart rate up and torches calories fast. Enter: Our Lunch Time Calorie Crunch. Changing up the resistance and incline often in this quick workout helps you make the most of your time. (By using varying inclines and resistance levels, you move your heart rate through different zones.) Plus, you’ll alternate between pedaling backwards and forwards which helps you work all your leg muscles in one workout. This 15-minute workout will let you get in and get out while burning calories in record time.

Related: 4 Treadmill Workouts To Beat Boredom

20-Minute Tabata Elliptical Workout

Have 20-minutes to spare? Then you’ll love this Tabata elliptical routine. This workout gives the elliptical a fresh spark using the tabata interval training technique. Tabata is a form of HIIT: High Intensity Interval Training. By going as hard as you can for 20 seconds and then resting for 10 seconds several times in a row, you keep your brain busy and your heart pumping. The incline remains 5.0 the entire workout, but the resistance and the pace or speed at which you push changes. So have fun and enjoy the ride!

Go Big Interval Challenge Elliptical Workout

This 30-minute interval challenge will rev your metabolism and make the time fly as you change your resistance and use speed intervals to crank up your metabolism. Pay attention to the column on the right that says “feeling” and adjust the speed you pedal to match that feeling. Try to vary the forward and backward motion between the intervals to keep all your leg muscles working evenly.

And that’s it! Try one of these interval-style elliptical workouts and let us know how you liked them. When you want to increase your calorie burn and decrease workout boredom, these can become your new best friends.

Looking for another way to get your low-impact cardio in? Try our free 10-Minute No Running Cardio Workout!

READ THIS NEXT: Healthy Post-Workout Recovery Options

Printed from GetHealthyU.com


on May 3, 2019 at 12:45 AM Reply

This is very detailed and informative! I am giving these elliptical workouts a try after I've fully recovered from giving birth. Thank you for sharing this!

    on May 21, 2019 at 5:14 PM Reply

    Yay - go you! You will have to stop back after you try these elliptical workouts and let us know how you liked them! It is a great way to switch up your cardio and the elliptical is less impact on the joints than running which can be a nice change of pace! Keep on moving!

on January 6, 2019 at 12:47 PM Reply

I did 55 minutes of interval elliptical today, 30 seconds forward at a fast speed, and then 30 seconds backwards at a slow rate, changing direction and speed every 30 seconds, I have high blood pressure and im trying to get it down any advice ?

    on February 20, 2019 at 6:54 PM Reply

    Hi Joe - While exercise can lower blood pressure and it's a great idea to live a healthy lifestyle as best you can with eating well and exercising, you will want to make sure you consult your doctor on how to best lower your blood pressure! Continue exercising and eating a healthy diet as this will help, but consult your doctor on additional ways to lower your blood pressure!

on December 4, 2018 at 10:51 AM Reply

Hi Chris, I got to Planet Fitness, and I don't believe their elliptical machines have an incline option. Any suggestions on how to work around that?

    on December 5, 2018 at 1:30 PM Reply

    Hi Jason - I would say to then increase your resistance!

on November 13, 2017 at 5:22 PM Reply

I am overweight, I am 5ft 5in and weigh 195 lbs and I can barely stay on my elliptical for one minute. How do I work up 2 the 15 minutes without killing myself.

    on November 14, 2017 at 7:37 AM Reply

    Hi Debbie - just take it slow. Do what you can and then every day or every few days slowly increase. Good luck!

on September 13, 2017 at 5:01 AM Reply

Where should we hold the elliptical?shoulder level or chest level

    on September 19, 2017 at 11:51 AM Reply

    It doesn't matter! Whatever feels comfortable for you - just make sure to not scrunch your neck!

on April 4, 2015 at 7:00 PM Reply

Can't wait to try this workout! On the 20 minute Tabata workout should I come to a complete stop on the 10 second rest or pedal slower?

on March 25, 2015 at 10:11 AM Reply

I'm definitely going to try the first workout, probably today. I don't think the elliptical machines at my gym have an incline however.

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