There’s nothing like going outside for a workout. But, with Arizona’s summer heat, it’s much more comfortable to get your workout inside on a home elliptical. Here are a couple of workout ideas – elliptical workouts that will keep you motivated this summer!
Workout #1: Speed and stability
This workout is ll about speed, along with an upper body workout on your arms. When grasping the bars, try to keep yourself “flat” in order to remove any bounce from your legs. You want to use your arms to drive the power, with your feet pressing into the pedals for stability. If your arms are burning, you’re doing this workout properly. Keep your feet rolling, do a 5 minute warmup, then pick the pace up, finishing up with a two minute cool-down Your main workout is for the first five minutes, run hard. The second 4 minutes – run for a minute then recover for a minute. Finish up the last 4 minutes by doing a backward sprint for a minute followed by a minute of recovery..
Workout #2: Strength & Endurance
Unlike the first workout, this one is about intervals and endurance. You’ll want to up the resistance – to the point where you feel like you have heavy feet and you’re dragging them through mud. Your pace should stay the same, and your stride should be smooth. Do a two minute warmup before turning up the resistance. Get your workout in, then dial the resistance back down at the end for a two minute cool-down period. Your main workout is 5 minutes of 20 second sprinting, then 10 seconds jogging for the first five minutes. Then 10 minutes of 30 seconds of sprinting / 30 seconds of jogging, finishing up for the last 10 minutes of 60 seconds running / 60 seconds jogging.
Workout #3: Core / Balance / Stability
You’re going to do three intervals for this workout, all at medium effort. Keep your posture the same throughout this workout. If you take your hands off the bars and keep the same posture, you’re doing perfect! You’ll want a two minute warmup and two minute cool-down for this workout. For the three intervals – the first interval is 5 minutes with a full grip, a two minute run, and the last five minutes, alternate between 40 seconds of sprinting and 20 seconds of jogging each minute for five minutes. The second interval is a five minute full run, and the third interval is a 6 minute sprint.
