A Low-Impact Elliptical Workout That’ll Crush Calories

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If you’re looking for a low-impact cardio workout—or just want to mix up your regular exercise routine—hop on the elliptical machine. The cardio equipment is almost guaranteed to be at your local gym and is a quick way to work up a serious sweat. 

“My mantra for almost everybody is the same: the best cardio modality is the one that you’ll do,” says exercise physiologist Neal Pire, M.A., C.S.C.S., F.A.C.S.M.. And we couldn’t agree more. And while running, rowing, or stair climbing are all great workouts, too, sometimes you need to do you.

If you’re comparing it to running on a treadmill, you will naturally be expending less energy (and calories) because you don’t have to pick up your feet, explains Pire. But this actually gives the machine an edge if you’re looking for a cardio routine that’s easy on your feet, ankles, knees, and hips. Training on the elliptical is a weight-bearing workout, but it’s low impact on your body because you don’t strike the ground with every stride.

As with most gym equipment, if you’re not wearing a heart rate monitor, the exact calorie count may be a little off, so don’t read too much into them. However, you can burn as many calories on an elliptical as you do on a treadmill (and maybe even more), you just have to work harder to compensate for the fact that there’s no energy exertion from lifting your feet, Pire explains. As with most things, it all comes down to how hard you’re actually working. And if you’ve ever thought the elliptical isn’t hardcore try telling The Rock that—he even travels with his precious cardio machine. 

To help you get in the zone, Annette Comerchero, founder of Elliptifit studio in Los Angeles, created a 20-minute, fat-burning elliptical workout. All you need to do is get on the machine and put in the work. But first, let’s talk form.

One of the great things about the elliptical machine is that good form is almost built-in, explains Pire. Here’s what that entails:

• Keep a slight micro-bend in your knees and elbows.
• Keep your feet flat on the pedals.
• Keep your core tight and spine long so that you’re standing tall and not hunching forward.

Before you start the 20-minute workout below, here’s what you need to know:

The workout utilizes high-intensity interval training for maximum efficiency: Since you’re raising and lowering your heart rate throughout the workout, you’ll continue to burn calories as your body tries to get back to its normal state after you step off.

• During your push speeds, you should be working at about a 8 to 9 to RPE (rate of perceived exertion, with 10 being the hardest you could possibly work). The goal is to push yourself as hard as possible during the work intervals for the biggest after-burn, explains Comerchero.
• During your steady pace, your RPE should be around 1 to 3 so you can recover, says Comerchero.
• According to Comerchero, seasoned exercisers can bump up the resistance on the routine for an added challenge, and less-conditioned exercisers can lower the resistance. Find what feels challenging to YOU!
• If possible, choose an elliptical with arm bars so you’re using more muscle mass, suggests Pire—this will also help work the muscles of your upper body. 

You’re all set—now, time to channel your inner Rock with this fat-burning, heart-pumping elliptical workout. 

Related: 5 Awesome Treadmill Workouts For Burning Fat

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