The elliptical trainer workout, a new form of exercise is slowly becoming popular. These exercises contribute to a total body workout. Hence, these machine workouts should form a part of the daily exercise routine.
Workouts performed with the help of elliptical trainers are simply known as elliptical workouts. This trainer i.e., the machine is useful in performing cardiovascular workouts. The specialty of these trainers is that, they cause minimal impact on the body and thereby, prevent any kind of damage to the joints. Moreover, these are versatile equipment pieces, which help in working on different aspects of physical fitness, like, strength training, endurance, and interval training. The calories burned on this trainer can be increased by alternating between high and low intensity workouts. Let us understand more about the elliptical machine workouts.
Six Week 30 min Elliptical PRT Plan
This trainer workout continues for 6 weeks and one has to work out on Monday, Wednesday, and Friday. On Tuesdays and Thursdays, weight workouts are recommended. The elliptical exercises on 3 days of the week shouldn’t extend beyond 30 minutes. The following workout plan would help in scheduling the exercise routine properly.
| Week/Days | Monday | Wednesday | Friday |
| First Week | Duration: 10 minutes Resistance Level: 10 Duration: 20 minutes Resistance Level: 8 |
Duration: 30 minutes Resistance Level: 8 |
Duration: 20 minutes Resistance Level: 10 Duration: 10 minutes Resistance Level: 8 |
| Second Week | Duration: 10 minutes Resistance Level: 12 Duration: 20 minutes Resistance Level: 10 |
Duration: 30 minutes Resistance Level: 10 |
Duration: 20 minutes Resistance Level: 12 Duration: 10 minutes Resistance Level: 10 |
| Third Week | Duration:10 minutes Resistance Level: 12 Duration: 20 minutes Resistance Level: 10 |
Duration: 30 minutes Resistance Level: 10 |
Duration: 20 minutes Resistance Level: 12 Duration: 10 minutes Resistance Level 10 |
| Fourth Week | Duration: 10 minutes Resistance: 13 Duration: 20 minutes Resistance Level: 10 |
Duration: 30 minutes Resistance Level: 12 |
Duration: 20 minutes Resistance Level: 13 Duration: 10 minutes Resistance Level: 10 |
| Fifth Week | Duration: 10 minutes Resistance Level: 14 Duration: 20 minutes Resistance Level: 12 |
Duration: 30 minutes Resistance Level: 13 |
Duration: 20 minutes Resistance Level: 14 Duration: 10 minutes Resistance Level: 13 |
| Sixth Week | Duration: 15 minutes Resistance Level: 15 Duration: 8 minutes Resistance Level: 10 |
Duration: 10 minutes Resistance Level: 16 Duration: 8 minutes Resistance Level: 10 |
Duration: 12 minutes Resistance Level: 16 Duration: 8 minutes Resistance Level: 10 |
Workout for Weight Loss
These workouts need to be performed at lower resistance levels, if your goal is weight loss. The duration for these exercises should be greater as compared to other exercises. One should workout for 60 minutes at a resistance level of 2. The workout helps in burning calories, if continued for at least a month. It should be performed 3-5 times a week.
The Benefits
- The most important benefit of using an elliptical trainer workout is that, it doesn’t cause harm to the joints.
- There is no risk of back pain, as the exercise is performed in an upright posture, which prevents the pressure falling on the back.
- These workouts are suited for people with different levels of fitness.
- The machine is useful for beginners as well as trained individuals, as it can be adjusted to one’s own fitness levels. One can proceed or get to the next level, just by increasing the intensity.
The elliptical machine workouts have made it easy for people of all age groups to obtain maximum benefits from this exercise routine. The fact that these workouts do not cause harm to the body joints, has led to the rise in their popularity among older people.
