Elliptical Workout Plan! Find the ideal one for you...

So! you have your new elliptical machine and NOW you need and Elliptical Workout Plan!  Whether you're new to exercise or an experienced athlete looking to cross-train, I have the Plan for YOU!

Beginners Elliptical Workout Plans

I'm starting with a Beginners Elliptical Workout Plan - ideal if starting an exercise routine is one of your New Year resolutions, or in fact anytime during the year.  This will get you on track and let you in gently on your path to a healthy fit lifestyle!  As always, don't forget to consult your physician before embarking on your new exercise plan.

Beginners should get to know the functions of their machine before starting. Most machines have incline, speed and resistance variations.  For total beginners to exercise it may be a good idea to just do 10 to 20 minutes on the machine with no resistance to familiarise yourself with the movement, before progressing to an Elliptical Workout Plan.  The 20 minutes Beginners Plan is a good starting point!

Workout Plan - Beginners 20 Minutes

I would suggest following this elliptical workout plan for 1 -2 weeks until you feel comfortable and able to progress to the next level.  I strongly recommend doing this workout 3 times a week for the most benefit.  Again do your consult your physician if you have any health issues such as high blood pressure or if you experience any pain or discomfort then STOP and seek advice from your physician.

Why not print the workout out and fix it to your elliptical trainer or nearby - or put a copy on your refridgerator to keep you motivated!!

elliptical workout plan

Beginners HIIT Elliptical Workout Plan

HIIT is the latest buzzword in cardio training!  High-intensity interval training (HIIT) that alternates between high intensity bouts of exercise combined with low intensity bouts of exercise.  Even as a beginner to exercise you can do this HIIT training on a low, safe level!

HIIT workouts are quicker than longer traditional cardio workouts and provide great benefits:

  • You burn more calories as your metabolic rate is raised during both the high and low intensity intervals
  • Maximum health benefits in minimum time
  • Your metabolic rate is increased for hours after you finish exercising
  • Can improve oxygen consumption
  • The variation in the workouts help keep you motivated!

Try the workout below for your first HIIT training experience on your elliptical machine!  Again I would recommend this workout for 2 weeks, 3 times a week before progressing to the Intermediate Level workouts.  You may want to do the beginner workout plans for a bit longer - everyone is different and will progress at different speeds.

Some people find the beginner level is enough for a complete body workout - that's fine! Whatever works for you - above all ENJOY YOUR TRAINING!

elliptical workout plan

Intermediate HIIT Workout Plan

So you've been doing the Beginner Workout Plans for a while and feel ready to progress to the next level!

Below is my Intermediate HIIT Workout that alternates between high and low intensity.  For the shorter one minute phases you should be really pushing yourself to the maximum level - especially when you reach the level 14 resistance level.  The lower intensity 2 minute phases are the recovery phases so make sure you catch your breath then!

REMEMBER - Never skip the warm up and cool down - they are an essential part of any workout.

Happy training!

Advanced HIIT Workout Plan

Due to a number of requests from readers I have devised an Advanced HIIT Workout Plan for you!

This 40 minute Advanced Plan not only gives you the benefits of HIIT training as explained above but incorporates 'reverse work' and 'no hands work'.  On most ellipticals you can stride in reverse - this works on activating different muscle groups in  particular emphasising the quads.  When you use an elliptical machine without using the hands, as in not holding the arm handles, you scults your thighs, super tighten your core (remember to hold your core muscles tight!) and you will improve your balance.

The reverse and no hands sections are on the lower resistance levels.  As with the intermediate plan you push yourself at the higher resistance levels.

Please note this is an Advanced Workout Plan - you can build up to the full workout by starting off going forwards for each section and gradually adding in a reverse element, and a no hands element.  Then add in another next time or when you feel comfortable with the different movements.

I hope this tried and tested Workout Plan works for you!  Happy Training :)

As always, if you experience any pain or discomfort STOP and seek advice from your physician/doctor.

elliptical workout planStay Motivated!!

I'm busy researching and adding workout plans to this page all the time so do bookmark, add to your RSS feed and call back.  If you need help with a particular training schedule, or if you can share your favorite workout do contact me or complete the comment box below!

Have you tried these Workouts?

Please share any story you have about your fitness journey and if the workouts have helped! It would be great to see any photos of you too - working out on your elliptical, or before and after pics :)

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Advanced HIIT  
Not had the time to blitz the intermediate HITT to the standard of fitness yet to start the advanced HITT.But had great gains already with the bits and …

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