Let me set the stage for you, and I mean no disrespect. You’re fat, you’re disgusted about it and you want to get in shape as soon as possible. The only caveat is, you do not want to endure exercise-induced impact and you do not want to be bored out of your mind. That’s quite a tall order, but you are in luck. I’ve got just the workout for you.
I’m sure you’ve heard of this machine call an elliptical. If not, let me give you some quick education. It’s a piece of cardio equipment that has vertical poles that you grasp with your hands while your feet remain stationary on these flat pedals.
The poles move back and forth and the pedals kind of float in an “elliptical” motion. The alternating action of your arms and legs offers up a generous calorie burn while not pounding your joints into mincemeat soup.RELATED: RECOMMENDED PLANS FOR YOU
A lot of purists look down their noses at such a tool, but I disagree with them, exercise should be fun and interesting.The gym itself should be fun and interesting! If an elliptical machine is fun and interesting, and it gets your hiney butt off the couch, then I’m all for it!
Besides, something always trumps nothing when it comes to weight loss. Before I lay down the deets of the workout, be aware of two things. Make sure to have water on hand to stay hydrated and don’t just stare at it. Drink it!
Most ellipticals come equipped with bottle holders, and once I get to the workout design, you will see that you have plenty of opportunities to reach for your water. Ok, now let’s get down to business.
Step onto the pedals, grasp the handles and start gliding. If the machine you are using is digital, make sure to set it to “Manual.” You don’t want the computer inside to do any adjusting for you.
Begin at a slow pace and gradually increase it to a comfortable speed and stay there for five minutes. We’re going to call that your warm-up. At this point, your heart rate should be slightly elevated and your joints should be nice and loose.
As soon as you hit five minutes, remove your left foot from the pedal and pull your knee up toward your stomach. Yes, you didn’t misunderstand me. You will now be gliding with only your right foot on the pedal and hands on the poles. Keep your abs tight and pull hard with your arms.
Once you have gone for a minute, carefully place your left foot back on the pedal and raise your right foot up the same way. Continue for one minute and place your foot back down. Now remove your right hand from the right pole and glide for one minute.
Place your hand back on the pole, and remove your left hand. Glide again for a minute. Once you have completed that task, remove your hand so you are only gliding with your feet. Continue for one minute and then place your hands back on the poles.
Glide as hard as you can for one minute and then start the entire process over. This will take six minutes. Repeat eight times and finish with a light five-minute cooldown.
The entire workout will take just under 60 minutes. Be aware that you are trying to melt fat. You won’t get it done if you board the elliptical every now and then. Weight loss takes discipline and dedication.
Schedule this workout into your planner like you would any other important meeting and do it three days a week on alternating days. Feel free to fill your off days up with some weight training. By adding muscle, you will boost your metabolism and reach your weight loss goal even faster.