Popular Reviews
What is the Schwinn Fitness 470 Elliptical? The Schwinn Fitness 470 is an elliptical machine that is designed for home use. It is a mid-range…
If you have limited space at home, finding the right […]
High-intensity interval training (HIIT) is a popular workout method that […]
Shopping for an elliptical trainer as a senior can be […]
5 Workouts For Your Elliptical Machine

Welcome to our guide on 5 training workouts for an elliptical machine!
Whether you’re a beginner looking to get in shape or an experienced athlete looking to mix up your routine, an elliptical machine can provide a great workout. In this blog post, we’ll provide a variety of workouts to suit different goals and fitness levels, including endurance, resistance, hill climbing, interval training, and cardio. These workouts are designed to help you get the most out of your elliptical machine and achieve your fitness goals.
So if you’re ready to get moving, let’s get started!
1. Cardio Workout
- Warm up by setting the resistance level to low and pedalling at a moderate pace for 5 minutes.
- Increase the resistance level to medium and pedal at a moderate to high pace for 5 minutes.
- Increase the resistance level to high and pedal at a high pace for 5 minutes.
- Decrease the resistance level to medium and pedal at a moderate pace for 5 minutes.
- Decrease the resistance level to low and pedal at a moderate to low pace for 5 minutes.
- Cool down by setting the resistance level to low and pedalling at a low pace for 5 minutes.
2. Interval Training Workout
- Warm up by setting the resistance level to low and pedalling at a moderate pace for 5 minutes.
- Increase the resistance level to high and pedal at a high pace for 1 minute.
- Decrease the resistance level to low and pedal at a moderate pace for 1 minute.
- Repeat this interval pattern for a total of 20 minutes.
- Cool down by setting the resistance level to low and pedalling at a low pace for 5 minutes.
3. Hill Climb Workout
- Warm up by setting the resistance level to low and pedalling at a moderate pace for 5 minutes.
- Increase the resistance level to medium and pedal at a moderate pace for 1 minute.
- Increase the resistance level to high and pedal at a moderate to high pace for 1 minute.
- Decrease the resistance level to medium and pedal at a moderate pace for 1 minute.
- Repeat this interval pattern for a total of 20 minutes.
- Cool down by setting the resistance level to low and pedalling at a low pace for 5 minutes.
4. Resistance Training Workout
- Warm up by setting the resistance level to low and pedalling at a moderate pace for 5 minutes.
- Increase the resistance level to high and pedal at a moderate pace for 1 minute.
- Decrease the resistance level to low and pedal at a moderate pace for 1 minute.
- Repeat this interval pattern for a total of 20 minutes.
- Cool down by setting the resistance level to low and pedalling at a low pace for 5 minutes.
5. Endurance Training Workout
- Warm up by setting the resistance level to low and pedalling at a moderate pace for 5 minutes.
- Increase the resistance level to medium and pedal at a moderate pace for 10 minutes.
- Increase the resistance level to high and pedal at a moderate to high pace for 5 minutes.
- Decrease the resistance level to medium and pedal at a moderate pace for 10 minutes.
- Decrease the resistance level to low and pedal at a moderate to low pace for 5 minutes.
- Cool down by setting the resistance level to low and pedalling at a low pace for 5 minutes.
6. Bonus Challenge Workout
- Warm up by setting the resistance level to low and pedalling at a moderate pace for 5 minutes.
- Increase the resistance level to high and pedal at a high pace for 1 minute.
- Decrease the resistance level to low and pedal at a moderate to low pace for 1 minute.
- Repeat this interval pattern for a total of 30 minutes.
- After the interval portion of the workout, increase the resistance level to high and pedal at a high pace for 5 minutes.
- Decrease the resistance level to low and pedal at a moderate to low pace for 5 minutes.
- Cool down by setting the resistance level to low and pedalling at a low pace for 5 minutes.
This workout is designed for really fit people and provides a challenging interval training routine followed by a high-intensity endurance challenge.
It is important to listen to your body and adjust the resistance level and intensity to suit your fitness level. Be sure to warm up properly and cool down after the workout to help prevent injury.
Popular Videos
Is the Elliptical Good for Losing Weight? Elliptical trainers are aerobic exercise machines in which you pump pedals against the machine’s resistance and, on some…
Calories Burned on Recumbent Stationary Bikes If you’ve tried a recumbent bicycle, you already know that pedaling it is different from using an upright bike…
Does Pedaling Backward on an Elliptical Machine Hurt Your Knees? The elliptical machine provides an ellipse movement that is similar to a combination between running…
How Does the Elliptical Machine Affect Your Buttocks? An elliptical trainer, also known as a cross-trainer, combines the aerobic workout of a brisk walk or…
Elliptical Benefits: 10 Reason to Use The Elliptical Machine If you typically need to wait in line to use your gym’s elliptical machine during peak…