How to Incorporate Interval Training on an Elliptical Trainer?

22 minutes read

Interval training on an elliptical trainer is a highly effective way to maximize your workout and burn calories. By alternating between periods of high intensity and low intensity, you can challenge your cardiovascular system and build endurance. Here's how you can incorporate interval training on an elliptical trainer:

  1. Warm-up: Start by warming up for 5-10 minutes at an easy pace. This helps to prepare your muscles and gradually increase your heart rate.
  2. Increase intensity: Begin by increasing the incline or resistance on the elliptical to a level that challenges you. This will be your high-intensity phase.
  3. High-intensity phase: Pedal at a fast pace and with high resistance for about 1-2 minutes. Push yourself to work at an intensity level that makes it difficult to hold a conversation.
  4. Recovery phase: After the high-intensity phase, decrease the resistance or incline and slow down your pace. Use this recovery phase to catch your breath and allow your heart rate to come down.
  5. Repeat: Repeat the high-intensity and recovery phases for a total of 10-20 minutes, depending on your fitness level and goals. Aim for a 1:1 or 1:2 ratio of high-intensity to recovery, such as 1 minute high intensity followed by 1 minute recovery.
  6. Cool-down: After completing the intervals, gradually decrease the intensity and pace for the last 5-10 minutes of your workout. This helps your body gradually return to its resting state.


Remember to listen to your body and adjust the intensity and duration of the intervals based on your fitness level. As you progress, you can increase the duration of the high-intensity phase or decrease the recovery time to make your workout more challenging.


Interval training on an elliptical trainer is a versatile and effective way to improve cardiovascular fitness, burn calories, and strengthen your muscles. It is suitable for people of all fitness levels and can be modified to suit individual needs and goals.

Best Elliptical Trainers of April 2024

1
BowFlex Max Trainer M3

Rating is 5 out of 5

BowFlex Max Trainer M3

  • ELLIPTICAL MEETS STEPPER: Combines the easy low-impact motion of an elliptical with the calorie burning power of a stepper.
  • RESISTANCE: Adjustable dial increases the challenge of your workout with up to 8 levels of resistance.
  • DISPLAY: Interactive LCD display with 2 workout programs.
  • BURN RATE DISPLAY: Unique burn rate display shows how many calories burned per minute and sets activity level targets
  • 14 MINUTE WORKOUT: Challenge yourself with the 14-minute Max Interval, or carve your own path in Manual Mode.
2
Niceday Elliptical Machine, Elliptical Trainer for Home with Hyper-Quiet Magnetic Driving System, 16 Resistance Levels, 15.5IN Stride, 400LBS Weight Capacity

Rating is 4.9 out of 5

Niceday Elliptical Machine, Elliptical Trainer for Home with Hyper-Quiet Magnetic Driving System, 16 Resistance Levels, 15.5IN Stride, 400LBS Weight Capacity

  • 【Light-commercial Grade Ellipticals】The precision-engineered magnetic system delivers an ultra-smooth elliptical exercise. The 15.5-inch natural stride minimizes knee stress, accommodates heights up to 6'4". The extreme comfort makes sticking to your workout routine a breeze. With every step, you'll be encouraged to stride even further.
  • 【Ultra-silent Magnetic Drive】The internal magnetic drive system provides an exercise experience even quieter than breathing. Whether it's early morning or late at night, your workout will never disturb your neighbors or family's sleep, and it won't interfere with your enjoyment of music and TV shows.
  • 【Built with Gym Quality】The 100LBS mainframe provides secure support for users up to 400LBS. The sturdy construction and premium materials are aimed at long-term durability, accompanying you on your journey to becoming a better version of yourself.
  • 【16 Dynamic Resistance Levels】The magnetic drive system and 16LBS flywheel ensure stable tension output. Whether you aim for cardio or weight loss, the 16 challenging resistance levels allow you to find the perfect exercise resistance for your needs. Gear up to embrace a more vibrant you.
  • 【Record Your Progress】The digital monitor tracks 5 key data including TIME, SPEED, DISTANCE, CALORIES, and PULSE, every step is in your mind.
3
YOSUDA Elliptical Machine, Ellipticals for Home Use with Hyper-Quiet Magnetic Drive System, Upgrade 14IN Stride,16 Resistance Levels, LCD Monitor & iPad Mount

Rating is 4.8 out of 5

YOSUDA Elliptical Machine, Ellipticals for Home Use with Hyper-Quiet Magnetic Drive System, Upgrade 14IN Stride,16 Resistance Levels, LCD Monitor & iPad Mount

  • 【Upgraded 14 Inch Magnetic Elliptical Machine】The newest member of YOSUDA elliptical machine family, designed to fit your needs and budget. With the enhanced 14 inch stride length and adjustable pedal position, you'll enjoy smoother, more natural movement, making your workouts effortless.Accommodates heights up to 6'3". Now the whole family can use this next-level elliptical trainer!
  • 【Advanced Magnetic system】Equipped with a 10-pound flywheel and an innovation silent magnetic resistance system, our elliptical machine allows you to enjoy your favorite TV series or immerse yourself in a free class without distractions. Nearly no maintenance ensures long-lasting durability, no need to worry about the wear and tear of parts!
  • 【Customise your workout】We've upgraded our elliptical trainer with a robust 10lb flywheel and a precision-engineered 16-level micro-tension controller, delivering double the resistance range compared to ordinary elliptical trainers, ensuring a smooth and challenging workout for muscle toning. Tailor your full-body workout effortlessly to match your preferences and fitness level, from gentle recovery to intense endurance building, it's all in your control!
  • 【Solid Build】Crafted from robust, ultra-durable steel, it's designed to support up to 265 lbs, making it the ultimate exercise partner for users of all sizes.Experience rock-solid stability even during high-intensity cardio workouts!
  • 【Precise Data Monitoring】Our advanced machine features a built-in sensor that meticulously tracks your pulse. Access real-time exercise data, including time, distance, speed, heart rate, and calories burned, on the easy-to-read large-screen monitor, ensuring you always stay within your target heart rate zone. With a convenient stand, you can effortlessly place your phone for video viewing during your workout.
4
FEIERDUN Elliptical Machine, Cross Trainer for Home Use with Hyper-Quiet Electromagnetic Front Driving System, 32 Resistance Levels, 20IN Stride, 400LBS Weight Capacity

Rating is 4.7 out of 5

FEIERDUN Elliptical Machine, Cross Trainer for Home Use with Hyper-Quiet Electromagnetic Front Driving System, 32 Resistance Levels, 20IN Stride, 400LBS Weight Capacity

  • 【Only 10% Assembly Required】: Taking into consideration the experience of every home exerciser, 90% of the FEIERDUN elliptical machine is pre-assembled before leaving the factory. With the included installation tools, almost anyone can finish unboxing and installing within 30 minutes.
  • 【Noise Elimination】: Compared with traditional magnetic elliptical machines, we've adopted the most advanced ultra-quiet electromagnetic drive system. Even with prolonged use, the noise can be controlled within 10 dB. You can fully immerse yourself in the fun of exercise without worrying about disturbing your husband/wife/children's sleep or study.
  • 【Suited for 5.2 -6.8 ft】: This elliptical machine employs the latest front-drive design with a stride length of 20". The movement trajectory is elliptical, which not only stabilizes the center of gravity and increases stride but also prevents knee damage during long-term use. It is particularly suitable for home exercisers who are 5.2 - 6.8 ft.
  • 【32 Levels of Progressive Resistance】: Our elliptical offering the maximum of 32 adjustable resistance levels on the market, and features an inbuilt 11 pound magnetic flywheel that feels smooth and frictionless, with stronger resistance and longer lifespan. It meets different resistance needs for both beginners and fanatics.
  • 【Exactly Calculated Data】: The control panel accurately records heart rate, resistance, speed, time, distance, and calories. You can check these real-time data. Moreover, it can be connected to "KINOMAP" via Bluetooth to create more precise workout plans to achieve your exercise goals.
  • 【Sturdy & Durable】: FEIERDUN's main frame is made of 50 mm ultra-thick commercial steel tubes capable of bearing up to 400 pounds. The body of the machine is 46*23*54 inch and has almost no space. With six anti-slip supports on the bottom, it remains stable even with extended use.
5
pooboo Elliptical Machine, Elliptical Machines for Home Use with Hyper-Quiet Magnetic Driving System, 16-Level Resistance, LCD Monitor, Rotatable Ipad Mount&Soft Pedal Cushion, 400LBS Weight Capacity

Rating is 4.6 out of 5

pooboo Elliptical Machine, Elliptical Machines for Home Use with Hyper-Quiet Magnetic Driving System, 16-Level Resistance, LCD Monitor, Rotatable Ipad Mount&Soft Pedal Cushion, 400LBS Weight Capacity

  • Warm Tips: The pooboo elliptical machine designed 80% pre-assembled. Say goodbye to the traditional complicated setup process and the pre-assembled also can avoid sound problems caused by improper installation. Guided by the detailed user manual and installation video, you can easily finish the assembly within 30 minutes. Besides, when not in use, it can be quickly and easily folded up.
  • 【Light Commercial Elliptical Machine】The thickened steel pipe frame contributes outstanding stability and loading capacity of 400 LBS. The 15.5" stride simulates the natural movement path of human body and height fits up to 6' 5". The transparent non-slip and rebound pedal cushion offers a smoother motion feeling like space walk and reduce ankle&knee stress. D-shape handrail structure with dipping process more like a commercial elliptical that satisfying the needs of all-round workout experience
  • 【Multi-function Exercise Handle Position】3 Hand Grip Positions, 3 exercise experience. ①The Fixed Low Position on fixed handlebars built-in pulse sensor for heart rate monitoring. This position use for low height, sitting back with your weight during exercise, give you a peachy hip. ②The D-shape Wide Outer Position does arm stretching exercise, suitable for users with high height and wider arm span. ③The D-shape Wide Inner Position, a comfortable handle position, exercise waist and back.
  • 【Hyper Quiet Magnetic Rear Drive System】The pooboo E399 elliptical features a smooth and natural motion provided by a quiet magnetic drive system. The Rear Drive combined the heavy 16LB flywheel allows the center of gravity to shift back for safer and easier workout. Functions in both forward and reverse motion. Control the sound at 20DB, your workout will never disturb your neighbors or family, just enjoy a peaceful and effective exercise in your own home.
  • 【16 Adjustable Resistance Levels】Equipped with 16-Level Magnetic Resistance Knob, E399 elliptical can adjust to the target range for different members' needs. ①0-5 Level: Soothing and Relaxing Mode, relieving your limb pressure. ②6-10 Level: Moderate Intensity Mode, improve your Physical Flexibility. ③11-16 Level: Highly Effective Fat Burning Mode, burn your calories. All stages exerciser can get efficient exercise with different resistance and no matter you're a beginner or professionals.
6
YOSUDA Elliptical Machine - Elliptical Machine for Home Use, Elliptical Cross Trainer with Hyper-Quiet Magnetic Drive System, 16 Resistance Levels, with LCD Monitor & Ipad Mount

Rating is 4.5 out of 5

YOSUDA Elliptical Machine - Elliptical Machine for Home Use, Elliptical Cross Trainer with Hyper-Quiet Magnetic Drive System, 16 Resistance Levels, with LCD Monitor & Ipad Mount

  • 【Easy to Assemble】We provided a detailed manual with clear assembly video instructions (tools are included). Almost all people can start exercising within just 30 minutes, very friendly to every home exerciser.
  • 【16 Levels Adjustable Resistance】This elliptical machine for home use comes with a wide range of workout intensity options, satisfying the different needs of your family. You can easily switch the knob to adjust resistance, ensuring your workout is challenging and effective.
  • 【Whisper-Quiet Magnetic Drive System】This elliptical exercise machine adopts the latest magnetic control and mute system and can control noise below 20DB. You will get smooth, nearly silent exercise without disturbing your family!
  • 【LCD Monitor With Pulse & Device Holder】The advanced LCD monitor exactly displays your Calories, Distance, Pulse, Speed, and Time. The stationary handlebar with built-in pulse sensors for monitoring heart rate. This elliptical machine with a tablet stands for placing your Ipad or mobile phone. Put your device on it to enjoy your favorite workout class videos or music!
  • 【Full Body Workout】YOSUDA Elliptical machine offers a low-impact alternative to running, while still providing high-efficiency full-body exercise and protecting your knee. With a 13" stride, you get a full range of elliptical motion( forward and reverse). It is also a great option for people who recover from knee surgery!
7
Sunny Health & Fitness Magnetic Elliptical Trainer Machine w/Device Holder, Programmable Monitor and Heart Rate Monitoring, 330 LB Max Weight - SF-E3912

Rating is 4.4 out of 5

Sunny Health & Fitness Magnetic Elliptical Trainer Machine w/Device Holder, Programmable Monitor and Heart Rate Monitoring, 330 LB Max Weight - SF-E3912

  • DEVICE HOLDER: Keep your favorite media devices close to you during your workout sessions when you place them on the built-in device holder
  • RESISTANCE: Challenge yourself with the programmable magnetic resistance when you power on this elliptical. Complete smooth strides as you engage the internal flywheel and the belt-drive mechanism
  • WEIGHT CAPACITY: Take advantage of the 330 lb weight capacity and its floor stabilizers, which will keep the elliptical steady
  • PERFORMANCE MONITOR: Use the onboard, backlit display to track your speed, time, distance, calories burned, RPM, watt generations, and magnetic resistance level
  • POWERFUL WORKOUTS: Take advantage of 24 unique workout modes, including manual, pre-program, watt, body fat, heart rate, and user programs


How to incorporate sprints into elliptical interval training?

Incorporating sprints into elliptical interval training is a great way to increase intensity and challenge yourself. Here's a step-by-step guide on how to do it:

  1. Warm up: Begin with a 5-10 minute warm-up at a moderate pace to prepare your muscles and elevate your heart rate.
  2. Increase resistance: After the warm-up, gradually increase the resistance level on your elliptical machine to around 80-90% of your maximum effort. This increased resistance will help simulate running or sprinting.
  3. Sprint intervals: Start with a sprint interval of 30 seconds, where you go as fast and hard as you can. Push yourself to reach your maximum effort during these sprints.
  4. Active recovery: Following the sprint, reduce the resistance and slow down your pace for an active recovery period of 60-90 seconds. This will allow your heart rate to come down slightly before the next sprint.
  5. Repeat: Repeat the sprint interval followed by active recovery for a total of 8-10 rounds, depending on your fitness level and time available. As you progress, you can aim to increase the duration of your sprints or reduce the recovery time.
  6. Cool down: Finish your workout with a 5-10 minute cooldown at a leisurely pace to gradually lower your heart rate and allow your body to recover.


Remember, proper form and technique are crucial to prevent injury. Ensure you maintain a good posture, engage your core, and push through your legs during the sprints. Additionally, listen to your body and adjust the intensity and duration of the sprints based on your fitness level and comfort.


What is the alternative to interval training on an elliptical for weight loss?

There are several alternative exercises to interval training on an elliptical for weight loss. Some effective options include:

  1. High-intensity interval training (HIIT): HIIT involves short bursts of intense exercise followed by rest periods. This can be done with various exercises like running, cycling, or swimming.
  2. Circuit training: Circuit training combines strength training exercises with short periods of cardio. It can involve bodyweight exercises, weights, or resistance bands.
  3. Running or jogging: Outdoor or treadmill running can be an excellent alternative to elliptical interval training. You can vary your speed or incorporate hills for added intensity.
  4. Cycling: Whether outdoors or using a stationary bike, cycling can be a great way to burn calories and lose weight. You can adjust resistance or try different types of cycling, such as spinning classes.
  5. Rowing: Rowing is a full-body workout that can be highly effective for weight loss. You can row on a machine (rowing ergometer) or take part in actual rowing if available.
  6. Stair climbing: Climbing stairs, whether using a stair machine or actual steps, can be a challenging cardio workout that targets various muscle groups.
  7. Dance workouts: Dancing is a fun way to burn calories and shed excess weight. You can try dance-based workouts like Zumba, hip-hop classes, or online dance tutorials.


Remember, the best exercise for weight loss is the one that you enjoy and can stick with consistently. Mixing up your routine can also help prevent boredom and provide additional benefits. It's always recommended to consult a healthcare professional before starting any new fitness program.


How to make interval training on an elliptical more challenging?

To make interval training on an elliptical more challenging, here are some tips:

  1. Increase the resistance: Most elliptical machines have adjustable resistance levels. Increasing the resistance will make it more challenging for your muscles to work, giving you a more intense workout.
  2. Increase the incline: Some elliptical machines also offer adjustable incline settings. By increasing the incline, you engage different muscle groups, primarily targeting your glutes and hamstrings, and making the workout more challenging.
  3. Shorten the rest periods: Instead of having equal work and rest intervals, reduce the rest periods between high-intensity intervals. This will give your body less time to recover, increasing the intensity of the workout.
  4. Increase the duration or intensity of the work intervals: If you typically do 1-minute high-intensity intervals, try increasing them to 90 seconds or 2 minutes. Alternatively, you can increase the resistance or speed during the work intervals to push yourself harder.
  5. Incorporate interval variations: Instead of sticking to a constant high-intensity pace, try incorporating different interval variations. For example, you can try pyramid intervals where you gradually increase the intensity and then decrease it, or you can do Tabata intervals (20 seconds of intense work followed by 10 seconds of rest) for a quick and intense workout.
  6. Add upper body exercises: Some elliptical machines come with moving handlebars that work your upper body. Utilize them by actively pushing and pulling the handles during the high-intensity intervals. This will engage your arms, shoulders, and back, making the workout more challenging.
  7. Incorporate interval sprints: Rather than maintaining a steady pace during the high-intensity intervals, try incorporating short bursts of all-out sprints. Push yourself as hard as you can for 10-15 seconds and then recover before the next sprint. These intense bursts will raise your heart rate and challenge your muscles.


Remember to always listen to your body and gradually increase the intensity of your workouts to avoid overexertion or injury.


How to improve endurance through elliptical interval training?

To improve endurance through elliptical interval training, you can follow these steps:

  1. Warm up: Begin with a light warm-up on the elliptical for about 5 minutes to prepare your body for the workout.
  2. Set up the intervals: Determine the duration and intensity of your intervals. For example, you could alternate between 1 minute of high intensity and 2 minutes of low intensity or 30 seconds of high intensity and 1 minute of low intensity. The high-intensity intervals should be challenging, but manageable.
  3. Start the workout: Begin with a high-intensity interval, pushing yourself to reach or exceed your maximum effort. Maintain this intensity for the predetermined duration.
  4. Recover during low-intensity intervals: Transition to a low-intensity interval, allowing your heart rate and breathing to slow down while still keeping your body moving.
  5. Repeat the intervals: Continue alternating between high-intensity and low-intensity intervals for the desired duration of your workout. Aim to increase the number of intervals or the intensity over time as you build up your endurance.
  6. Cool down: Finish your workout with a 5-minute cooldown period at a low intensity to gradually bring your heart rate back to normal.
  7. Stretch: After completing the workout, perform some stretches targeting the muscles used during elliptical training, such as the calves, hamstrings, quadriceps, and hip flexors.
  8. Gradually increase intensity and duration: As your endurance improves, gradually increase the intensity or duration of the high-intensity intervals, or reduce the duration of the low-intensity intervals. This progression will continue challenging your cardiovascular system and promoting further endurance gains.


Remember to listen to your body and adjust the intensity or duration of the intervals as needed. Consistency and gradual progression are key to improving endurance through any training program.


What is the best time of day to perform interval training on an elliptical?

The best time of day to perform interval training on an elliptical ultimately depends on your personal preferences and schedule. However, there are a few factors to consider:

  1. Morning: Exercising in the morning can help boost your metabolism for the day, energize you, and set a positive tone for your day. Additionally, some studies suggest that exercising on an empty stomach in the morning can help with fat burning.
  2. Afternoon: If you feel more awake and alert in the afternoons, this might be the ideal time for your interval training. Your body temperature tends to be higher in the afternoon, which can enhance your performance and flexibility.
  3. Evening: For some individuals, exercising in the evening can be a great way to relieve stress after a long day and promote better sleep. However, be cautious about exercising too close to bedtime as it may interfere with your ability to fall asleep.


Ultimately, the best time to perform interval training on an elliptical is when you feel most motivated, energized, and can dedicate your full effort. Experiment with different times of the day and see which one works best for you in terms of energy levels, convenience, and overall enjoyment.

Facebook Twitter LinkedIn Telegram Whatsapp Pocket

Related Posts:

To adjust the stride length on an elliptical trainer, follow these steps:Familiarize yourself with the elliptical trainer: Before attempting to adjust the stride length, become acquainted with the different parts of the machine. Locate the adjustable pedals or...
Starting an elliptical trainer is a relatively simple process. Here's how you can go about it:Begin by ensuring the elliptical trainer is placed on a stable and level surface. This will provide a secure base for your workout. Before stepping onto the ellip...
Cross-training refers to engaging in different forms of exercises to enhance overall fitness and prevent boredom. An elliptical trainer can be an excellent choice for cross-training due to its low impact and full-body cardio benefits. Here's how to effecti...