4 Best Elliptical Workouts To Lose Belly Fat

4 Best Elliptical Workouts To Lose Belly Fat | XpertsReviews.com

Elliptical workouts provide a powerful boost to your weight loss journey by providing a low-impact, full-body exercise that burns calories and targets belly fat. Unlike cycling or running on a treadmill, the elliptical works your upper and lower body, creating a unique synergistic effect that increases your fat-burning potential. Whether you’re a beginner or a fitness enthusiast, the versatility of the elliptical trainer makes it a great choice for achieving your goals. With the right workout plan, you can maximize your time on the machine and accelerate your progress toward a leaner, fitter physique.

Steady-state workouts, like low-intensity steady-state (LISS), are ideal for building your aerobic base. Maintaining a consistent pace for an extended period of time improves your cardiovascular endurance and trains your body to burn fat more efficiently, including stubborn abdominal fat. This basic workout not only delivers immediate results, but also amplifies the impact of future, more intense workouts by improving your overall fitness.

On the other hand, interval workouts, such as pyramid intervals, high-intensity interval training (HIIT), and TABATA, take fat burning to the next level. These sessions alternate between high-intensity efforts and recovery periods, allowing your metabolism to stay active long after your workout is over. Pyramid intervals offer a gradual approach to intensity, while HIIT burns calories quickly and efficiently for those pressed for time. With its ultra-intense format, TABATA requires a strong aerobic base but rewards your effort with unrivaled fat-burning potential. Together, these workouts bring variety, challenge and efficiency to your elliptical sessions, helping you achieve your fitness goals.

The workouts

Workout #1: Low Intensity Steady State (LISS)

fit man on elliptical trainer, concept of cardio exercises to stay fit as you age
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What you need: This workout requires an elliptical machine and 30 to 45 minutes of uninterrupted time. It’s perfect for beginners or active recovery days.

The routine:

  1. Warm-up (5 minutes)
  2. Steady-state elliptical trainer (30 to 45 minutes)
  3. Recovery (5 minutes)

Instructions: This workout involves maintaining a steady, moderate pace for an extended period of time to improve cardiovascular endurance and burn fat.

How to proceed:

  1. Warm
    • Start with low resistance and a slow speed.
    • Focus on warming up your muscles and gradually increasing your heart rate.
  2. Steady state elliptical trainer
    • Set the resistance to a low to moderate level.
    • Maintain a consistent, sustainable pace where you can still hold a conversation while feeling slightly challenged.
  3. Cool
    • Gradually reduce your speed and resistance to return your heart rate to its resting state.

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Workout #2: Pyramid Intervals

fit woman on the elliptical, concept of the worst exercises for weight lossfit woman on the elliptical, concept of the worst exercises for weight loss
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What you need: An elliptical machine and 25 to 30 minutes. This workout combines increasing and decreasing intensity to maximize calorie burning.

The routine:

  1. Warm-up (5 minutes)
  2. 1 minute of low intensity
  3. 2 minutes of medium intensity
  4. 3 minutes high intensity
  5. 2 minutes of medium intensity
  6. 1 minute of low intensity
  7. Recovery (5 minutes)

Instructions: This workout uses ascending and descending intervals to elevate your heart rate while preventing burnout.

How to proceed:

  1. Warm
    • Start with low resistance and a slow pace.
  2. 1 minute of low intensity
    • Use light resistance and keep a comfortable, easy pace.
  3. 2 minutes of medium intensity
    • Increase the resistance slightly and increase your pace to a moderate effort.
  4. 3 minutes high intensity
    • Push yourself with higher resistance and a fast pace. You should feel out of breath by the end.
  5. 2 minutes of medium intensity
    • Reduce resistance and step forward slightly to recover.
  6. 1 minute of low intensity
    • Bring your pace and resistance back to an easy level.
  7. Cool
    • Gradually decrease the speed and resistance to calm down.

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Workout #3: High Intensity Interval Training (HIIT)

concentrated woman doing intense elliptical workout at the gymconcentrated woman doing intense elliptical workout at the gym
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What you need: An elliptical machine and 20 minutes. This workout alternates intense sprints and active recovery for maximum fat-burning efficiency.

The routine:

  1. Warm-up (5 minutes)
  2. 30 second sprint
  3. 1 minute recovery (repeat 8 times)
  4. Recovery (5 minutes)

Instructions: HIIT stimulates your metabolism and increases calorie expenditure more quickly by alternating intense efforts and recovery.

How to proceed:

  1. Warm
    • Start with low resistance and a moderate pace.
  2. 30 second sprint
    • Set the resistance to a difficult level and sprint as fast as possible.
  3. 1 minute recovery
    • Reduce resistance and pace to recover before the next sprint.
  4. Cool
    • Gradually decrease the speed and resistance to lower your heart rate.

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Workout #4: TABATA

man working out on the elliptical trainer in his home gymman working out on the elliptical trainer in his home gym
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What you need: An elliptical machine and 10 minutes. This ultra-intense workout consists of short bursts of maximum effort and brief rest periods. It’s best to have a solid aerobic foundation and a few months of training before diving into the intense nature of TABATA workouts.

The routine:

  1. Warm-up (3 minutes)
  2. 20 second sprint
  3. 10 seconds rest (repeat 8 times)
  4. Recovery (2 minutes)

Instructions: TABATA quickly pushes your cardiovascular system to its limits, making it very effective for fat loss.

How to proceed:

  1. Warm
    • Start with light resistance and a moderate pace to prepare yourself.
  2. 20 second sprint
    • Set the resistance high and sprint as hard as you can for 20 seconds.
  3. 10 seconds of rest
    • Slow down and reduce resistance to recover briefly.
  4. Cool
    • Gradually decrease speed and resistance over 2 minutes to cool down.

Jarrod Nobbe, MA, CSCS

Jarrod Nobbe is a USAW National Coach, Sports Performance Coach, Personal Trainer and Writer, and has been involved in the health and fitness field for 12 years. Learn more about Jarrod

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