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The Best Elliptical Plan for Your Cardio Workout

Elliptical PlanUsing an elliptical plan for your exercise is great for those of us who love to get a good cardio workout. There are many ways to spin an elliptical plan to focus on different parts of the body and still get a good overall workout for your body. Some people like to create an elliptical workout schedule to use different days to focus on different parts of their bodies.

We got these great elliptical plans from fitsugar.com. You can choose one elliptical workout program from these, or you can do them put them all together in your elliptical workout schedule. It is all up to you.

Beginner Workout: This is a great workout to start with for beginners. It is not as rigorous as the other elliptical plans, but it is a total body workout that is great for complement other gym trainings that you might have for your workout session.

Time Resistance (Level) SPM* Notes
0:00-3:00 3 130 Warm Up
3:00-5:00 5 130 Warm Up
5:00-10:00 5 140 Speed Up
10:00-15:00 7 140 Backwards
15:00-20:00 7 140 Forwards
20:22:30 7 140 Push
22:30-25:00 7 140 Pull
25:00-30:00 5 140 No Hands
30:35:00 3 130 Cool Down

*SPM=Strides per minute

Booty Workout: This focuses on the glutes and hamstrings by using the incline on the elliptical. This means that you’ll get that fabulous-looking ass while getting your much needed cardio workout. The key to this workout is to work hard to keep your heels down. This will work your butt even harder. To pose an even bigger challenge, you can choose to not hold on to the handles, and workout your core even more.

Time Resistance (Level) Incline SPM*
0:00-2:30 3 5 110-130
2:30-5:00 5 7 120-130
5:00-10:00 9 11 130-140
10:00-15:00 9 13 130-140
15:00-20:00 9 15 130-140
20:00-25:00 11 15 120-130/Go backward
25:00-30:00 9 15 130-140/Go backward
30:00-32:30 5 5 120-130
32:30-35:00 3 5 120-130

(Source: fitsugar.com)
*SPM=Strides per minute

Core Workout: If you’re really bent on working out your core intensely to get that drool-worthy abs, you can try this longer and more intense elliptical core workout. To make it really effective, set the incline on the elliptical to 6.

Time Resistance (Level) RPE* (1-10)
0:00-5:00 2 1
5:00-10:00 8 6
10:00-15:00 5 3-4
15:00-20:00 9 7
20:00-25:00 5 3-4
25:00-30:00 10 8
30:00-35:00 5 3-4
35:00-40:00 2 1 Cool Down

(Source: fitsugar.com)
*RPE=Rate of Perceived Exertion

Shorter Intervals: This workout will definitely push you to your limit. In this workout plan, you will have less rest time between sprints. This will push your anaerobic threshold and strengthen your cardiovascular system.

Time Resistance (Level) SPM* RPE* Notes
0:00-3:00 3 120-130 Warm Up
3:00-6:00 7 130 Warm Up
6:00-6:45 7 180-190 7
6:45-8:15 7 130-140 Recover
8:15-9:00 8 190-200 8
9:00-10:30 7 130-140 Recover
10:30-11:15 8 200-210 8
11:15-12:45 6 130-140 Recover
12:45-13:30 8 200-210 9
13:00-14:30 6 130-130 Recover
14:30-15:15 8 200-210 9
15:15-16:15 6 130-140 Recover
16:15-17:00 8 200-210 9
17:00-17:45 6 130-140 Recover
17:45-18:30 8 190-200 9
18:30-19:00 5 120-130 Recover
19:00-19:30 8 190-200 9-10
19:30-20:00 5 120-130 Recover
20:00-20:30 8 190-200 9-10
20:30-21:00 5 130-140 Recover
21:00-21:30 8 190-200 9-10
21:30-22:00 5 130-140 Recover
22:00-22:30 8 190-200 9-10
22:30-24:30 5 130-140 Recover
24:30-27:00 7 120-130 Backwards
27:00-30:00 5 120-130 No Hands

*SPM=Strides per minute
*RPE=Rate of Perceived Exertion

Total Body Workout: If you’re looking for an intense total body workout for your elliptical plan, you can and are pressed for time, you can try this total body workout.

Time Resistance (Level) SPM* Notes
0:00-3:00 3 130 Warm Up
3:00-5:00 3 150 Warm Up
5:00-7:00 5 150 No Hands
7:00-9:00 7 170 Hands-Pull
9:00-11:00 5 150 No Hands
11:00-13:00 9 170 Hands-Push
13:00-15:00 5 140 No Hands
15:00-16:00 7 200 Hands
16:00-18:00 7 130 Backward with hands
18:00-19:00 7 150 Forward with no hands
19:00-21:00 9 170 Hands-Push
21:00-23:00 5 130 No Hands
24:00-26:00 5 130 Hands
26:00-27:00 3 120 Cool Down
27:00-29:00 3 120 Backwards
29:00-30:00 3 110 Cooldown

Total Body Workout 2: You can also try this one from shape.com. The workout intensity is moderately hard, and all you need is an elliptical with the moveable arm handles. With only this 30-minute elliptical workout plan, you can burn as much as 250 to 300 calories. That makes it perfect as an elliptical workout plan for weight loss for all you busy women out there.

Time ( Minutes) What to Do Resistance (Level) RPE (1-10)
0:00-3:00 Warm-up: move feet forward; push and pull arm handles 3 3-4
3:00-8:00 Let go of handles; continue moving feet forward 6 5-6
8:00-13:00 Push and pull the handles; move feet backward 6 5-6
13:00-15:00 Move feet forwards and extend arms at shoulder height out to sides; circle arms forward 7 6-7
15:00-17:00 Move feet backward and circle arms backward 7- 6-7
17:00-22:00 Move feet forward; push and pull arms handles 8 7-8
22:00-27:00 Move feet backward; push and pull arm handles 8 7-8
27:00-30:00 Cool down: Move feet forward; push and pull arm handles 3 3-4

*RPE=Rate of Perceived Exertion

There are many ways to spin elliptical workout plans once you get used to it and get a hang of how your body reacts to the different movements within the workout. It is highly recommended to do an elliptical workout at least twice a week to achieve your fitness goals.

Like we said at the start, you can opt to do several of the workouts suggested and put them into an elliptical workout schedule. That way, you can keep track of your fitness achievements whilst being aware of the parts of your body that you have been focusing. This is sure to give you a huge confidence boost as you work through your workout plan week after week after week.

Category: Cardio Workout

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