Lose weight with cross training
Elliptical training is very popular for its benefits on your body: it is a complete workout that tones the different muscles of your arms, legs, thighs and buttocks while allowing you to burn a maximum of calories and lose weight. How to use cross-training correctly and effectively? Discover all our tips and advice to train effectively, have the right position on your elliptical and get the most out of your exercise.
You will also find 5 free cardio workouts for beginners and advanced to lose weight and gain muscle! Find a reliable model to buy the right elliptical trainer as a beginner.
1) The correct position on the elliptical bike
Back position. Make sure your back is straight and you are looking straight ahead. Do not look down at your feet during training, as this will cause your back to round. Do not slouch and keep your shoulders high during training to avoid neck pain.
Place your hands on the handles. Place your hands on the heart rate sensor handles (no need to squeeze them). Do not place your hands too low, this could cause you to lean forward, which is not good for your back.
Arm position and movement. When you use the outer handlebars (the ones that move), you also work the muscles in your upper body and arms by accompanying the movement of your legs (see the section on the benefits of the elliptical trainer below) while your legs and buttocks work the most when your hands hold the handlebars still in the center (and your arms therefore remain still).
Foot position. Keep your feet flat on the pedals. Push the pedals down with your heel so you don't strain the front of your ankle and avoid injury, then lift your heel as the pedals rise. It sounds complicated, but it's actually almost second nature when you're working out on your elliptical!
Leg movement. Leg movement should be fluid and, as the name of the cardio machine suggests, "elliptical", that is, form an ellipse (or a flattened circle). The legs should therefore move forward and down at the same time, then back up slightly, and then repeat the cycle. It is not simply a flat linear or back and forth movement. It takes some getting used to at first, but then it comes naturally.
2) The advantages of the elliptical bike
It is recommended to exercise 2 to 3 times a week for 30 to 45 minutes in order to really see the effects and benefits of the elliptical on the body! The WHO recommends doing at least 1 hour and 15 minutes of intensive sport per week (this is a minimum!).
a) Cross-training to gain muscle!
The elliptical trainer has the advantage of working the whole body, especially the legs, thighs and buttocks as well as the arms, abs and back muscles. It is important to know that you will develop your muscular strength during high resistance exercises. When the resistance is low but your training is relatively long, you mainly improve your endurance. To increase your muscles, you must increase the resistance of your crosstrainer, for example during interval training! Basically, no pain, no gain ;).
- The muscles of the lower body (in red on the diagram) are constantly working, namely the glutes (buttocks), the hamstrings (just below the buttocks), the quadriceps (on the front of the thighs) and the calves (at the back of the thighs).
- The upper body muscles (in yellow on the diagram) that work when your arms are moving (hands on the handlebars in motion) are: the biceps and back muscles when you pull the handles, the triceps and pectorals when you push the handles, the abs and pectorals that you use for balance.
- If you want to target the glutes and thighs, take your hands off the movable bars and place them on the bars in the center (on the non-movable handles). If you also increase the resistance, this is great for the thighs and glutes (you'll feel it too!).
- When you pedal backwards (reverse), you also work all these muscles but in a different way and tone your abs and glutes. When you pedal backwards without holding the handlebars, your abs and back muscles work harder to keep your balance.
WHAT YOU NEED TO KNOW : For those who want to refine their silhouette and tone the muscles of the buttocks, thighs and legs, do not worry: your thighs or legs will not double in volume! The elliptical bike is not a bodybuilding machine but a cardio machine! It will allow you to lose fat and tone your legs, thighs and buttocks. In addition, the results appear gradually, not all at once. So you have to persevere to see the results ;).
Our advice. Vary to spice up your workout! A little forward pedaling, then a few minutes of pedaling with your hands on the handlebars in the center, then a little backward pedaling, etc. (see below for cardio training programs with practical exercises).
WARNING: If you have knee problems, the elliptical trainer may in some cases be contraindicated. In this case, ask your doctor or physiotherapist!
b) Cross-training for weight loss!
How many calories are burned on the elliptical trainer? The number of calories burned depends mainly on the intensity of your exercise and therefore on the power you provide which itself depends on your speed and the resistance of your elliptical trainer. If you go very slowly with a low resistance, you will burn much fewer calories than if you go quickly with a high resistance. The calories we give here are therefore an indication.
Physical activity (1 hour) | Calories burned |
---|---|
Walk (5km/h) | 207 kcal |
Elliptical training, moderate | 450 kcal |
Elliptical training , intense | 650 kcal |
Elliptical training , very intense |
830 kcal |
To lose one kilo, you need to train 3 times a week on the elliptical machine intensively for one hour, or about 13 hours per month on the elliptical machine (650 x 13 = 8450 kcal). 30 minutes of cross-trainer 3 times a week helps you lose 0.5 kg per month.
In general, the more intense the exercise, the more calories you burn. However, the more intense the workout, the harder it is to train for long. Our advice: alternate between medium-intensity cardio exercises 1 to 2 times a week for 45 min to 1 hour with interval training (HIIT, see below) for 30 min once a week (or 2 times a week for the most motivated).
Lose 1 kg per month. 1 hour of training on the elliptical trainer 3 times a week can help you lose 1 kg per month. If you want to lose weight with the elliptical trainer, you have to be persistent to get results and it is better to do 30 minutes of exercise 3 times a week for several weeks rather than 2 hours on the first day and stop after the second workout!
c) The elliptical for rehabilitation
The elliptical is a relatively gentle sport, without shocks or jolts, which in many cases makes it a cardio machine suitable for rehabilitation, but you should discuss it with your doctor or physical therapist in this case.
3) Our 5 elliptical cross-trainer workouts!
1. ELLIPTICAL TRAINING PROGRAM FOR BEGINNERS
Duration : 35 min
Difficulty: ★ ★ ☆ ☆ ☆
Calories burned: 230 kcal
Time (min) | Resistance | SPM | Comments |
---|---|---|---|
00:00-3:00 | 3 | 130 | warm-up |
3:00-5:00 | 5 | 130 | warm-up |
5:00-10:00 | 5 | 140 | Sprint |
10:00-15:00 | 7 | 140 | recovery |
15:00-20:00 | 7 | 140 | normal |
20:00-22:30 | 7 | 140 | with hands - push |
22:30-25:00 | 5 | 130 | with hands - pull |
25:00-30:00 | 5 | 140 | speed - no hands |
30:00-35:00 | 3 | 130 | return to calm |
* Speed corresponds to your stride (in SPM = strides per minute).
2. WORKOUT FOR BEGINNERS N°2 - MAX INTENSITY
Time : 30 min
Difficulty: ★ ★ ★ ☆ ☆
Calories burned: 300 kcal
Time (min) | Resistance | SPM | Comments |
---|---|---|---|
00:00-3:00 | 3 | 130 | warm-up |
3:00-5:00 | 3 | 150 | warm-up |
5:00-7:00 | 5 | 150 | Without hands |
7:00-9:00 | 7 | 170 | with hands - pull |
9:00-11:00 | 5 | 150 | without hands |
11:00-13:00 | 9 | 170 | with hands - Push |
13:00-15:00 | 5 | 140 | without hands |
15:00-16:00 | 7 | 200 | Sprint |
16:00-18:00 | 7 | 130 | normal |
18:00-19:00 | 7 | 150 | normal- no hands |
19:00-21:00 | 9 | 170 | with hands - Push |
21:00-23:00 | 5 | 130 | without hands |
23:00-24:00 | 7 | 200 | Sprint |
24:00-26:00 | 5 | 130 | normal |
26:00-27:00 | 3 | 120 | rest |
27:00-29:00 | 3 | 120 | normal |
29:00-30:00 | 3 | 110 | return to calm |
* The speed corresponds to your stride (in SPM = strides per minute).
If you find the workout routine too easy or too difficult, adjust the speed and resistance values (for example, change all resistances by 2 units or the speed by 20 units).
3. ELLIPTICAL TRAINING TO TONE YOUR BUTTOCKS!
In this high-intensity interval training (HIIT), you will alternate between high-resistance phases and recovery phases. This HIIT elliptical workout is perfect for burning maximum calories while toning your legs, thighs and glutes!
Time : 30 min
Difficulties: ★ ★ ★ ☆ ☆
Calories burned: 300 kcal
Time (min) | Resistance | SPM | Comments | |
---|---|---|---|---|
00:00-3:00 | 3 | 130 | warm-up | |
3:00-5:00 | 5 | 130 |
|
|
5:00-10:00 | 9 | 140 |
|
|
10:00-12:00 | 11 | 140 |
|
|
12:00-15:00 | 7 | 140 |
|
|
15:00-17:00 | 11 | 130 | normal | |
17:00-19:00 | 7 | 140 | normal | |
19:00-20:00 | 7 | 140 | ahead | |
20:00-23:00 | 11 | 140 | keep up the pace | |
23:00-25:00 | 9 | 140 | one more effort! | |
25:00-28:00 | 5 | 130 | rest | |
28:00-30:00 | 3 | 130 | rest |
* Speed corresponds to your stride (in SPM = strides per minute).
4. A SHORT AND DEMANDING ELLIPTICAL TRAINING ROUTINE!
Here's a HIIT workout that will help you burn a maximum number of calories in a minimum amount of time! HIIT is a type of cardio workout that alternates between very intense exercise phases (high-intensity intervals) and recovery phases (low-intensity intervals).
Duration: 20 min
Difficulty: ★ ★ ★ ★ ☆
Calories burned: 250 kcal
Time (min) | Resistance | SPM | Comments |
---|---|---|---|
00:00-3:00 | 5 | 140 | warm-up |
3:00-5:00 | 5 | 150 | warm-up |
5:00-7:00 | 8 | 150 | increase speed |
7:00-8:00 | 10 | 190 | Sprint |
8:00-10:00 | 6 | 150 | rest |
10:00-12:00 | 10 | 190 | Sprint |
12:00-14:00 | 8 | 150 | rest |
14:00-15:00 | 10 | 190 | Sprint |
15:00-17:00 | 7 | 150 | rest |
17:00-18:00 | 8 | 190 | Sprint |
18:00-20:00 | 5 | 140 | rest |
* Speed corresponds to your stride (in SPM = strides per minute).
5. VERY HIGH INTENSITY INTERVAL TRAINING
HIIT training is very demanding and this one is especially so! This cardio exercise can significantly increase your physical performance (power and speed).
Duration: 35 min
Difficulty: ★ ★ ★ ★ ★
Calories burned: 420 kcal
Time (min) | Resistance | SPM | Comments | |
---|---|---|---|---|
00:00-3:00 | 5 | 130 | warm-up | |
3:00-5:00 | 5 | 140 | warm-up | |
5:00-7:00 | 7 | 150 | without hands | |
7:00-9:00 | 9 | 150 | with hands - push | |
9:00-10:30 | 7 | 130 | Backward | |
10:30-11:00 | 8 | 170 | Sprint | |
11:00-12:00 | 7 | 130 | Rest | |
12:00-12:30 | 8 | 180 | Sprint | |
12:30-13:30 | 7 | 130 | Rest | |
13:30-14:30 | 8 | 180 | Sprint | |
14:30-16:00 | 5 | 140 | without hands | |
16:00-17:00 | 8 | 180 | Sprint | |
17:00-18:00 | 6 | 130 | normal | |
18:00-18:30 | 8 | 190 | Sprint | |
18:30-19:00 | 5 | 130 | Rest | |
19:00-19:30 | 8 | 190 | Sprint | |
19:30-20:00 | 5 | 130 | Rest | |
20:00-20:30 | 8 | 200 | Sprint | |
20:30-21:00 | 5 | 130 | Rest | |
21:00-21:30 | 8 | 200 | Sprint | |
21:30-22:00 | 5 | 130 | Rest | |
22:00-22:30 | 8 | 200 | Sprint | |
22:30-23:00 | 5 | 130 | Rest | |
23:00-23:30 | 8 | 200 | Sprint | |
23:30-24:00 | 5 | 130 | Rest | |
24:00-24:30 | 7 | 140 | keep up the pace | |
24:30-25:00 | 5 | 130 | a little rest | |
25:00-27:00 | 7 | 130 | normal | |
27:00-30:00 | 5 | 140 |
|
|
30:00-35:00 | 5 | 130 | without hands |
* The speed corresponds to your stride (in SPM = strides per minute).
WARNING : High-intensity interval training (HIIT) should only be done if you are in very good physical condition because it is very demanding! If you have not played sports or practiced physical activity for a long time, we recommend that you follow a HIIT training program only 2 to 3 months after resuming sport.