This Elliptical Workout Is Just as Effective as the Treadmill

Sometimes, you head to the gym craving a treadmill run and arrive only to find all the machines full. Bummer! But remember: there are some creative ways to work around this situation. Instead of throwing in the towel and heading straight for the sauna, try this elliptical workout instead. To make this joint-friendly machine feel like running, don’t hold the handles and pump like you do when you’re running. Going hands-free on the elliptical is great for your core, and it might help you work on evening out your stride. We did throw in some reverse action at the end of the workout for your cooldown.

Time Resistance SPM

0:00-2:003Warm up2:00-5:005Warm up5:00-10:007155-16010:00-15:001014015:00-18:00716018:00-21:001015021:00-24:00716024:00-25:001015025:00-26:00814026:00-27:001015027:00-30:00715030:00-35:007-5Backward

My elliptical is set at an incline of 20 degrees. Feel free to play around with the incline level, but keep it at least 10 degrees.

This is also a great cardio workout if your knees have been bothering you while running or you’re coming off a hamstring strain.

Image Source: POPSUGAR Photography / Kat Borchart

This Elliptical Workout Is Just as Effective as the Treadmill

Sometimes| you head to the gym craving a treadmill run and arrive only to find all the machines full. Bummer! But remember: there are some creative ways to work around this situation. Instead of throwing in the towel and heading straight for the sauna| try this elliptical workout instead. To make this joint-friendly machine feel like running| don’t hold the handles and pump like you do when you’re running. Going hands-free on the elliptical is great for your core| and it might help you work on evening out your stride. We did throw in some reverse action at the end of the workout for your cooldown.

Time Resistance SPM

0:00-2:003Warm up2:00-5:005Warm up5:00-10:007155-16010:00-15:001014015:00-18:00716018:00-21:001015021:00-24:00716024:00-25:001015025:00-26:00814026:00-27:001015027:00-30:00715030:00-35:007-5Backward

My elliptical is set at an incline of 20 degrees. Feel free to play around with the incline level| but keep it at least 10 degrees.

This is also a great cardio workout if your knees have been bothering you while running or you’re coming off a hamstring strain.

Image Source: POPSUGAR Photography / Kat Borchart

36 Cardio Workouts to Burn Major Calories at the Gym

36 Cardio Workouts to Burn Major Calories at the Gym

No matter how you like your cardio at the gym| we’ve got the answer. Stick to your favorite machine or branch out and try a new one with all of our cardio workouts| all in one place. Changing up your cardio workout is a great way to burn more calories and keep from plateauing. If your treadmill| elliptical| or stationary-bike game could use a shake-up| take your pick below.

[Elliptical Workouts] [Treadmill Workouts] [Stationary-Bike Workouts] [Rowing-Machine Workouts] [Multimachine Workouts]

| Elliptical Workouts

Short and Sweet (Under 30 Minutes):

  • When you don’t have a lot of time| try this short interval elliptical workout. It’s only 22 minutes long (including warmup and cooldown) and features really short and effective intervals.
  • To get in and get out| go for this 20-minute interval workout. The intense intervals ensure you’re still giving your body a solid workout.

30-Minute Workouts:

  • This 30-minute elliptical workout targets your entire body while also getting your heart rate up.
  • A quick workout you can fit in during your lunch break is one you have no excuse to miss. This 30-minute lunchtime workout ensures that you have enough time to freshen up in the locker room.
  • Channel all your strength and let it out with this killer elliptical workout with a girl-power playlist.
  • One way to push the interval envelope is to decrease the amount of rest time between your bouts of sprinting. By shortening your recovery time| you’re pushing your anaerobic threshold and strengthening your cardiovascular system. Sound good? Then try this elliptical interval shrinking recovery workout.

30- to 60-Minute Workouts:

  • Do this elliptical interval workout when you only have 35 minutes to spare. It’s the best way to get the most out of a short amount of time.
  • If you’re new to the elliptical machine u2014 or working out in general u2014 try this beginning elliptical workout. It uses all the different features of the machine| which gives you an idea of what it can do.
  • Target glutes and hamstrings by playing with the incline on the elliptical. This elliptical booty workout will help you tone your backside while also giving you a good cardio workout.
  • To work your core while on the elliptical| just let go. Not using the handles in this elliptical core workout helps engage all the muscles of your core as you work harder to stay balanced on the machine.
  • For times when you can’t find an empty treadmill at the gym| try this elliptical treadmill workout. The workout comes close to mimicking what running on a treadmill feels like and may even help even out your stride.

Hour-Long Workouts:

| Treadmill Workouts

Beginner:

Intermediate:

Advanced:

All Levels:

| Stationary-Bike Workouts

  • Mix up your stationary-bike routine with a 45-minute heart-pumping workout is great when there’s a line for the elliptical or treadmill machines.

| Rowing-Machine Workouts

| Multimachine Workouts

  • If the idea of the treadmill bores you| get a fun workout on the other cardio machines at your gym. This stationary bike and elliptical workout will leave you sweaty without the run.
  • This three-machine cardio mashup workout will get you ready for bikini season. It uses the rowing machine| elliptical| and treadmill for a killer cardio session that works your entire body.
  • Feeling bored? Alternate between the elliptical and the treadmill for this two-machine| 45-minute workout that’ll have the time flying by.

Better-Butt Challenge: Tone Your Backside on the Elliptical

Our Better-Butt Challenge has 21 days of workouts to help you take your butt from flat to full. In the end, you’ll have a tighter, stronger backside. Be sure to check back tomorrow when we share the next workout of this three-week plan.Today you’ll take a break from strength training to pump up your heart and burn away extra calories and fat. Choose from the following joint-friendly elliptical workouts ¡ª one that gives your butt a little extra love by turning up the incline, and another that will have you dripping in sweat as you pedal through sprint intervals.

Butt-Toning Workout

By raising the incline on the elliptical, you’ll help tone your butt while still upping your heart rate.

Time Resistance Incline SPM*

0:00 to 2:303.05.0110 to 1302:30 to 5:005.07.0120 to 1305:00 to 10:009.011.0130 to 14010:00 to 15:009.013.0130 to 14015:00 to 20:009.015:00130 to 14020:00 to 25:0011.015.0120 to 130 / Go backward25:00 to 30:009.015.0130 to 140 / Go forward30:00 to 32:305.05.0120 to 13032:30 to 35:003.05.0120 to 130

Click here for an image-free, printable version of the workout to take to the gym!

35-Minute Interval Workout

Get ready to sweat with this truly creative elliptical workout that will have you pedaling backwards and sprinting.

Time Resistance SPM* Notes

00:00-3:005130Warm Up03:00-5:005140Warm Up05:00-07:007150-160No Hands07:00-09:009150-160Hands ¡ª Push09:00-10:307130-140Backward10:30-11:008170-180Sprint11:00-12:007130-14012:00-12:308180-190Sprint12:30-13:307130-14013:30-14:308180-190Sprint14:30-16:005140-150No Hands16:00-17:008180-190Sprint17:00-18:006130-140Backward18:00-18:308190-200Forward and Sprint18:30-19:005130-14019:00-19:308190-200Sprint19:30-20:005130-14020:00-20:308200-210Sprint20:30-21:005130-14021:00-21:308200-210Sprint21:30-22:005130-14022:00-22:308200-210Sprint22:30-23:005130-14023:00-23:308200-210Sprint23:30-24:005130-14024:00-24:307140-15024:30-25:005130-14025:00-27:007130-140Backward27:00-30:005130-140Forward and Pull30:00-35:005130-140No Hands

Click here for an image-free, printable version of the workout to take to the gym!*SPM =Strides Per Minute

Image Source: POPSUGAR Photography

Better-Butt Challenge: Tone Your Backside on the Elliptical

Our Better-Butt Challenge has 21 days of workouts to help you take your butt from flat to full. In the end| you’ll have a tighter| stronger backside. Be sure to check back tomorrow when we share the next workout of this three-week plan.Today you’ll take a break from strength training to pump up your heart and burn away extra calories and fat. Choose from the following joint-friendly elliptical workouts one that gives your butt a little extra love by turning up the incline| and another that will have you dripping in sweat as you pedal through sprint intervals.

Butt-Toning Workout

By raising the incline on the elliptical| you’ll help tone your butt while still upping your heart rate.

Time Resistance Incline SPM*

0:00 to 2:303.05.0110 to 1302:30 to 5:005.07.0120 to 1305:00 to 10:009.011.0130 to 14010:00 to 15:009.013.0130 to 14015:00 to 20:009.015:00130 to 14020:00 to 25:0011.015.0120 to 130 / Go backward25:00 to 30:009.015.0130 to 140 / Go forward30:00 to 32:305.05.0120 to 13032:30 to 35:003.05.0120 to 130

Click here for an image-free| printable version of the workout to take to the gym!

35-Minute Interval Workout

Get ready to sweat with this truly creative elliptical workout that will have you pedaling backwards and sprinting.

Time Resistance SPM* Notes

00:00-3:005130Warm Up03:00-5:005140Warm Up05:00-07:007150-160No Hands07:00-09:009150-160Hands ¡ª Push09:00-10:307130-140Backward10:30-11:008170-180Sprint11:00-12:007130-14012:00-12:308180-190Sprint12:30-13:307130-14013:30-14:308180-190Sprint14:30-16:005140-150No Hands16:00-17:008180-190Sprint17:00-18:006130-140Backward18:00-18:308190-200Forward and Sprint18:30-19:005130-14019:00-19:308190-200Sprint19:30-20:005130-14020:00-20:308200-210Sprint20:30-21:005130-14021:00-21:308200-210Sprint21:30-22:005130-14022:00-22:308200-210Sprint22:30-23:005130-14023:00-23:308200-210Sprint23:30-24:005130-14024:00-24:307140-15024:30-25:005130-14025:00-27:007130-140Backward27:00-30:005130-140Forward and Pull30:00-35:005130-140No Hands

Click here for an image-free| printable version of the workout to take to the gym!*SPM =Strides Per Minute

Image Source: POPSUGAR Photography

Rock the Elliptical With This 1-Hour Workout

The elliptical gets a bad rap for not being as hardcore as other cardio machines, but as long as you’re willing to put in the effort, this low-impact machine can provide a killer workout. Try out this hour-long elliptical plan that throws in minute-long sprints to get your heart rate up and the sweat pouring down, all while helping to blast away belly fat. During these sprint periods, your feet will be moving fast, so let go of the moving arm handles, and hold on tight to the bar in front of you.

Time Resistance SPM* Notes

00:00-3:003130Warmup03:00-5:00614005:00-08:007140-15008:00-09:008190-200Sprint09:00-12:006150-16012:00-13:008190-200Sprint13:00-16:006140-15016:00-17:008190-200Sprint17:00-20:005140-15020:00-21:006190-200Sprint21:00-24:007150-16024:00-25:005190Sprint25:00-28:00615028:00-31:007160-17031:00-32:008190-200Sprint32:00-35:006160-17035:00-38:007140-15038:00-39:008190-200Sprint39:00-42:006150-16042:00-43:007190-200Sprint43:00-46:006140-15046:00-47:008190-200Sprint47:00-50:006140-15050:00-51:007190-200Sprint51:00-54:005150-16054:00-55:008190Sprint55:00-60:004130-140Cooldown

*SPM = Strides per minuteIncline = 20 percent

Click here for a printable version of this workout to keep handy at the gym.

Image Source: POPSUGAR Photography / Kat Borchart

Rock the Elliptical With This 1-Hour Workout

The elliptical gets a bad rap for not being as hardcore as other cardio machines| but as long as you’re willing to put in the effort| this low-impact machine can provide a killer workout. Try out this hour-long elliptical plan that throws in minute-long sprints to get your heart rate up and the sweat pouring down| all while helping to blast away belly fat. During these sprint periods| your feet will be moving fast| so let go of the moving arm handles| and hold on tight to the bar in front of you.

Time Resistance SPM* Notes

00:00-3:003130Warmup03:00-5:00614005:00-08:007140-15008:00-09:008190-200Sprint09:00-12:006150-16012:00-13:008190-200Sprint13:00-16:006140-15016:00-17:008190-200Sprint17:00-20:005140-15020:00-21:006190-200Sprint21:00-24:007150-16024:00-25:005190Sprint25:00-28:00615028:00-31:007160-17031:00-32:008190-200Sprint32:00-35:006160-17035:00-38:007140-15038:00-39:008190-200Sprint39:00-42:006150-16042:00-43:007190-200Sprint43:00-46:006140-15046:00-47:008190-200Sprint47:00-50:006140-15050:00-51:007190-200Sprint51:00-54:005150-16054:00-55:008190Sprint55:00-60:004130-140Cooldown

*SPM = Strides per minuteIncline = 20 percent

Click here for a printable version of this workout to keep handy at the gym.

Image Source: POPSUGAR Photography / Kat Borchart

Time For the Elliptical! Try This Fat-Blasting Workout

What did we do before interval workouts? Alternating between quick boosts of pushing our bodies to the max with longer periods of recovery can make it easier to commit to a long workout on the elliptical ¡ª and it doesn’t hurt that it blasts away belly fat. This easy-to-follow interval plan keeps things interesting, fast-paced, and challenging from start to finish. The 45 minutes will truly fly by!

Time Resistance SPM* Notes

00:00-05:003130-140Warmup05:00-08:005140-15008:00-09:007160-170Sprint09:00-12:005150-16012:00-13:008160-170Sprint13:00-16:006140-15016:00-17:009160-170Sprint17:00-20:005150-16020:00-21:007170-180Sprint21:00-24:005140-15024:00-25:008170-180Sprint25:00-28:006150-16028:00-29:009170-180Sprint29:00-32:005140-15032:00-33:007160-170Sprint33:00-36:006140-15036:00-37:008170-180Sprint37:00-40:005150-16040:00-45:003130-140Cooldown

*SPM = strides per minuteIncline = 20 percent

Click here for an image-free printable so you can have this workout ready to go at the gym!

Image Source: POPSUGAR Photography / Kat Borchat

Time For the Elliptical! Try This Fat-Blasting Workout

What did we do before interval workouts? Alternating between quick boosts of pushing our bodies to the max with longer periods of recovery can make it easier to commit to a long workout on the elliptical ¡ª and it doesn’t hurt that it blasts away belly fat. This easy-to-follow interval plan keeps things interesting| fast-paced| and challenging from start to finish. The 45 minutes will truly fly by!

Time Resistance SPM* Notes

00:00-05:003130-140Warmup05:00-08:005140-15008:00-09:007160-170Sprint09:00-12:005150-16012:00-13:008160-170Sprint13:00-16:006140-15016:00-17:009160-170Sprint17:00-20:005150-16020:00-21:007170-180Sprint21:00-24:005140-15024:00-25:008170-180Sprint25:00-28:006150-16028:00-29:009170-180Sprint29:00-32:005140-15032:00-33:007160-170Sprint33:00-36:006140-15036:00-37:008170-180Sprint37:00-40:005150-16040:00-45:003130-140Cooldown

*SPM = strides per minuteIncline = 20 percent

Click here for an image-free printable so you can have this workout ready to go at the gym!

Image Source: POPSUGAR Photography / Kat Borchat

Tone Your Butt on the Elliptical With This Workout

For a challenging elliptical workout that flies by, it’s essential to mess around with the buttons on your machine. Many elliptical workouts focus on pedaling as fast as possible and keeping the incline steady, but this tough workout forces you to switch up the resistance and incline every few minutes, challenging your entire body ¡ª especially your butt.

If you’re going to be listening to some workout music while you’re moving through this workout, I highly recommend turning on Steve Winwood’s “Higher Love” at minute 18. It will help you pedal backwards with gusto and keep a smile on your face ¡ª even as you’re feeling the burn in your backside.

Time Resistance Incline SPM* Notes

0:00-05:004.05.0130-140Warmup05:00-08:004.08.0140-15008:00-10:005.010.0140-15010:00-12:006.010.0140-15012:00-14:007.0 12.0130-14014:00-16:008.012.0130-14016:00-18:00 9.012.0130-14018:00-20:0010.015.0130-140Pedal Backwards20:00-22:009.015.0120-130Pedal Backwards22:00-25:007.012.0130-14025:00-27:005.08.0140-15027:00-30:004.05.0120-130 Cooldown

*SPM = strides per minute

Click here for an image-free printable version of this elliptical incline workout to keep on hand.

Image Source: POPSUGAR Photography