moderate
30-Minute Elliptical Trainer Session
The elliptical is one of the most popular machines for women who want sustained cardiovascular training without the joint loading of running.
30 min · Kit: Elliptical trainer
The session
- 15 min: Low resistance warm-up; get into rhythm
- 25 min: Moderate resistance steady state
- 33 intervals of: 3 min increased resistance / 2 min recovery
- 45 min: Steady moderate effort, reverse direction (if machine allows)
- 55 min: Cool-down on low resistance; slow to a stop
Worth knowing
- Elliptical mimics walking/running motion without impact — excellent for those with knee or hip concerns
- Resistance (not speed) is what generates cardiovascular challenge
- Using the arm poles actively doubles the muscles engaged
- Reverse direction on an elliptical meaningfully changes which muscles are used — hamstrings and glutes
