If You Use The Elliptical Try This!

Cory Gregory


The elliptical could be one of those machines you could use to warmup for squats or deadlifts if in a commercial gym.  I used to see so many people hop on the elliptical, going forward aimlessly for 10-15 minutes without any intention.  They aren’t changing their speed, resistance or direction, rather they are just “riding” to get to a number on the monitor. 

Being a personal training for over a decade, I incorporated several elliptical warm-ups and training programs to challenge my clients.  I used an interval system to keep their body guessing and so that their cardio training wouldn’t get boring or stale.  This interval system included going both forwards AND backwards, versus just forward.  For example, I would have them start by going forwards for 1-2 minutes, then switch to going backwards for 1-2 minutes.  They would alternate this sequence back and forth for a total of 20 minutes.  By switching it up, you can change the amount of output, the workload and how it hits your legs, especially if your goal is to shape your legs or burn fat.

Another way that you can switch it up is by changing the resistance on the elliptical.  You could change your speeds by going forward 1-2 minutes, then to going backwards 1-2 minutes.  The key is to not stick to going forward only, coasting along for 20 minutes.  To get the max benefit out of this machine, you must get creative and switch up the different variables to give you the results you are after.

Fat Burning Elliptical Tips:

Try one of these intervals next time

2 minutes forward

2 minutes backwards 

Alternate for 10 sets


1 minute frontwards

Resistance Up

1 minute backward

Resistance back down  

10 sets



1 minute frontwards

Resistance Down

1 minute backwards

Resistance Up   

10 sets


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