3 Ideal Elliptical Workouts for Belly Fat

Key Takeaways

• Elliptical workouts effectively target belly fat through low-impact, full-body exercise.
• A 15-minute beginner workout is a great start for those new to elliptical training.
• You can burn more fat by incorporating HIIT principles into just about any routine.
• Adjusting resistance and incline levels enhances muscle engagement and calorie burn.
• The E95S elliptical has customizable stride lengths, a 13.3-inch touchscreen, Wi-Fi, and screen mirroring for effective workouts.

Effective Elliptical Workouts for Belly Fat

Ellipticals engage both your upper and lower body, increasing the number of muscles involved in the workout. This boosts your calorie burn and helps tone your body.

They’re also a low-impact workout, which means you can exercise without putting undue stress on your joints. The smooth, gliding motion of the elliptical reduces the risk of injury, allowing you to work out more consistently and effectively.

Understanding Belly Fat

Belly fat, also known as visceral fat, is more than just a vanity issue. It's been tied to a bunch of health problems, like heart disease and type 2 diabetes.

Visceral fat is different from subcutaneous fat, the kind that sits just below the skin. It's more metabolically active and can be harder to shed. But with the right mix of diet and exercise, you can actually focus on trimming that belly fat.

1. 15-Minute Beginner Workout

If you're new to using an elliptical, starting with a 15-minute workout is a good way to get introduced to the elliptical while achieving a solid cardiovascular workout that targets belly fat.

The key to this beginner workout is maintaining a steady pace and focusing on your form. Keep your back straight, shoulders relaxed, and core engaged. This will help you get the most out of your workout and prevent injury.

Warm-Up Routine

Start with a low resistance level and a slow pace. Focus on getting your blood flowing and your muscles warmed up. This will help you perform better during the main part of your workout.

Steady-State Training

After your warm-up, it's time to increase the intensity. Adjust the resistance to a level that challenges you but still allows you to maintain good form. Keep a steady pace and focus on your breathing. This part of the workout will help you build endurance and burn calories.

Cool Down Techniques

Cooling down is just as important as warming up. It helps your body transition back to a resting state and prevents dizziness or lightheadedness. Gradually reduce the resistance and pace, and take deep breaths to help your heart rate return to normal.

2. HIIT Elliptical Workout

High-Intensity Interval Training (HIIT) is a powerful tool for burning belly fat, and incorporating it into your elliptical workouts can yield impressive results. 

The idea is simple: alternate between short bursts of intense activity and periods of lower-intensity exercise. 

This maximizes calorie burn and keeps your metabolism elevated long after the workout ends.

To get started, try a 32-minute HIIT workout on the elliptical. 

Begin with a warm-up, then move into your intervals. Push yourself hard during the high-intensity phases, aiming for a resistance level that challenges you. 

During the recovery phases, reduce the resistance and pace to allow your heart rate to decrease slightly. This back-and-forth pattern keeps your body guessing and prevents workout plateaus.

Recovery Phases

Recovery phases allow your body to recuperate and prepare for the next round of high-intensity effort. During these periods your main focus should be on maintaining a steady, comfortable pace. This will help you catch your breath and keep your muscles engaged without overexerting them.

Keep moving, but at a pace that feels sustainable. This approach improves your endurance and also aids in muscle recovery, reducing the risk of injury.

Heart Rate Monitoring

Monitoring your heart rate during elliptical workouts can help ensure you're working at the right intensity. For optimal fat burning, aim to keep your heart rate within 70-85% of your maximum heart rate. This range is often referred to as the "fat-burning zone."

Most ellipticals come equipped with heart rate monitors, making it easy to track your progress. Pay attention to your heart rate during both the high-intensity and recovery phases. Adjust your effort accordingly to stay within your target range, ensuring you're maximizing the benefits of your workout.

Elliptical workouts provide a joint-friendly way to burn calories and improve cardiovascular health.

3. 30-Minute Resistance Workout

Using Resistance Levels

Start your workout by setting the elliptical to a moderate resistance level. This should feel challenging but still allow you to maintain proper form. As you progress, gradually increase the resistance to keep your muscles working hard. This aids in fat loss and also helps build strength and endurance.

Incline Adjustments

Some ellipticals allow you to adjust the incline, which can make your workout more challenging. Increasing the incline simulates uphill movement, activating different muscle groups and increasing the intensity of your workout. This can be particularly effective for targeting the lower abdominal area.

Muscle Engagement

Engaging your muscles during an elliptical workout helps maximize fat loss. Focus on using your arms and legs equally, and keep your core tight throughout the workout. 

• Maintain a straight posture with your shoulders back.
• Grip the handles firmly but avoid squeezing too tightly.
• Keep your movements smooth and controlled, avoiding any jerky motions.

Aim to incorporate these workouts into your routine at least three times a week. Pair them with a balanced diet and plenty of hydration for the best results.

Tips for Successful Elliptical Training

Correct Form and Posture

Stand tall with your shoulders back and your core engaged. Avoid leaning on the handles, as this reduces the effectiveness of the workout and can strain your lower back.

Tracking Progress

Use a fitness app like the SOLE+ or a simple journal to record your workouts. Note any improvements in endurance, resistance levels, or even changes in your body composition.

This helps you stay accountable and also provides valuable insights into what's working for you and where you might need to adjust your approach.

Avoiding Common Mistakes

One mistake is not varying your workouts. Doing the same routine repeatedly can lead to plateaus, where your body becomes too accustomed to the exercise, and you stop seeing results. To avoid this, mix up your workouts by changing the resistance, duration, or incorporating intervals.

Another common mistake is neglecting your diet. Exercise alone won't lead to significant fat loss if you're not also mindful of what you eat. Ensure you're consuming a balanced diet rich in whole foods, lean proteins, and plenty of vegetables. Staying hydrated is also important, as it supports your metabolism and aids in recovery.

Build an Effective Workout Routine With SOLE Ellipticals

The SOLE+ App provides access to hundreds of free fitness classes, helping users train smarter with heart rate metrics and equipment data.

• Maximize Cardio Workouts with E25 and E35 Ellipticals: The SOLE E25 and E35 Ellipticals offer smooth, natural motion with power inclines and 20 resistance levels, perfect for targeting lower body muscles while engaging your upper body with handle grips.
  
• Customize Your Stride with the E95S Elliptical: The E95S features an adjustable stride length, allowing users of all heights to find their optimal gait while reducing joint impact, making it ideal for versatile, low-impact fitness routines.
  
• Get More Comfort and Performance with the E98 Elliptical: The E98 includes a 13.3" touch screen, adjustable workout programs, and a worm drive pedal system to minimize discomfort and tailor each workout for maximum efficiency and enjoyment.
  
• Stream Fitness Classes with the FREE SOLE+ App: Every purchase comes with the SOLE+ App, providing access to hundreds of free fitness classes and workout programs, delivering endless motivation and variety for your routine.
  
• Enjoy Convenience with Delivery Upgrades and Accessories: SOLE offers free curbside delivery, optional room setup, and protective floor mats to enhance your home gym setup and ensure the longevity of your equipment.

Ready to take your workouts to a whole new level? Equip yourself with SOLE’s E95S Elliptical and make strides in your fitness!

Frequently Asked Questions 

Can elliptical workouts flatten your stomach?

Elliptical workouts can help reduce overall body fat, including belly fat, when combined with a healthy diet. While spot reduction isn't possible, consistent workouts will contribute to a leaner physique.

How often should I use the elliptical to lose belly fat?

For optimal results, aim for at least three to five elliptical sessions per week.

Each session should last between 30 to 60 minutes, depending on your fitness level and goals. 

What makes the SOLE E95S stand out? 

The SOLE E95S Elliptical is ideal for weight loss with its power-adjustable stride, customizable resistance, and joint-friendly design, allowing users of all heights to engage in effective, full-body fat-burning workouts. Its smooth motion and advanced features ensure a comfortable, results-driven exercise experience.