Get fit on an elliptical
Master this machine and you'll get a total-body fat-burning workout.
Get these benefits
- Burn about 245 calories in 30 minutes.
- Tone your lower body.
- Your abs and back get a workout from holding you steady as you pump your arms and legs.
- There's no pounding, so it's gentle on your joints.
Your four-week elliptical plan
WEEK 1: Use the machine for 10 minutes and write down the number of calories you burned. (Most elliptical trainers have a feature that lets you enter your weight so the machine can calculate the calories worked off.) Don't feel bad if you get tired early on. This machine might seem easy, but it uses your muscles differently, so you might feel fatigued faster. You're getting a good workout!
WEEK 2: It's time to boost your calorie burn by 10 percent. You can make it happen by increasing either your speed or the resistance.
WEEK 3: Extend your time by 10 percent. Also, challenge yourself by going forward, then backward on the pedals.
WEEK 4: Follow the Week 3 plan until you're up to 20 to 30 minutes. Add time to your backward segments, working up to 5 minutes.
DO IT RIGHT: Set the proper resistance
If you have to shift your weight from side to side on the elliptical machine, the resistance is probably too high. On the other hand, If you feel like you're bouncing around, it's likely too low.
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