If you want to look amazing in your bikini, you should stop wasting time because of the warm season is almost knocking on your door. Also, it takes a while to get in the shape you desire, so you’d better start working out as soon as you can because summer won’t wait for you. What kind of workouts can get your entire body into shape?
In case you’re not familiar with a gym, it may be hard for you to decide when and how to start. You’ll feel like an alien when seeing all those exercising machines, plus there’s the risk of doing them all wrong, which won’t bring any benefits to your body shape.
To work out your entire body without moving from one machine to another, you should opt for the elliptical machine. Compact elliptical machines have what it takes to work every group of muscles you have, including the core, upper back, and arms, besides the legs and buttocks. We came up with a list of 7 amazing elliptical workouts that will get you in shape without you even noticing, see the list here. Stick to the plan, pair it with a proper diet, and you’ll get the desired body shape very soon.
1. Elliptical Workout for Everybody
If you never exercised on an elliptical machine before, don’t fret, as there are workout routines to suit beginners as well. It’s recommended to start with this kind of method until you gain a certain level of physical resistance. As you will see, you will face difficulties if you never worked out before or long periods passed since you last did any physical exercise. Thus, it would be best if you adopted a routine that is adequate to your current level.
In time, as your body gets adjusted to the effort and you start gaining a bit of muscle mass and resistance, you’ll be able to do more intense workouts. Ideally, it would be best if you did not strain yourself right from the start, facing sore muscles for days. Do as much as you can at first and gradually increase the intensity of your training as you get more comfortable with the routine.
Start with at least 30 minutes of training. Adjust the level of the ramp and resistance of the machine at a level that is comfortable for you. Warmup for 5 minutes at a lower RPE, the recommended level is 3.5. Then proceed with an RPE of 5 for 10 to 15 minutes then take a break to cool down. Repeat the training session until the rest of the half an hour is up.
2. Meltdown in Just 27 Minutes
Having a busy schedule is not a good excuse for skipping your workout sessions. You can save time and get in shape if you opt for an adequate workout routine. For example, if you choose a more intense type of training, 27 or 30 minutes will suffice, so you won’t have to stay at the gym for a whole hour. This routine, for example, will help you get rid of body fat in less than half an hour.
Start with a 2-minute warmup, setting the intensity between 2 and 4. Then continue with an intense interval of 2 to 3 minutes on a depth of 7 to 10, depending on how much you can take. Then lower the intensity back to 2 to 4 for the next 3-4 minutes.
Next, you will have to start HIIT training for the next 20 minutes, repeating sessions of 2 to 4 minutes for ten times. The intensity of this part should be as high as you can, ideally ten or above. Finally, cool down at a concentration between 2 and 4 for a couple of minutes.
3. Crush that Muffin Top
A muffin top is terrible in the summer, as it ruins our look both in a swimsuit or anything else we try to wear. Just 40 minutes on an elliptical can help you enjoy killer abs and no muffin top to make you feel bad anymore. While it is true that the elliptical was not designed for training core muscles, you can do this by paying attention to some details during your session.
For example, stand up straight and do not slouch while working out. Use your core muscles to maintain a correct posture at all times. Draw your belly button inside, not by stopping your breathing but by imagining that you got a punch in your belly.
Now and then, let go of the handles and maintain balance by using the muscles in the mid-section of your body only. And, of course, vary your exercises. To get the best results, you should alternate the way you train, as the body gets used to the same training routine and won’t provide the same results.
4. HIIT for Lean Legs
With this 45-minutes routine, you’ll be ready to display slim legs in just a couple of weeks. Start with a 3-minutes warmup session, on an incline of 10 and resistance of 3. Then raise the slope to 20 and resistance to 7 for 2 minutes.
Reduce the resistance to 5 for the next 2 to 3 minutes. Reduce the incline with a couple of degrees, but increase the strength for another 2 minutes. The whole idea behind HIIT training is to alternate intense exercises with cool-down periods. That is why you will have to adjust the incline and resistance of the elliptical machine continuously. Increase the decrease in them, challenging your body throughout the entire session.
5. Booty Burn Routine
It is effortless to get the desired booty with the help of an elliptical. This machine was made to work out the whole lower part of the body. A good tip is to press on your heels as you work out because it will make your glutes exercise even more. Always start with 2 to 3 minutes of warmup on the resistance of 3 and incline of 5.
Then gradually increase the resistance and the incline of the machine. Ideally, after 20 to 25 minutes of workout, you should be able to reach a strength of 11 and a slope of 15, maintaining this workout for 5 minutes. Then gradually decrease the resistance and incline until the end of your session. The exercise should take between 33 and 35 minutes.
6. Body Fat Melting
If you want to get rid of body fat, a 30-minutes routine on an elliptical machine will help you burn it fast. Begin with 3 minutes of warmup then gradually increase the resistance and incline of the device. The adjustments should be made every 5 minutes on average. Let go of the handles now and then, moving your arms freely as well. Also, move your feet backward on the machine, too, not just forward.
7. The Routine that will Chase away Boredom
Exercising on an elliptical all the time can get quite dull. The secret is to change the way you train by adjusting the intervals, by playing with hills, performing periodic sprints, changing the direction of the pedals, letting go of the handles, using the handles to work out your arms, and so on. Be creative and surprise your body, and you’ll stimulate not just the muscles but also the brain.