Corporate Fitness and Active Aging

Corporate Wellness: Free Workout Friday - Elliptical Routine

free workout fridayAre you one of those people that only use the elliptical machine when told to lie off of exercise due to a lower body injury? Even though most studies have found that the treadmill may burn a few more calories, it’s still important to mix up your workouts. If you are a runner I’m sure you have heard about the importance of cross training your muscles to prevent injuries. The elliptical is a good way to cross train and can be just as challenging!

The elliptical mocks a running motion but does not have a high impact on the joints and spine. Most ellipticals are now made with a movable upper body too, so you get the upper and lower body moving together. I prefer the ones with the adjustable incline too, but not all come with that option. Moving forward and backward helps to target different muscles, and prevent boredom.

Have fun with the elliptical and try this workout! I have you playing around with it enough that time should fly by!!

Forward on the elliptical

  • 2 minutes – resistance level 4
  • 3 minutes – level 5 (if ramp can be adjusted, take it all the way down – similar to cross country skiing)
  • 3 minutes – level 8
  • 2 minutes – level 5 (if possible adjust the incline all the way up – similar to climbing stairs)
  • 3 minutes – level 10
  • 2 minutes – level 12

Backward on the elliptical

  • 3 minutes – level 8 (if possible adjust the incline at the half way mark)
  • 3 minutes – level 10 (if possible adjust the incline all the way down)
  • 2 minutes – level 12
  • 5 minutes – level 6 (if possible raise the incline all the way up)
  • 2 minutes – level 10




Topics: corporate wellness employee health exercise nifs fitness management Free Workout Friday elliptical training