Love it or hate it, a major plus to sweating it out on the elliptical is that you can work your body in a variety of ways using this machine. Pedaling forward works your quads, while going backward targets the hamstrings and butt. Pushing the handles gets your chest, and pulling them focuses the work in your upper back. And letting go of the handles while keeping your pace steady challenges your core stability. Plus, the elliptical is joint-friendly, making it the perfect machine for starting your fitness routine if you’re new to aerobic workouts and cardio machines.
*SPM = strides per minute
Incline = 20 percent
Use this workout as a guideline, and adjust the resistance and the strides per minute to your level. Click here for a printable version of this workout to take to the gym.
Source: Pop Sugar