Elliptical Interval
Cardio & Conditioning · full · beginner
Start
FinishHow to do it
Set a moderate resistance, hold the moving handles and push and pull with the arms as hard as the legs, alternating hard efforts with easy periods at the prescribed work-to-rest ratio.
Muscles worked
Primary: full · Also works: quads, glutes, shoulders
Equipment
Machines
Common mistakes
- Resting the hands on the fixed rails so the upper body does nothing
- Setting the resistance so low that the momentum of the flywheel carries you around
- Leaning the bodyweight onto the handles instead of standing tall over the feet
Variations
- One minute hard, two minutes easy for eight rounds
- Reverse pedalling for a glute and hamstring bias
- Steady 30-minute zone 2 effort
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- Burpeefull
- Jumping Jackfull
- Sun Salutation (Surya Namaskar)full
- World's Greatest Stretchfull
- Shadow Boxing — Combinationsfull
- Heavy Bag Roundsfull
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